It's hard to believe but 6 weeks of training has come and gone. I'm half way done with the Jump Manual! But, am I at least half way to dunking?
Yesterday, I made a few dunk attempts on a rim that is 9 foot 10 inches. I got really close on a couple of them. It seemed like I was high enough but was just missing the dunks. So I think I'm just a few inches away from throwing down!
The Jump Manual is definitely working for me. My vertical is increasing and my legs are getting stronger. As I mentioned when I started the program, I have been using a log book to track my leg workouts. I've made some solid progress on several lifts:
Squat: increased 40 lbs
Hang cleans: increased 40 lbs
Calf raises: increased 80 lbs
Dead lifts: increased 40 lbs
Lunges: increased 20 lbs
I will test my vertical again on Monday and post a new video to show where I'm at.
Thanks for reading!
what plyos are you doing and did you do jump ropes?
ReplyDeleteYes - jump rope is also one of the exercises you do as part of the ploymetric workout.
ReplyDeletewhat is the exercises in the first day? and when do you do weight trainings?
ReplyDeleteyes - weights are a big part of Jump Manual.
ReplyDeletethe first day is plyometrics.
in a week when will you do the weight lifting?
ReplyDeleteyou do upper body & core 2 times per week and you do squats, dead lifts, cleans, lunges, etc. once a week
ReplyDeletethnx man.. did you already finish the manual?
ReplyDeleteby the where is your video dunking? heheh..
ReplyDeleteall my videos are posted on my YouTube page:
ReplyDeletehttp://www.youtube.com/user/myjumpmanual
watch the one called Vertical Jump Test - after 12 weeks
hey after finishing the manual? what is the next step?
ReplyDeletewhats your height?
ReplyDeleteI'm 5'11".
ReplyDeleteMy last couple of blog posts explain what I'm doing now...
http://myjumpmanual.blogspot.com/2011/08/jump-manual-round-2-freak-jump.html
http://myjumpmanual.blogspot.com/2011/08/round-2-of-jump-manual-training-freak.html
Can you send me some video exercise?
ReplyDeleteI haven't been filming my workouts. Just my vertical jump tests and dunks/dunk attempts.
ReplyDeletehow about types of core exercise? that is helpful to increase vertical jump..
ReplyDeleteyes - having a strong core is really important for vertical jump.
ReplyDeletehanging knee raises, plank, etc are great for strengthening the core.
exercise in a week is the same in 12 weeks?
ReplyDeletethe exercises are on a 2 week rotation...so every other week, it's the same set of exercises. but you increase weight, intensity, as you progress.
ReplyDeletewhat is the difference in 1st and 2nd week?
ReplyDeletethe plyometrics and strength training workouts have different exercises
ReplyDeleteoh i see.. sorry for bothering you like this.. i really cant by the JM.. anyways thnx again..
ReplyDeletehappy to answer questions. i eat, drink and sleep vert training right now. good luck!
ReplyDeletedo you do leg press or not?
ReplyDeleteno leg press. squats are much better in my opinion.
ReplyDeletenice dunk.. ^^
ReplyDeletewhat is the exercise in the second week? how many days of plyos and weight
ReplyDeletethere are tons of exercises...too many to list. you should just buy the jump manual!
ReplyDelete1 day of plyo
2 days of core & upper body
1 day of weights for legs (squats, dead lifts, etc)
thnx..
ReplyDeleteWhat are you squatting as 85% of your 1Rm? How does it compare to your bodyweight? I'm worried that my squat isn't good enough as I'm starting the jump manual.
ReplyDeleteThank you for your inspiring blog.
@ Omberta Plubis - I weigh 172 lbs and my max squat down to parallel with good form is around 265 lbs. So 85% is 225 lbs for me.
ReplyDeleteHow about you? What is your body weight and 1 rep max on squat?
Before I started jump manual, my max was around 200 lbs. So I've gotten a lot stronger.
I've read that squatting 1.5X your body weight is considered good--you're 10 pounds above that, which is awesome.
ReplyDeleteI'm 185 pounds, and on a great day can do 275 with good form. I'm hoping the jump manual can get me quicker--can't quite see the difference yet, though.
Keep inspired! I personally like to watch Jacob Tucker videos on YouTube to get hyped up...
I'm hoping to get to 2x my bodyweight.
ReplyDeleteHit those plyo's hard and the off-day exercises also help with quickness. Don't neglect those...
I had an AWESOME workout this morning and the fire is burning again. Really going to get after it for the next 12 weeks which is what I have left until I turn 40. Gonna get the tomahawk dunk.