My starting vertical is twenty three inches. I hope to be able to increase this to at least twenty eight inches. My dads starting vertical was eighteen inches. I am going to be working out three days a week for the next twelve weeks and see how much I can increase my vertical. My goal is to be able to dunk a ten foot goal consistently. I will be sharing my progress, if my vertical has changed any and some pictures of the workouts that I am doing.
Monday was my first day of working out. I started with jump roping for five minutes. I went straight into the workout after that I did 3 sets of body weight squats, jump lunges, 60 jump squats, and ended the workout with a jog. Wednesday I started the workout by jump roping for five minutes, after that I did dynamic stretches with my jump soles, and did three reps of front squats. I ended the workout with some power cleans and calf raises. Sunday was my last workout of the week I went and did some drills and worked on my basketball for two hours. I jogged a mile did some sit ups and push ups. I also forgot to mention before and after every workout I do i stretch for a couple of minutes. Some difficulties I had over the week is keeping track of all the workouts I did, and going as hard as I can every single workout. Next week I'm going to focus on some explosive workouts.
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I am going to be doing strength and explosive training three times a week. I will be doing this Monday, Wednesday, and Friday. In my blogs I will be telling how long I worked out. My dad Craig Johnson is going to be my mentor. He is going to be working out most of the days with me. He is going to be challenging me and showing me workouts to do. He will help me record some videos and give me another set of data to add to my blog. I will record my new vertical every two weeks. My goal is two try to increase my vertical 4 to 5 inches in twelve weeks.
The materials I will be using is a jump rope, free weights, and a weight bench set. I also will be using a pair of jump soles in my workouts. I will be recording videos in my blogs also. I will record the workouts I have done over the week. I will record if my vertical has changed or stayed the same. Videos I will have in my blog is videos of some of the workouts I do, and me testing my vertical. I will also share some tips in my blogs that I have read online about the workouts that I'm doing. Some difficulties I am going to have over these twelve weeks is recording all my data, keeping up with all the workouts, and do the workouts to the best of my ability. I will also have difficulties recording all my workouts that I do that week on my blog. If someone is wanting to increase there vertical and find some workouts to increase there vertical this website will be a good one to look at. |
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