Dunk week 17

Starting the Vertical Jump Bible workouts now...

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• dunk
• basketball
• training
• greentowel

[0100junior]

how long do you think it will take me to get 8 inches in vert currently my vert is about 22 im 16 weigh 150 and currently doing begginer plyometrics im on week 2 do u think after i do the the begginer plyometric i would have gain around 8 inches

[jdlava]

i think, if you are under 20 and in good shape, you could do it in a year

[randomperson331]

when doing squats and deads explode up, it will help you a lot, and straight or stiff leg dead lifts are a bit better for jumping than just regular ones

[jdlava]

thanks...i've gotten better at squats & lunges, now that i've been training longer...

[Oneshot2k6]

jeremygballa is corect bro

its ok if u start a vry low weight,as long as your suat is full form,make it as low as you can,

me i start at 85lbs,but now i can fulsquat 270lbs 5rep/3to4sets &my max1rep is 290lbs,but it took me more than a year to do that coz sumtimes i missed VJB due to some activity,but so far im not do many plyos,im concntratng gaining strengt mor in d gym.kip it up.

as soon as u can finaly do full squat about 1.5 of your body weight than you hav to concentrate more on plyo

[jdlava]

thanks man. I'm going all the way down now, and getting good results!

[UnF0cuS]

@jdlava Way less than a year, you should be seeing your gains in a matter of weeks with VJB, if you maintain weight, and diet, and core strength along with upper body strength

[UnF0cuS]

@0100junior I'd say 3 months, if you put good effort into it, and correct training, add in resistance training(weights)

[spinacolada1212]

i think you have one hundred years to go........maybe you should be explosive

[bu9]

you are strong as fuck but if you do not squat fully you will not get results you want start lighter weight and go low

[R2FUK]

It hurts in the lower back!

Low Quadriceps squats without putting your hamstring parallel is what I found better and burning muscle contractions than doing that.

I tried it a while a go and my back hurts without my quads burning.

So your fucking idiot!

[MOSES199]

you did the dead lifts wrong your suppose to jump after contact with the ground like in 0:25

[hotchilly1122]

how does this not hurt your knees

[young7786]

weak hamstrings / core / posterior chain. doing box squats will dramatically strengthen this area. basically, your hamstrings aren't strong enough to allow you to keep your balance when you squat down. i had this problem too and box squats solved it.

2. when you deadlift, reset the weight in between reps. you're using a lot of elastic strength to move it back and forth. instead, drop it on the ground, regather yourself, and pick it back up for every rep. best of luck in your training.