Vertical Training Help?
alrite i have made a goal to grab rim and hopefully hang on it and do this in the shortest amount of time possible and maybe even be able to dunk in a couple of months.
right now im 5’9 and can already touch rim with my middle finger a little bit and sometimes get a little higher but i wanna a good jump to be consistent on the court
i wanna figure out a good work cycle to do everyother day or even everyday for not to long but a good amount of time
i have done many exercises before but never stuck with them.
i have done squats, squat thrusts, lunges, calf raises, ran, situps for ab support, pushups for arm strength obviously, and many others.
i would like to know some good cycles i could put my time in so i can gain the inches i need to grab rim or even dunk so please post your thoughts and help me 
i would like to know your exercise thoughts because ive been to many different vertical helping sites that dont help much
ankle weights wprk miracles because you can wear them whenever plus their very cheap..but if your serious about jumping you can get jump soles which i have personally increased my vertical by 10 inches it is a little pricey (74.99) but it worked a miracle for me and it even helped with my 40 yard dash time plus it taught me how to walk and run on my toes which makes me better without trying to be the website for jump soles is jumpusa,com
Your best bet is to get some serious workout made by professionals. There is a lot of different information out there and it’s absolutely crucial you don’t mix it.
There is some regular advice you can get, but more importantly, get the real information, it’s your time and your sweat so do the best you can. Check my resource below for more about jumping higher.
Obviously you MUST stick with exercises no matter how hard they are, and have a real diet. They say even 70% of success comes from right dieting.
If you show no effort, you won’t get any results. That ‘s how this world works.
If you really want to improve your vertical jump, first you need to figure out what type of Jumper you are, a power jumper or a leaper, as using optimal biomechanics is just as important as having explosive muscle power. Next you need to figure out what type of power or strength you are lacking. The three basic types of strength are: Base strength, transitional power, and explosiveness or "Reactive" power, they are all different and must be trained in different ways. Now I know a lot of you are wondering what’s the difference between the three. Well in short Base Strength is how much weight you can move, Transitional Power is how fast you can move said weight and explosiveness is the maximum speed and distance you can move said weight with each single movement. A good Vertical Jump training routine will include the following exercises:
Base Strength
1: Traditional Squats and Pistol Squats
2: Deadlifts/base building olympic lifts
3: Lunges
4: Core Work (Functional Performance Core Strength= The ability to make your pelvis and spine "lock" and work as a single stable unit, not simply having a 6 pack or being able to do 100 crunches)
5: Stretching
Transitional Power:
1: Box Squats/Tempo Squats
2: Power Cleans
3: Push Press
4: Core Work
5: Stretching
Explosiveness:
1: Ballistic and jump squats
2: Traditional and Compound/Hybrid Plyometrics
3: Sprinting
4: Core Work
5: Stretching
You’ll also want to figure out which individual muscles/muscle groups are working inefficiently. You can figure this out by completing a full vertical jump test progression and a baseline fitness test to diagnose any muscle imbalances that you may have. Remember no matter what type of training program you do you must make sure that opposing muscles are strengthened and balanced (e.g. Quads and hamstrings, abs and lower back) so don’t skip the quad extensions and hamstring curls. If opposing muscles are not strengthened they will lead to weak links, energy leaks and imbalances will result in poor or slow improvement and raise the risk of injury significantly. Do a routine that combines plyomertic/bodyweight, free weight and or acceleration routines. Make sure you are consuming lots of protein to aid in muscle repair after tough workouts You’ll also want to replenish your bodies ATP and glycogen stores as they are the fuel for those type IIa and type IIb muscle fibers you will be (AKA FG and FOG) shredding during your workout. In order to gain inches you’ll need to tax your central nervous system and force your body to create new motor pathways. If you train correctly you should gain at least an inch a week.
http://www.youtube.com/watch?v=7PxcPllTyRA
Jump 12 inches higher in 8 weeks:
http://www.program51.com
Squats will really help u