The Vertical Project

[Andystal03]

Has anyone heard of it or used it? I'm trying to find out what kind of workouts, dieting ect. are used so that it makes you so successful. I would love to try it but the price is crazy.

Website: www.theverticalproject.com
6in in 60 days is the claim

 

[mavssolaj]

Its crazy expensive, and crazy in depth, if you have a job, go to school, or both theres no way you will be able to follow EVERYTHING that is involved. Literally your in the gym atleast twice a day, lifting, or utilizing a basketball court, on top of eating at certain times, certain meals. Basically if your job or future career involves a great vertical then this program should be your life. It's like a pro body builders routine/lifestyle except its for jumping/athletics, and somebody else lays out your schedual which you MUST follow.

 

[silver_shadow]

i'd just hang around alot on coolcolj's workout log and ask him questions if i were you. it's free and he's a good bro.

 

[mwm5]

get the vertical jump bible. much more effective and reasonable to follow

 

[DaveTSI]

what is considered a good vertical for someone 210 5'9"? im always curious about this, i can get onto a 46-48" platform easily thats the highest ive tried.

 

[mwm5]

what is considered a good vertical for someone 210 5'9"? im always curious about this, i can get onto a 46-48" platform easily thats the highest ive tried.

low-mid thirties would probably be good considering your weight. really doesn't mean much jumping on the 46-48" platform b/c your going to raise your knees up. go find a bball hoop and see how heigh you can get, measure your standing one arm reach, then subtract.

 

[DaveTSI]

$300 lolol thats retarded
just do some speed squats with light weight making sure your going atf and your vertical will explode. 8 sets of 3 reps, 60 sec rest between each set. Each set should be as fast as possible while keeping good control and form. Use 50-60% of your max 1rm squat.

 

[DaveTSI]

low-mid thirties would probably be good considering your weight. really doesn't mean much jumping on the 46-48" platform b/c your going to raise your knees up. go find a bball hoop and see how heigh you can get, measure your standing one arm reach, then subtract.

i can dunk a girls ball

 

[mwm5]

i can dunk a girls ball

I'd say 35-38 then

Below is a very good vertical work out......it is the vertical bible work-out modified a little.

Monday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 3 reps *maximum effort*
Romanian deadlifts- 3 sets of 8 reps
Step-ups- 3 sets of 5 reps *heavy*
Calf sled- 3 sets of 5 *heavy*
Standing calf raises- 3 sets of 8 *explosive*

Thursday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 5 reps *explosive*
Good mornings- 3 sets of 8 reps
Step-ups- 3 sets of 8 reps *explosive*
Standing calf raises- 2 sets of 15 *explosive*
Maximum effort jumps- 3 sets of 3 jumps

Saturday: *maximum effort on each drill*
Ankle hops- 3 sets of 25 hops
40 yard sprints- 3 sets
Step-up/jumps- 3 sets of 3 reps
Medicine ball squat/throws- 3 sets of 5 reps
Depth jumps- 3 sets of 3 reps
Maximum effort jumps- 3 sets of 3 jumps

Start program again on following Tuesday to allow 36 hours for full CNS recovery from plyo exercises. so workouts would be tues, fri, sun. then next week... wed, sat, mon, etc

Off-days:
Static/Dynamic stretches- glutes, hamstrings, quads, lower back, hip flexors, calves

**maximum effort and heavy exercises are used with the most weight you can successfully complete all sets with. Explosive exercises use slightly less weight, so you can do the movements in a more explosive manner.**

 

[Andystal03]

Monday and Thursday sound doable but I could only do every other Saturday/Sunday.

Should I take any supplements? As I do all this working out, I am also trying to cut fat. I am getting on the bike after every day for a good amount of time. I'm also watching what I eat but by eating less/certain things I might be cutting out some protein for recovery.

 

[silver_shadow]

$300 lolol thats retarded
just do some speed squats with light weight making sure your going atf and your vertical will explode. 8 sets of 3 reps, 60 sec rest between each set. Each set should be as fast as possible while keeping good control and form. Use 50-60% of your max 1rm squat.

preferably with bands thrown in.

 

[Andystal03]

My goal is to by the end of May dunk. I can get 1 inch or so above rim now.

Should I take something like creatine to help it out?

 

[silver_shadow]

My goal is to by the end of May dunk. I can get 1 inch or so above rim now.

Should I take something like creatine to help it out?

did you read any of the posts here?

 

[oso0960]

Do a lot of cleans and snatches. Olympic lifters usually have a 40+ inch vertical

 

[Andystal03]

Yes I listened.

Today I began the workout that mwm suggested.

 

[coolcolj]

read
http://www.higher-faster-sports.com/verticaljumpfaq.html


and this is a 5'9" 210lbs guy with a 3x bodyweight fullsquat and 2.5 xBW frontsquat jumping 50+ inches off a run
http://www.youtube.com/watch?v=zizMVDaiBhU&fmt=18

 

[Andystal03]

I'm currently 6'0. I don't want to lift till I become 250lbs even if it is muscle. I am looking to stay around 200lbs, maybe a little lower.

I play basketball so I don't want to be a big guy really.

 

[coolcolj]

well just don't train like a Bodybuilder, even then your not gonna end up at 250lbs - LOL people take steroids and force feed themselves to get to that weight

just train for strength and power/reactivity, eat clean, rest big and everything will take care of itself

 

[mavssolaj]

lifting is essential in basketball. if your not in college yet, you will learn when you go to college the differene between ball players that lift and the ones that dont.

 

[Andystal03]

I'm going to be lifting.

Legs workout stated in this thread by smw and upper body doing heavy then explosive.

 

[mwm5]

lifting is essential in basketball. if your not in college yet, you will learn when you go to college the differene between ball players that lift and the ones that dont.

i agree 100%. my first practice in college i was shocked at some of the junior and senior guys. I came from a small school with a terrible workout program and wasn't prepaired for college hoops at all. they get you prepaired REAL quick though, lol!

 

[myfault]

I'd say 35-38 then

Below is a very good vertical work out......it is the vertical bible work-out modified a little.

Monday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 3 reps *maximum effort*
Romanian deadlifts- 3 sets of 8 reps
Step-ups- 3 sets of 5 reps *heavy*
Calf sled- 3 sets of 5 *heavy*
Standing calf raises- 3 sets of 8 *explosive*

Thursday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 5 reps *explosive*
Good mornings- 3 sets of 8 reps
Step-ups- 3 sets of 8 reps *explosive*
Standing calf raises- 2 sets of 15 *explosive*
Maximum effort jumps- 3 sets of 3 jumps

Saturday: *maximum effort on each drill*
Ankle hops- 3 sets of 25 hops
40 yard sprints- 3 sets
Step-up/jumps- 3 sets of 3 reps
Medicine ball squat/throws- 3 sets of 5 reps
Depth jumps- 3 sets of 3 reps
Maximum effort jumps- 3 sets of 3 jumps

Start program again on following Tuesday to allow 36 hours for full CNS recovery from plyo exercises. so workouts would be tues, fri, sun. then next week... wed, sat, mon, etc

Off-days:
Static/Dynamic stretches- glutes, hamstrings, quads, lower back, hip flexors, calves

**maximum effort and heavy exercises are used with the most weight you can successfully complete all sets with. Explosive exercises use slightly less weight, so you can do the movements in a more explosive manner.**

nice...
where did you find this?

keep in mind, if you play sports or do any type of athletics, this may be a little too much and cause you to just fatigue your legs which will hurt more than help. if you are able to rest your legs on the off days, chances are you will have a lot of success with this.

worked for me