T Nation

High School - Higher Jump

I’m 16 years old, asian, a high school sophomore, and in the past I’ve been a strong athlete (serious rugby in 8th grade, not so serious basketball in 9th grade, and running track and playing soccer from about 4th-7th grade).

Next year as a junior, I’d like to play varsity basketball at Dunwoody High School. We’ve got a competitive program ('05 and '06 state champs) and I’m not a good enough athlete yet to make the team, so my primary purpose is to get stronger legs, both for higher jumping and better post play. Secondarily, I’d also like to get a stronger chest pass, I’m assuming that benchpressing will be my best exercise since the motions are very similar.

I’m looking for criticism/advice. I’m going to try Ian King’s “White Men Can Jump.” I’ll be eating 3 or 4 times a day supplemented with a “Designer Whey” shake when I rise, after working out and before bed (3x25g).

Since I don’t want to injure myself or shorten my workout lifespan, I’d like an opinion on how frequently I can train. I was thinking about lifting Tuesday-Friday, running or playing ball Saturday, and playing or lifting Sunday (I’m busy on Mondays after school).

I’ll also be stretching before and after lifting and I’ll probably be adding l-glutamine to my diet after a few weeks.

Also, here’s Ian King’s article http://www.T-Nation.com/readTopic.do?id=460127

Forgot to add, I’m 137 lbs, 5’9". Haven’t maxed anything since 9th grade health class, was benching 135, squatting 270 (never got to max it). I don’t remember my deadlifts.

try “yellow men can jump”

ok sorry

If I remember snatches directly correspond to your vertical. Try some power snatches. And OH Squats too.

[quote]superhero#1 wrote:
try “yellow men can jump”

ok sorry

If I remember snatches directly correspond to your vertical. Try some power snatches. And OH Squats too.[/quote]

I was planning on sticking to Ian King’s workout, but if I ever run out of exercises, I’ll be sure to try them out.

Haha, I’m more of a brown tone, think Filipino or Hawaiian :slight_smile:

I’d lift legs twice a week at most and play basketball twice a week at most. You should be fully recovered for your weightlifting sessions, especially the ones that focus on power/speed (it is less important to be recovered for the hypertrophy sessions). Back off either your workouts or basketball if you don’t feel fresh.

I wouldn’t worry about having a stronger chest pass. Bench if you want to; it is a good exercise for overall upper body development, but I’ve never encountered anyone weak enough that their chest pass needed more strength.