Kelly Baggett's 7 Day Vertical Jump Cure (day 1)

it's been about 2 months since last true real workout. Been rehabbing knees, and shoulder. Physical therapy and seeing a sports chiropractor has helped only a little bit.

I think could be a good supplement in my knee rehabbing, helping with muscle balance, etc and at least i'll have some sort or workouts/exercise to do. The exercises are actually real hard for me

Anyway, so i had some knee pain on a few exercises, including the prone leg lifts. my right knee is the one where i get a little bit of pain, and it's always on the medial side. So on the prone leg lifts, the seated and standing hip flexor exercises, bent knee leg raise, and split squat hold, and kneeling rectus femoris/quad stretch. It also seems to bother me if i keep my leg fully extended for a bit. So basically the contraction/shortening of the hamstrings seems to be one major cause looking at the exercises where i get the pain, and my hams are probably tight bcs my glutes are weak now bcs my hip flexors and quads are tight so they won't let me glutes contract/do anything.

All the exercises were pretty challenging, i'll put up another vid on day 7 showing the progress i've made, and hopefully i'll get rid of that knee pain. I put everything on the vid so you can see what i'm doing, basically it's the 7 day jump cure exercises/stretches and some foam rolling, as well as dynamic warmups which i didn't include in this vid.

The foam rolling with the tennis ball on the side but area seems to help, i always have a ton of tension there.

On the glute marches i felt like i was using some tfl or something, or just more glute medius muscle and i coudln't really get the glutes contracting from more medially, only from very laterally and towards the side of my thigh.

that's about it, i'll probably do some of the physical therapy exercises along with this stuff every day for the 7 days and make a vid of the 7th day showing the progress. The squats and deadlift didn't feel too bad, but still wasn't able to get post chain in it enough, and the low bar position feels weird as usual, and those 95 lbs felt heavy as hell, i guess that's what happens after not touching weights for a couple months.

Category:

Sports

Tags:

• kelly baggett
• the vertical jump bible
• dunk
• 40 inch vert
• lebron james

[BigCrockDawg]

good luck to you on rehabbing your knee, my right one had major problems last year but no money to get it looked at. quite sure it was jumper's knee judging from the fact it's literally about 95% gone and i had nothing done to it, and the fact that i never turned it to begin with. i really really liked these exercises as well

[nba8340]

@BigCrockDawg thanks man, the knee is mostly better, i had an adhesion in my right quad area, specifically right above the knee around the vmo/sartorius area and once the chiro who does ART got it out which took many treatments the knee pretty much felt instantly better, and haven't' had the knee pain since then. Still feel a little instability with it and it's not perfect, but no pain

[gangsterninja100]

you guys don't have to pay so much money to get vertical jump training programs, all you have to do is take a few minutes to sit down and learn as much as possible about plyometrics, and that you'll find thousands of workouts and you can also make your own workouts

[nba8340]

@gangsterninja100

well this thing was free, can you give me an example of a free workout, and plyos aren't the only thing necessary to do if you want to jump higher

[nba8340]

@RJaxz 4 inches in 4 weeks is a ton man, and it isn't just plyos. You have the original what?

[nba8340]

why would p90x plyos get me jumping 6 inches higher, what's so special about them?

[nba8340]

@ih8midgets2k8 i did it while i was having knee pain, hoped it would help get rid of the knee pain so i didn't really test my vert before or after. It was only 7 days though, it's more to get your body properly working more than anything, and then when you are doing that you should jump a little bit higher.

i haven't done the flying in four program yet, once i get rid of my knee pain i am going to start it

[ih8midgets2k8]

how much did your vertical improve after using the program?

[nba8340]

my fitness goals

standing vertical 40 inch

bench press 315

pullups 1 with bw added (so if i weigh 160, then 1 pullup with another 160 lbs on me), at least 25-30 reg

pistol squat with 100 lb dbs

squat 450's area,

deadlift high 400's low 500

trap bar dead high 500, low 600's

bf 7 percent (i'm pretty about at that now actually, but need to put on a ton of weight)

i think that covers most of it

[nba8340]

yeh the pvc pipe is better in my opinion, cost me 4.26 and there is more pressure than the regular foam rollers i think so that's better as well, it just kills the first couple of times.

Just a tennis ball, it does the trick, lacrosse ball would be better i suppose, once i get one will try it out with it