Increasing my vertical?

Question

im trying to increase my vertical and dunk by the end of the year because we made a deal that if he loses 100 pounds b4 i dunk then i have to buy him 3 expensive meals. but um im going to start working on it. i can touch rim on my vertical now. im 15 5'11" and about 155lbs. im going to start doing 75 squats, 300 calfs(100 both, then 100 on each foot), then one leg plyometrics like one leg stair hopping, 200 jump ropes( im increasing till i get to 10000 in 20 mins. i can do 400 in 3mins, 50 one leg squats each leg and run 3 miles a day.

i was aondering if i get a 5 pound weight vest and ankle weights and jump rope will it help also. can you tell me if this is healthy and good

feel freee 2 give me sum of your workouts and exercises too. thanx.

Answer 1

do a vert program, i have one that i downloaded, its called the vertical jump bible, search for that online as a .pdf file download, it has evrything im 5ft8 160 and i can grab rim easily without running. Its just hard to dunk without the ball slipping.

I like dat name im guessin your proud of those currents in your hair.

Answer 2

There are these things called jump soles that you wear over shoes. You don't jump with them on but you walk with them and it increases leg strength and helps you jump higher. I'm 6'1'' and these helped me start dunking.

Answer 3

hey man you gotta take it easy on all those reps. Jumping is about increasing maximum power. That's done with maximum intensity training. All those reps are only going to train your endurance. I think you have a serious advantage in that bet you made if you train the right way.

Try doing something more like this

whatever plyometrics you do

squats 3x15 (add some weight somehow)

both feet calf raises 3x20 (add weight)

and alternate that workout with

whatever jumping rope routine you want

1 leg squats 3x10 each leg (have you ever actually done these? 50 reps per leg would be ridiculous if you're going down all the way)

1 foot calf raises 3x20 each leg

Go to this website for more info http://verticalleaptraining.blogspot.com