I've had quite a few people asking me about nutrition, supplements, etc as part of my Jump Manual training so thought I'd share what I've been doing in this area.
About a year ago, I was introduced to "green smoothies" and have been hooked on them ever since. I have one nearly every morning for breakfast after my workout. The nutritional value of a green smoothie is off the charts and they make you feel so good. Typical ingredients I use are spinach, cale, protein powder, coconut oil, bananas, strawberries, blueberries, and ice. Most people hear "spinach" or "cale" and assume it must be disgusting. It doesn't look pretty (green/brownish), but it tastes great!
I used to take Muscle Milk and several of the other popular protein powders out there but many of them upset my stomach and I'm really trying to stay away from eating anything that has a list of ingredients a mile long. Many of the popular protein powders have a ton of sugar and all kinds of artificial crap that I don't think is good for your body. So I did quite a bit of searching and found 2 protein powders that I like a lot. One is by Sun Warrior which is an all natural protein made with rice. It doesn't taste very good if you just mix it with water or milk but in the green smoothie it's great. I love that this protein literally has 1 ingredient and none of that artificial garbage.
The other protein I just started using a few weeks ago is by Mercola. This one is a whey protein that is all natural and has a bunch of other unique benefits. It also tastes pretty good just mixed with water and ice which is nice for those times when you don't have 10 minutes to make a green smoothie.
Around 10:30 am, I usually have a snack like an apple, almonds, banana, etc. For lunch, I usually go to Subway or some place like that for a sandwich. I also eat a lot of peanut butter and jelly and peanut butter and honey sandwiches. What can I say...they are cheap and taste good to me!
I try to have another healthy snack before dinner (apple, banana, almonds, yogurt, etc.) but I find many days that I don't fit this in. For dinner, my wife often makes something from a cookbook we got several years ago when we did Body for Life called "Eating for Life". There are tons of good recipes in that book.
Also from Body for Life, I take one free day each week (usually Sunday) and eat whatever I want. I love junk food so this is my day to enjoy cookies, doughnuts, ice cream, and whatever else sounds good! The great thing about exercising and eating healthy is you then have freedom to eat some junk food every now and then without fear of gaining weight or causing other problems. It's just not realistic (at least for me) to completely eliminate all unhealthy food. A free day is a great way to maintain balance between eating good food without depriving yourself of things you really enjoy.
One new thing I've been experimenting with is having a protein shake right before bed. I've done this a handful of times and seem to have more energy and get a better workout the next morning. Not sure if it's coincidence or if this is in fact a good thing to do. Stay tuned on that.
I'm also using creatine and definitely can see and feel a difference when I'm taking it. Highly recommend using creatine as part of your training.
So, that's what I'm doing in terms of nutrition. But, what about you? What is working or not working for you?
Sunday, July 24, 2011
Tuesday, July 19, 2011
11 Weeks of the Jump Manual now complete!
If you have been following along at home, you already know that last week I got my first dunks since starting the Jump Manual. And yes, I am pretty excited about that. It felt really good to achieve my goal of dunking before I turn the ripe young age of 40!
But, instead of that motivating me to work even harder. I found it more difficult than ever to push myself this last week. It didn't help that I was out of town for 4 days. And that I have no self control when it comes to eating healthy when I travel. Why is that?
At any rate, I went down to Gold's Gym this morning with high hopes. Made about a million dunk attempts and only got one very weak dunk. I came home and my wife asked how it went. I told her that I was bummed because I only got one weak dunk. She told me that just a few weeks ago that was not possible so that I should be excited.
As usual, my wife is right. But, don't tell her I said that. Ok?
So...next week I hope to get some REAL dunks.
Thanks for reading and watching.
Here's my latest video.
But, instead of that motivating me to work even harder. I found it more difficult than ever to push myself this last week. It didn't help that I was out of town for 4 days. And that I have no self control when it comes to eating healthy when I travel. Why is that?
At any rate, I went down to Gold's Gym this morning with high hopes. Made about a million dunk attempts and only got one very weak dunk. I came home and my wife asked how it went. I told her that I was bummed because I only got one weak dunk. She told me that just a few weeks ago that was not possible so that I should be excited.
As usual, my wife is right. But, don't tell her I said that. Ok?
So...next week I hope to get some REAL dunks.
Thanks for reading and watching.
Here's my latest video.
Friday, July 8, 2011
A dunk is a dunk...right?
After 10 weeks of Jump Manual training, today is a very good day! I got a few dunks!
These can barely be considered dunks but I'll take it! I'm so excited about my results so far. But, not even close to being done. Still have 2 weeks of the program left and I won't stop there.
I've had a number of people tell me during the last several weeks that there is no way a 39 year old, 5 foot 11, white guy is gonna dunk. Can I tell you how good it feels to prove them wrong?
To anyone out there who is working to improve their vertical or achieve some other goal (especially something people say isn't possible), don't give up! Keep going for it!
Thanks for reading and watching!
These can barely be considered dunks but I'll take it! I'm so excited about my results so far. But, not even close to being done. Still have 2 weeks of the program left and I won't stop there.
I've had a number of people tell me during the last several weeks that there is no way a 39 year old, 5 foot 11, white guy is gonna dunk. Can I tell you how good it feels to prove them wrong?
To anyone out there who is working to improve their vertical or achieve some other goal (especially something people say isn't possible), don't give up! Keep going for it!
Thanks for reading and watching!
Friday, July 1, 2011
I like low rims and I can not lie...
The court I play basketball on a few times each week has one rim that is 2 inches low. Everyone prefers to have that hoop. The team going to that basket has an advantage for sure. It's easier to shoot on. And, it's also easier to dunk on! :-)
Last week, after several weeks of Jump Manual training, I dunked 3 times on the low rim. But, didn't get any of them on video!
Today, I got another dunk on the 9'10" rim and this time had the camera rolling. Come on! Just need 2 more inches. Is that too much to ask???
Got to dunk on 10 foot next week!
Here's a few of the attempts along with my one dunk. Thanks for reading and watching!
Last week, after several weeks of Jump Manual training, I dunked 3 times on the low rim. But, didn't get any of them on video!
Today, I got another dunk on the 9'10" rim and this time had the camera rolling. Come on! Just need 2 more inches. Is that too much to ask???
Got to dunk on 10 foot next week!
Here's a few of the attempts along with my one dunk. Thanks for reading and watching!
Wednesday, June 29, 2011
Jump Manual - after 9 weeks of training
I was so sure today was going to be the "big" day. And by big day, I mean the day that I would dunk since starting the Jump Manual program around 9 weeks ago.
Here's why...
Last week I dunked 3 times on a 9'10" rim and yesterday I set some personal bests in my plyometric workout in terms of how high I was jumping on depth jumps and a couple of my standing vertical jumps. I went to bed at a decent time (which I rarely do), ate perfect, and so on. I even watched a ton of dunk videos in case they would somehow give me more hops!
But, to no avail...I must admit I'm a little disappointed or maybe I'm just getting worn down and tired after all this training. It's not easy. Thinking about taking a few days off to let my body rest. But, probably won't knowing me.
At any rate, I'm really hoping this Monday, July 4th will be the big day. That will make for the perfect holiday!
Here is a short video that shows my best dunk attempt from this morning. Thanks for reading and watching.
Here's why...
Last week I dunked 3 times on a 9'10" rim and yesterday I set some personal bests in my plyometric workout in terms of how high I was jumping on depth jumps and a couple of my standing vertical jumps. I went to bed at a decent time (which I rarely do), ate perfect, and so on. I even watched a ton of dunk videos in case they would somehow give me more hops!
But, to no avail...I must admit I'm a little disappointed or maybe I'm just getting worn down and tired after all this training. It's not easy. Thinking about taking a few days off to let my body rest. But, probably won't knowing me.
At any rate, I'm really hoping this Monday, July 4th will be the big day. That will make for the perfect holiday!
Here is a short video that shows my best dunk attempt from this morning. Thanks for reading and watching.
Tuesday, June 28, 2011
Some common Jump Manual questions...
I've been posting a video on YouTube each week to track my progress during my Jump Manual training. And, I've been getting quite a few comments and questions which has been pretty fun. Some of the same questions keep coming up so thought I would do a blog post answering those questions.
Q. Do you need a gym or weightroom to do the Jump Manual?
A. This is probably the question I get asked the most. You don't have to join a gym or have access to a weightroom in order to do the Jump Manual. However, it would make things easier and your results may come faster. One of the workouts you do each week called the "strength and explosion workout" includes squats, deadlifts, lunges, cleans, etc. So having access to a weightroom is ideal. If you are serious about improving your vertical, you must get stronger and lifting weights is one of the most effective ways to do that. So if at all possible, figure out a way to get into a weightroom at least once a week. There are so many places (schools, community centers, rec centers, local gym, etc.). If for some reason this isn't possible, don't let that stop you! You can do alternative exercises the Jump Manual recommends in place of lifting weights such as single leg squats.
Q. What equipment do you need to do the Jump Manual?
A. I do all my workouts at home with minimal equipment except for the "strength and explosion" workout (squats, deadlifts, etc.) which I do at Gold's Gym. For the other 5 workouts that I do at home, I use the following equipment:
- 10 lb medicine ball (highly recommend getting one of these)
- Speed jump rope
- 10 lb dumbbells
- pull-up bar
I also highly recommend getting a foam roller. I use mine everyday and it has been a huge help for getting properly warmed up before a workout and to speed up recovery following a workout.
Q. How many days per week do you workout with the Jump Manual?
A. The Jump Manual is 6 days per week. I take Sundays off.
The workouts include 2 days of core & upper body work, 1 day of plyometrics, 1 day of strength training, and 2 days of CNS (central nervous system) training.
Q. Will you send me the Jump Manual for free?
A. No, sorry. I won't and couldn't even if I wanted to. The Jump Manual is an eBook you download to your computer and is password protected. So there isn't a way to email it to someone. To some people, spending $67 may seem like too much for something like this. For me personally, the investment in the Jump Manual has been perhaps the best $67 I've ever spent. Being able to dunk at my age (39) and height (5'11") is a dream come true and you can do it too if you put in the work.
Bottom line - don't let money be an excuse to not improve as an athlete. If you really want to get better, figure out a way. If you don't have the money to buy a vertical jump program, search the internet or talk to your coach or someone you know who can jump really high. There are tons of free videos, websites, forums, and articles easily found online if you will spend a few minutes searching.
Q. Is the Jump Manual a book that is shipped to you?
A. The Jump Manual is an eBook you download to your computer. I believe it is around 60 pages. You can download it immediately after purchasing it. I printed the entire thing and put in a 3 ring binder and take with me whenever I workout. Some exercises (like squats), I had done before. But, there are several others that were new to me and having the printed version has been really helpful. Even after doing the Jump Manual for quite some time, I still refer to it often.
Q. How much time do the Jump Manual workouts take?
A. I would estimate the total amount of time I spend during the week doing the Jump Manual workouts would be about 5 hours spread across the 6 days of training. I really like the workouts. I remember trying to do the Strength Shoe workout in high school and quitting after 2 weeks because I felt like it took too much time. I really wish the Jump Manual had been around in those days!
Also, one of the things I really like about the Jump Manual is there are really only 2 workouts that I consider hard and that take more than 30 minutes. The other 4 workouts are very short and don't "kill" you. The Jump Manual is really focused on training your explosiveness rather than endurance and so some people are surprised at how "easy" some of the workouts appear to be.
Q. Do you play basketball during the Jump Manual training?
A. Yes, I play hoops 3 times per week (at least). I'm 39 years old but am still a basketball junkie! I think the Jump Manual is going to allow me to play for many more years and still be competitive. I can't imagine a day in the future when I don't play this game.
Q. Were you sore after doing any of the Jump Manual workouts?
A. I was already very active before doing the Jump Manual. I was playing basketball and working out regularly so soreness was not a huge issue for me. The only workout I got sore was the strength and explosion workout. The first few times I did that specific workout I was sore for a few days after. Since about week 3 of the training, I don't recall being sore after any of the workouts. If someone went from being very inactive to doing the Jump Manual, I think they would be crazy sore and would need to take some additional days off for recovery for a while until their body adapted.
Q. How long did it take before you saw results from the Jump Manual?
A. After 2 weeks of Jump Manual training, my running vertical increased 1 inch. My standing vertical didn't increase until 3 weeks of Jump Manual training. Since then the gains have been fairly steady.
Q. How many inches have you gained on your vertical from doing the Jump Manual?
A. I have completed 9 of the 12 weeks so I'm not done yet. But, so far my standing vertical has increased 5 to 6 inches and my running vertical has increased 6 to 7 inches. My goal is 10 inches. That would mean I would be able to dunk pretty easily even on a bad day.
Q. Is it true that the Chicago Bulls are thinking about offering you a contract?
A. I can neither confirm nor deny this. Why, did you hear something? I wish! :-)
Q. Do you need a gym or weightroom to do the Jump Manual?
A. This is probably the question I get asked the most. You don't have to join a gym or have access to a weightroom in order to do the Jump Manual. However, it would make things easier and your results may come faster. One of the workouts you do each week called the "strength and explosion workout" includes squats, deadlifts, lunges, cleans, etc. So having access to a weightroom is ideal. If you are serious about improving your vertical, you must get stronger and lifting weights is one of the most effective ways to do that. So if at all possible, figure out a way to get into a weightroom at least once a week. There are so many places (schools, community centers, rec centers, local gym, etc.). If for some reason this isn't possible, don't let that stop you! You can do alternative exercises the Jump Manual recommends in place of lifting weights such as single leg squats.
Q. What equipment do you need to do the Jump Manual?
A. I do all my workouts at home with minimal equipment except for the "strength and explosion" workout (squats, deadlifts, etc.) which I do at Gold's Gym. For the other 5 workouts that I do at home, I use the following equipment:
- 10 lb medicine ball (highly recommend getting one of these)
- Speed jump rope
- 10 lb dumbbells
- pull-up bar
I also highly recommend getting a foam roller. I use mine everyday and it has been a huge help for getting properly warmed up before a workout and to speed up recovery following a workout.
Q. How many days per week do you workout with the Jump Manual?
A. The Jump Manual is 6 days per week. I take Sundays off.
The workouts include 2 days of core & upper body work, 1 day of plyometrics, 1 day of strength training, and 2 days of CNS (central nervous system) training.
Q. Will you send me the Jump Manual for free?
A. No, sorry. I won't and couldn't even if I wanted to. The Jump Manual is an eBook you download to your computer and is password protected. So there isn't a way to email it to someone. To some people, spending $67 may seem like too much for something like this. For me personally, the investment in the Jump Manual has been perhaps the best $67 I've ever spent. Being able to dunk at my age (39) and height (5'11") is a dream come true and you can do it too if you put in the work.
Bottom line - don't let money be an excuse to not improve as an athlete. If you really want to get better, figure out a way. If you don't have the money to buy a vertical jump program, search the internet or talk to your coach or someone you know who can jump really high. There are tons of free videos, websites, forums, and articles easily found online if you will spend a few minutes searching.
Q. Is the Jump Manual a book that is shipped to you?
A. The Jump Manual is an eBook you download to your computer. I believe it is around 60 pages. You can download it immediately after purchasing it. I printed the entire thing and put in a 3 ring binder and take with me whenever I workout. Some exercises (like squats), I had done before. But, there are several others that were new to me and having the printed version has been really helpful. Even after doing the Jump Manual for quite some time, I still refer to it often.
Q. How much time do the Jump Manual workouts take?
A. I would estimate the total amount of time I spend during the week doing the Jump Manual workouts would be about 5 hours spread across the 6 days of training. I really like the workouts. I remember trying to do the Strength Shoe workout in high school and quitting after 2 weeks because I felt like it took too much time. I really wish the Jump Manual had been around in those days!
Also, one of the things I really like about the Jump Manual is there are really only 2 workouts that I consider hard and that take more than 30 minutes. The other 4 workouts are very short and don't "kill" you. The Jump Manual is really focused on training your explosiveness rather than endurance and so some people are surprised at how "easy" some of the workouts appear to be.
Q. Do you play basketball during the Jump Manual training?
A. Yes, I play hoops 3 times per week (at least). I'm 39 years old but am still a basketball junkie! I think the Jump Manual is going to allow me to play for many more years and still be competitive. I can't imagine a day in the future when I don't play this game.
Q. Were you sore after doing any of the Jump Manual workouts?
A. I was already very active before doing the Jump Manual. I was playing basketball and working out regularly so soreness was not a huge issue for me. The only workout I got sore was the strength and explosion workout. The first few times I did that specific workout I was sore for a few days after. Since about week 3 of the training, I don't recall being sore after any of the workouts. If someone went from being very inactive to doing the Jump Manual, I think they would be crazy sore and would need to take some additional days off for recovery for a while until their body adapted.
Q. How long did it take before you saw results from the Jump Manual?
A. After 2 weeks of Jump Manual training, my running vertical increased 1 inch. My standing vertical didn't increase until 3 weeks of Jump Manual training. Since then the gains have been fairly steady.
Q. How many inches have you gained on your vertical from doing the Jump Manual?
A. I have completed 9 of the 12 weeks so I'm not done yet. But, so far my standing vertical has increased 5 to 6 inches and my running vertical has increased 6 to 7 inches. My goal is 10 inches. That would mean I would be able to dunk pretty easily even on a bad day.
Q. Is it true that the Chicago Bulls are thinking about offering you a contract?
A. I can neither confirm nor deny this. Why, did you hear something? I wish! :-)
Saturday, June 25, 2011
My mid-life crisis...
Some people who have a mid-life crisis do silly and sometimes even dumb things. Like buying some exotic sports car they can't afford.
My mid-life crisis to most people would probably seem ridiculous. Of course, I"m talking about deciding I have to dunk before I turn 40. I'm now in week 9 of my 12 week training program called the Jump Manual and I can tell you for the last several weeks, that I've been completely obsessed with this goal. Just ask my wife!
When I set my mind on something, I go all out. I suppose that is a good thing as long as I've set my mind on something good!
My goal is to dunk by July 4th which is now just a little over a week away. I dunked 3 times this week on a 9'10" goal so I know that I'm very close.
Hoping for some extra fireworks this Independence Day!
My mid-life crisis to most people would probably seem ridiculous. Of course, I"m talking about deciding I have to dunk before I turn 40. I'm now in week 9 of my 12 week training program called the Jump Manual and I can tell you for the last several weeks, that I've been completely obsessed with this goal. Just ask my wife!
When I set my mind on something, I go all out. I suppose that is a good thing as long as I've set my mind on something good!
My goal is to dunk by July 4th which is now just a little over a week away. I dunked 3 times this week on a 9'10" goal so I know that I'm very close.
Hoping for some extra fireworks this Independence Day!
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