Jump Higher

My slam-dunk journey

2010-11-03T11:08:00.000-07:00

Sup guys, its Alex, and I've just started my own program. I will be posting video blogs untill january 1st (2 months after I began) to show you my progress. Just to tell you, im 5ft 6 and I should be able to dunk by my target date. I'm sure you will too. Enjoy

WEEK 1

DAY 2

Day 3

What now?

2010-10-26T13:11:00.000-07:00

Now you have reached that 50%, why not go to 100%, the sky's the limit, and because, it is all explosive, functional muscle, your legs will never get too bulky.

What about upper body?
If you want and upper body program to go with this, visit this site for a simple, easy to follow 5 phase program, that will leave you being the strongest or one of the strongest people that you know.

THE CHALLENGE

2010-10-26T13:04:00.000-07:00

Here is the challenge that will increase your vertical jump. Your aim for this challenge is to get it done in under 10:20 and when you do so, add weight, do this untill you reach 50 % of your body weight.

THE CHALLENGE!
20 Burpees
20 Squats
30 (per side) Split Squats
10 Jump Squats
10 Knee Tucks
10 Jump Squats
10 Knee Tucks
30 (per side) Bulgarian Split Squat
25 (per side) Plyometric Split Squat
50 Jump Squats
100 Squats
25 (per side) Single Leg Burpees
50 Knee Tucks

How does it feel?
By now, you legs must feel like jelly, just keep on pushing it until you reach that 50% of your body weight.

BUILDING UP THE STRENGTH

2010-10-26T12:51:00.000-07:00

Before you take these challenges, I advise you do do these build up workouts to help increase overall lower body strength, and in this section there are 3 stages that will increase your lower body strength to an above average strength, which will be perfect for the challenges in this blog.

Stage 1: 50 squats
In stage one, you will build up to doing 50 squats with 50% of your bodyweight on your back. first, you must pick training days, there must only be 3 a week, and they must be atleast 1 day apart (my reccomendation is monday, wednesday, friday). Now, put 10kg on and start squatting.Once you can do 50 squats with 10 kg go to 20kg, then 30kg, continue like this untill you reach 50% of your body weight.Once you have completed stage 1, move onto stage 2.

Stage 2: 50 Lunges
Exactly the same as stage 1, just with lunges. Just remember, with lunges you must do 50 on each leg. Once you have finished stage 2, continue onto the last stage, stage 3.

Stage 3: 50 Bulgarian Split Squats
These are hard, but once you have finished them, your lower body will be in great shape for the challenges. Just remember, with bulgarian split squats, you must do 50 on each side.

What if I don't own a set of weights?
Well then your screwed, only joking, simply put rocks or pebbles or something that you can use as weight ( sand, rice, cement) in a re-usable shopping bag, and Zercher squat it. If you don't know what a Zercher squat is, watch this video.

Re-usable shopping bag.

What if I can't do 50 squats with a weight?
If you can't do 50 reps with a certain weight, just do it in seperate sets, but for each break you take, add 1 penalty point, which you have to do after the workout.

1 Penatly Point =
10 extra reps
10 burpees

What if I don't know good for for these excersises?
Watch these videos
Squat
Lunge
Bulgarian Split Squat

INTRO

2010-10-26T12:19:00.000-07:00

How to inrease your vertical jump

Hi, I'm Alex, and this blog is about increasing your vertical jump. In this blog there will be articals with special challenges that you can do anywhere with limited equipment and when you over come these challenges, you will see an improvement in your vertical jump and your sprint. Well, anyway just have a look through this blog and try the challenge out, I promise that it will help improve your vertical jump. Even if your sport does not require a good vertical jump, it is still great for increasing explosive power in your lower body, which can speed up your metabolism and make you leaner.