Jump Manual training for 2013

I have been using the Jump Manual on and off now for about 18 months. I got some pretty nice gains during my first 12 weeks of training. But, increasing my vertical since then has not been as easy.

In preparation for the new year, I have been going through my old tracking sheets, blog posts, YouTube videos, etc. to try and determine what has given me the best results and what hasn't. I've also been getting some coaching from Jacob Hiller (creator of the Jump Manual). He has provided some great insights and suggestions on how to improve which I'm very excited about.

The bottom line is...I'm not ready to give up the pursuit of the two hand tomahawk dunk. I know it's possible. So, how am I going to reach this goal?

1. Start Jump Manual again (I started this morning - Dec 31st). Going for 12 weeks and will finish this round of training on Saturday, March 23

2. Post a progress video every week (will post every Monday, starting next week). These provide extra motivation and help ensure I'm really pushing myself and getting all the workouts in.

3. Do Freak Jump Technique again. I only did this program for about 4 weeks back in 2011. But, in looking back at my old videos and blog posts, I got some of my best dunks during this period of time. Coincidence? I don't think so. Time to work on my technique again! I started it this morning.

4. Stretch every day. My flexibility has improved dramatically from when I first started training (couldn't touch my toes back then) but still needs to improve. Want to be able to get my palms flat on the floor.

5. Get to 7% bodyfat or less by March 23. I have been eating so bad during these last 2 weeks and the scale proves it. This morning I weighed 182 lbs and my waist was 35.5"! Ouch!

6. Get stronger! PR's to reach by March 23
Squat 1RM: 300 lbs (current max is approx 260 lbs going a little past parallel with good form)
Deadlift 1RM: 340 lbs (current max is approx 300 lbs)
Bench Press 1RM: 245 lbs (current max is 215 lbs)

So, here goes another 12 weeks of training. Going to really get after it. Hope you will follow along!

Happy New Year!

PR's on lifts coming soon!

I'm continuing to really focus on strength and making some good progress. This morning I benched 195 lbs for 5 reps. I plan to beat my PR (225 lbs for 3 reps) by end of January.

For squats, I did 240 lbs for 5 reps this morning and should beat my PR (275 lbs) also by end of January. In addition, I'm now squatting to a little below parallel and certainly didn't get to parallel on what I've been calling my squat PR. Here's the video that proves it:



Of course, the real key is to translate this additional strength into jumping higher. I'm going to start adding plyometric and jumping technique back into my training soon and am confident this will allow me to utilize this additional strength and as a result pick up some inches.

Happy Holidays! May all your jumping dreams come true!

Getting stronger...and fatter!

If you have read my last few posts, you know that I've modified my training a bit to focus on getting stronger. The good news is it's working! On Saturday, I benched 190 lbs 3 times. The last time I maxed out on bench, I barely got up 185 lbs so things are moving in the right direction. I am also making gains on squats and deadlifts. I should hit new PR's on those lifts in the next few weeks.

The bad news is that I'm gaining weight! And, I'm sure its not all muscle! :-) This morning I weighed 180 lbs which is the most I have weighed in quite a while. I haven't been eating as healthy and I've also reduced the plyometrics I was doing which means I've been burning fewer calories. I'm taking creatine and that always results in some weight gain too.

So, I got to keep getting stronger but must keep my bodyfat % under control. In fact, I need to drop it. This time of year is not easy (for someone like me who loves junk food) to have self control. But, I will make myself do it. Right after I eat this donut...

Train Hard!

Tomahawk before Thanksgiving - Weeks 10-11

Tomorrow (Thanksgiving) is my most recent deadline to throw down a 2 hand tomahawk dunk!

Now, I definitely believe in thinking positively and believing in yourself! But, the laws of gravity and physics still have to be overcome! And the unfortunate reality is I still have a ways to go to achieve this goal. With that said, I am playing hoops in the morning and will have my camera with me just in case it does become the best Thanksgiving Day ever! :-)

I've been thinking a lot lately about the basics in terms of vertical jump training. To increase your vertical, one or more of the following must happen:

- get stronger
- get more explosive/quick/springy
- improve your technique/form

Of these 3 key ways to improve the vertical jump, I feel I have the most room for improvement with strength.  So, that's where I'm really focusing right now. I have modified my workouts by reducing plyometric work and increasing the frequency of strength training. I also started taking creatine two weeks ago and am noticing a difference. In the last 2 weeks, I've gotten a little bit stronger, my lifts are increasing, and it's only a matter of time until that carries over to my jumping.

I'm going to continue this new routine for the next 10 weeks and have set the following goals:

- Squat: 300 lbs
- Bench: 225 lbs
- Deadlift: 325 lbs
- Bodyweight: 168 lbs
- Bodyfat: 10%

I believe these are the minimum levels of strength I've got to obtain in order to throw down two hand tomahawk dunks. And there are tons of other benefits to getting stronger too. But, dunking is my favorite!

Speaking of dunking, you've got to watch this video of Gerald Green. I've never seen anyone get their head this high above a rim. And, this is at the Pacers practice facility so should be a legit 10 foot rim. Even his teammates are freaking out.

Hope you have a very Happy Thanksgiving!

-Andy

Tomahawk before Thanksgiving - Weeks 8-9

If you read my last post from a few weeks ago, you may recall I went to Europe for a week. It was an awesome trip! But, derailed me a bit on my vertical training with the Jump Manual and on updating my blog. Since I returned from my trip, I've lacked motivation, strength, and energy and I missed several workouts. I'm ready to change that!

This morning I had a great workout and am confident this week is going to be a good one. I also started taking creatine again after being off of it for several months. I'm anxious to see how it impacts my results this time. 

The next several weeks my focus is going to be on getting stronger. I think my strength is a bigger weakness compared to my "springyness" although I'd like to improve that too. My goal is to get my squat over 300 lbs and my deadlift to 325 lbs and get my bodyfat under 10%. When I do that, I should be dunking 2 hands easily!

Tomahawk before Thanksgiving - Week 7

Week 7 of this phase of vertical jump training using the Jump Manual was another great week. That's 3 weeks in a row of really getting after it.

This week is going to be tough. I actually left for Europe on Sunday and will be traveling to France, Germany, and the UK. Long days and jet lag doesn't bode well for working out. I'm not planning to do much other than maybe some pushups and 1 leg squats in my hotel room. Taking a week off will actually be kind of nice. Give my body a break and get going again next week. 

Will start posting videos again hopefully next week. Until then...au revoir and lebewohl!

Tomahawk before Thanksgiving - Week 6

Week 6 of my vertical jump training was another great week! 2 weeks in a row of no missed workouts.

I really like the new schedule I'm on. Also, it feels really good to be hitting my upper body hard again. Other than core work, the Jump Manual leaves your upper body workout pretty open to do whatever you want. So, I opted to not do very much! And, that is not good. I've also noticed playing hoops the last 2 weeks or so that I'm shooting better. I'm confident this is because my upper body strength is improving.

That's about all I can think of for now. I really got to start making videos again!