End of week 4

I missed the weight lifting and one day of core and upper body workouts so I missed 2 out of 6 workouts. We had to do some running and weight lifting for school and I was too sore after that to do the weight lifting. Went to the gym yesterday and was feeling pretty good. Did not get video because I was by myself and had  nowhere to set my phone to record. On my standing vertical I felt like I was jumping a tad bit higher, maybe 1/2". I was getting my fingers over the rim but could not quite grab it. My one step vertical was about the same, I was hitting rim a little below my fingers. Running and jumping off of 2 feet I grabbed and hung on the rim with 2 hands for the first time which is an accomplishment. I also dunked a very small ball about the size of a soft ball. Running and jumping off of 1 foot was terrible. I am jumping about 2" lower than I was before I started the program. I personally think it is because I do not jump as much as I did before the program and that has hurt me. Maybe the Jump Manual just is not for me and I need to do like Steven @stevendunks on youtube. He mostly just jumps a lot and has seen great progress over the months. Not sure what to do but I have not seen the gains I thought I would...

End of week 3

Sorry I am late posting as week 3 ended on Monday. I was hoping to get video in the gym but ended up playing 3 hours of basketball games instead. I got all workouts in except one set of off day exercises. Still have not really seen any increases in any of my vertical jumps. I know I am getting plenty of rest and I only jump when my legs are feeling good and warmed up. Not sure what is going on there. Like I said in my last post I am going to start doing squats. I plan on doing the first 4 sets of 8 on the squat and doing the 5th set (burnout set) on the leg press machine. I did get some video on Sunday but nothing great. I have a portable goal off the road a few feet and there is a drop off from the pavement of about 2" so I have to jump a little early to avoid a twisted ankle. You can really tell on my 2 foot running vertical how I have to jump far out and then reach out to grab rim. Anyways comment away with any tips or advice!!!

Based on this video stats are as follows:
Standing vertical: 26.5"
one step vertical: 28"
Running vertical off 2 feet: 29"
Did not test running vertical off 1 foot, I felt weak jumping off one foot for some reason...

Change up!

When my weight workout approaches on Thursday I am planning on making a small change that will hopefully result in BIG changes. I am going to take leg press out of the workout and do regular squats instead. I think regular squats will work out more muscles and help my vertical jump out better. The last time I squatted was when I fractured my vertebrae so I am a little nervous to squat again. I think once I start doing squat again I will see better progress in my vertical jump training. Week 4 starts tomorrow and I am going to do my best to get a video put up no matter how good I am jumping. If anyone has any advice or opinions please post them!!

Rest Maybe?

So far this week I have done all but one day of exercise and that was off day exercises anyways. Yesterday I skipped the off day exercises because of a sore throat and allergies. The throat felt better today so I went on and did the weights even though I did not feel like it. Went up 5-10 pounds on every lift! I jumped around some but like Monday I was jumping at least 1" lower on every vertical jump!! Contemplating taking the rest of the week off and start strong on Monday. I have no clue why my vertical would drop other than me having allergies and possibly fatigue? Maybe if I take the next 3 days off I will be feeling great on Monday and will be jumping where I was at the end of week 1. I can not afford to be losing inches, I need to gain inches FAST!! About 6 weeks until school starts and I HAVE to dunk by then....

End of week 2

I have now completed 2 weeks of the jump manual and did all of the exercises. I went up at least 10 pounds on all of the leg lifts and my legs definitely felt it, that is good though!! I went to the gym yesterday and was planning on videoing my vertical jumps but ended up playing basketball instead. Once we finished our games I was completely dead so I did not video. I went to the gym today to try and video but I was jumping way lower than usual and did not want it on video!!!  I am hoping the reason for this is from playing lots of basketball last night which I am not used to. I also have a sore throat and my whole body just felt tired. Hopefully this sore throat goes away fast, cant get sick!!! I am going to let my legs rest today and tomorrow so I can hit the weights hard on Thursday! I definitely plan on videoing my vertical jumps next Monday. Hopefully I will be jumping HIGHER and not lower!!

Little Motivation!!

I was a little discouaged that I did not gain anything on my running vertical this past week. I know it was only the end of week 1 but still I WANT GAINS!!! I got a tape measure out and put the end of the tape about where my hand regularly hits the rim. It got me pretty pumped up to see where my arm could be hitting rim if I gain these inches!! As you can tell about 2-3" I will be dunking for the first time and 6-7" I can not even imagine what would be going down! Got 11 weeks to get there...lets do this!



End of week 1

One week down...11 to go!!!!! Did all of the exercises and followed everything the best I could. Today on the workout I skipped the sprints because of my shin splints but did everything else. I went to the gym today and tested my 4 verticals and didnt really see or feel an increase in any of them which was disappointing. I did pop the rim with 2 hands once but that was basically all. When I got home I zoomed in on the computer and saw that actually did gain a little bit on a couple of the jumps!! Im going to start testing the verticals every Sunday or Monday in the gym that way I will know its the same rim and wont have to worry about lighting like I do at the outdoor court. Hopefully next week is better and I get a 1-2" gain on all verticals. Legs felt a little tired today also so that may have had something to do with the no gain on the running, not sure though. Praying for gains this week!!!!

Standing vertical: 26.5" (1/2" increase)
One step vertical: 29" (2" increase)
One foot running vertical: 31" (No increase)
Two foot running vertical: 30.5" (1" increase)



The Beginning!!

Today I started the jump manual and most of the workouts were 4 sets of 8 reps. I wanted to ease in to it because of my back so I did 2 sets of 8 reps. The workout went well though and my legs felt it esepcially on the weighted explosions and the medicine ball approaches!! Plan on doing the same for the weights on Thursday as far as the sets go. Maybe next week I will do all sets. Hopefully I will still see gains even though im not doing all the sets. Last night I measured 4 different verticals but it was dark outside and the video quality wasnt very good. Dunked on 9'10" again also! The journey has begun and there is no turning back now! Up Up and away!!

Standing no-step vertical: 26"
one-step vertical: 27"
one foot running vertical: 31"
2 foot running vertical: 29.5"

Stats: I touched the top of my palm on the rim with my running vertical and got my finger tips over the rim on my standing. I also touched the rim with 2 hands.

Rim in video is 1/2" taller (10'1/2")