Work on Weaknesses to Jump higher | Quick Inches

Another week in the bag in my journey to increasing my vertical jump, if you are new here, the gist of this blog is this. I am documenting my journey to try and dunk a basketball.

The closest I ever reached was miss dunking off a self lob in my mid-20s. I’m 38 years old now and 5 feet 9 inches with a 3-year-old daughter, hence the name “Dunk Dad”.

Things have taken a turn, I have dialed it back on max squat lifts for the sake of my knees.

For the last couple of months, I was squatting every day with lightweight and then adding five pounds a day till I reached 300lbs. I completed my goal but realized that I was 35lbs overweight.

About 5 weeks ago I started to focus on weight loss and have lost just over 10 pounds because fat doesn’t fly.

So although I accomplished my goal of 300 lbs in about 9 weeks of squatting every day, it wasn’t the legit 1.5 times my body weight, that I thought it was. So what now?

Working on my weaknesses? 

Seriously this time. I am working on my weaknesses and not squatting everyday (but I am benching everyday until it gets really heavy) more on that later.

So what are my weaknesses:

• Flexibility
• Over weight (25 pounds)
• Hamstrings are weak
• Lack movement effeciency

Flexibility

I really hate this but I just dont like stretching but I need to because I am getting what feels like permenant soreness on the left side of my quad where the seem of the pants would be, I think it’s the IT Band.

Need to start using a foam roller also. I just need to do it. No excuses.

Overweight

I have already lost 10 pounds, I have changed what I have been eating, no junk food, alcohol, and calorie drinks.

I have even gone so far as to fast one day a week for 24 hours, the benefit are enormous for prolonged fasting. 

I dont like to do cardio because it’s boring, we are still in lock down so there is no basketball allowed.

I could easily lose 10 pounds in a week playing basketball.

I am fully confident that I can reach my goal of 190 pounds before it starts to warm up around here. About 3 months.

Hamstrings are weak?

Most athletes including myself will find that there quads are much more dominant then their hamstrings.

I actually got tested when I was coming off a knee injury and wasn’t surprised when they told me that my quads were 3 times stronger than my hamstrings. This is not ideal.

You are more likley to have injuries happen due to a severe imbalance, your quads are strong but can not be fully use them with weak hamstrings, it doesnt work that way.

Athletes will find in as little as a couple of weeks of strengthening the butt and hamstrings there going to feel much more explosive.

The current program I am doing right now involves working more in this area, you can find it below.

Lack of Movement effeciency

So I have been out of the game, besides playing basketball once or twice a week in the last ten years and taking periods of 6 months off at a time not touching a ball.

My movement effeciency sucks.

What is movement effeciency? Basically being able to move well on your feet, being able to jump, and your footwork in sports.

You want to feel springy on the balls of your feet so to speak.

 I have been using a lot of ladder drills, this is my go to to improve my bounce.

They are low impact and easy recovery that I can do this a few times a week with no issues. I can already feel a tiny bit more explosive.

I will be adding some technique drill for my approach jumps, as I haven’t jumped maximally in years.

Most athletes ask what program they need to do when they barely have jump at all as it is, and would benefit just from practicing for two months jumping a ton.

Current Program

The current program I am on is tweaked from the Vertical Jump Bible 2.0 and it is as follows:

Every 4 to 5 days

Ladder drills – 2 sets of 5 exercises each

Drop jumps – 4×5 from a low step

Power cleans – 3×5 

Jump Squats – 3×5

Squats – 4×4

Romanian Deadlifts – 3×6

Lunges – 2×8

Calf raises 3×20

The program is well balanced with a little plyos, power exercises and strength. I am also working on technique in the power cleans and the snatch. 

 

Working on weaknesses?

If you want to get quick inches on your vertical jump, you really need to work on your weaknessses.

Are you really strong in the weight room but can’t jump a lick? Then you need to work on power exercises such as jump squats and do plyos while working on your jumping technique.

Over and over and over again. There is no easy way to go about it.

Or are you someone who jumps a ton and isn’t seeing anymore gains in plyos or practicing jumping? I am willing to bet if you get into the weight room and put a 100 pounds on your squat you will see some gains in your vertical leap.

Or are you balanced? You have a decent vertical because you jump alot and you can squat 1.5 your bodyweight then you may need to just work on everything.

Have a 2 day a week schedule or even 3 days. You could do Monday heavy weights, Wednseday Plyos, Friday power exercises like power cleans etc.

It’s really that easy, often athletes think that if they just do this program they will jump higher but haven’t done much jumping at all. You really have to go out and practice jump technique.

I plan on doing just this as soon as the weather permits. Using an adjustable hoop is an awesome and fun way to practice.

You won’t even realize that your getting a good workout doing it. The goal after this summer is to hopefully be able to dunk 9 feet 6.

I have to be realistic with my goals, I think this is acheivable. I probably could dunk 9 feet right now. Lol.

Lucky for you it will all be documented and I will have some video out on this Journal.

The family needs a basketball hoop, I need to have an outlet during this lockdown, what better way then some driveway basketball.

 

Benching Everyday

When I say I am benching everyday I am not really doing it every day bt 4 to 5 times a week, 3×5 adding 5 lbs until it becomes really heavy this works for me in gaining on the strength back that was once forgotten.

I am also doing this with power cleans as this is a great way to work on technque with lighter weights.

The goal is 225 in the power clean and bench. I don’t reccomend this method to begginers, I have been working out for years and know my own body.

This can definitely lead to injuries if your not careful.