EDIT: Updated 7/15/13 with new questions please see post #17
My goal is to dunk by New Year's eve.
Currently, I can touch the rim of a basketball hoop from a two legged jump, no running start. Estimate my vertical to be between 30-36 inches.
It's my estimation that I need another 8-10 inches on my vertical to be able to dunk comfortably.
I weigh 195-200 lbs. My one rep max front squat is ~250-260, ass to grass. I train lower body with weights 2x/week. First session involves 3 sets of 3-5 reps front squat, max effort, followed by assistance work. Second session is 6 sets of 3 reps front squat, dynamic effort, followed by assistance work. The bulk of assistance work is Romanian deadlifts, glute ham raises, lunges, calve exercises.
My plan is to try and get my front squat up to 300 lbs (bodyweight will probably increase), then get my bodyweight down to around 185. I've heard that a 2xBW front squat is enough limit strength for a 40" vertical. Now obviously I wont quite be there, but I am also squatting very deep.
I was thinking of altering my training by replacing my dynamic effort front squatting with jumps. Hopefully that will kill two birds with one stone, get me faster and also improve my jumping technique. What types of jumps would be appropriate? I was thinking simple two legged jumps under the hoop to start.
A few more details about me that might help. I believe I'm more of a power-jumper, that is I've never had great jumping ability and I don't think I'm that good jumping off of one foot. So maybe certain types of plyometrics could benefit me more than normal two legged jumping? one legged jumps, box jumps? etc?? Im not too sure.
Thanks for your help
My goal is to dunk by New Year's eve.
Currently, I can touch the rim of a basketball hoop from a two legged jump, no running start. Estimate my vertical to be between 30-36 inches.
It's my estimation that I need another 8-10 inches on my vertical to be able to dunk comfortably.
I weigh 195-200 lbs. My one rep max front squat is ~250-260, ass to grass. I train lower body with weights 2x/week. First session involves 3 sets of 3-5 reps front squat, max effort, followed by assistance work. Second session is 6 sets of 3 reps front squat, dynamic effort, followed by assistance work. The bulk of assistance work is Romanian deadlifts, glute ham raises, lunges, calve exercises.
My plan is to try and get my front squat up to 300 lbs (bodyweight will probably increase), then get my bodyweight down to around 185. I've heard that a 2xBW front squat is enough limit strength for a 40" vertical. Now obviously I wont quite be there, but I am also squatting very deep.
I was thinking of altering my training by replacing my dynamic effort front squatting with jumps. Hopefully that will kill two birds with one stone, get me faster and also improve my jumping technique. What types of jumps would be appropriate? I was thinking simple two legged jumps under the hoop to start.
A few more details about me that might help. I believe I'm more of a power-jumper, that is I've never had great jumping ability and I don't think I'm that good jumping off of one foot. So maybe certain types of plyometrics could benefit me more than normal two legged jumping? one legged jumps, box jumps? etc?? Im not too sure.
Thanks for your help
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