T Nation

Program a Plyometrics/ Explosive Oriented Program


#1

I am 16 years old an 180lbs. I have a max squat of around 385lbs deep, and a max deadlift of around 400lbs (major imbalances).

I play basketball almost everyday. However, I can’t get up very high. I can grab the rim, but I can’t dunk, and I don’t get nearly as high as I do with a ball as with I do without a ball.

With a good run up, I can grab the rim 2 handed. My vertical needs to get much higher.

I know I need to get more explosive to utilize my strength quickly, it’s like having a big well of strength where I can’t get water out. But I don’t know what exercises to do and how to structure them.

I really need help.


#2

All laid out here…


#3

Thank you