T Nation

2 Weeks For Vertical


#1

Hey, I have two weeks off my basketball season and wanted to improve my vertical jump a little bit during this time. I just got a bench press and dumbells so I was thining of starting some dealifts squats and etc. I looked on the board and you guys recommended expolisive execrsises but i can't really perform them since my roof is really short.

What should I do over this two week period ?? I know most of you will tell me to rest but I haven't really have a hard season yet so I want to work out. I might be also able to play basketball on my break but I'm not 100% sure since its winter up here and the community centre might be closed... so please help me out.

Can someone design me a 2 week program and once I'm completed this I will start a lighter in season type of a program. So please help me out. I'm 6'2 with a little fat in the stomach area witch I'm trying to get rid of as we speak with a cleaner diet. I am so close to dunking I've dunked before on a rim that was shy of a 10" (regulation rim). I can feel like just a little bit and I will dunk 10.


#2

Seriously dude... did you even look at the homepage?


#3

Maybe do a search for plyometrics. Just don't overdo it.


#4

I'm gone do this...

Monday:

Situps: 4 x 20

Vertical Jumps with dumbells: 2-3 sets of 6-10 reps

Step Ups: 4 x 10

Romanian Deadlifts 4 x 6-8

Flat Bench Press: 4 x 8-12

Chin ups: 2 x max rep

Rows: 2 x 8 -12 // Upper Body pull

Back Extensions: 2 x 15

Thursday:

Situps: 4 x 20

Vertical Jumps with dumbells: 2-3 sets of 6-10 reps

Bulgarian Split Squats: 4x10

Romanian Deadlifts: 4x 6-8

Incline Bench Press: 4 x 8-12

Chin ups: 2 x max rep

Rows: 2 x 8 -12 // Upper Body pull

Back Extensions: 2 x 15


#5

Uh ... when jtrinsey said this, he meant -

Did you see that there's an article on the homepage right now called "Get Strong, Get Fast, Get Vertical!" by Christian Thibaudeau which specifically addresses training for increased vertical and you don't have to do anything like search for stuff like this even though it would help because there is a ton of other articles also on vertical jump in the archives but it doesn't matter because that latest article is RIGHT ON THE FRONT PAGE!

But here's the link anyway:

http://www.T-Nation.com/readTopic.do?id=859906


#6

oviously i've read it

it's a really good program but i'm currently in season so I cant overdo it with trainning I will most definitly start that program as soon as I finish my basketball season (I play for 2 teams) which will be in JUNE