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Hey guys. Been looking up plyos for some time now and just read the VJB (Vertical Jump Bible). I am about to start playing a lot more basketball and I want to be able to dunk. I am almost 5'10" and can touch the rim right now. On a good jump I can grab the rim and hang off it but ill barely catch it with the tops of my fingers. My goal is to be able to dunk, so i figure I need about another 6 inches since my hands are small as hell.
Anyway, I am a little confused on how to implement plyos into my routine. I will stick to a strength routine for weights because squat strength will obviously improve the vertical, but when am I supposed to do everything?
Is it better to do heavy squats before or after plyos, or should I just do them on a separate day?
As far as my strength routine goes, the only thing I care about are Bench, Military, Deads, Squats, Dips, Pullups, and maybe some explosive hang cleans. Just not sure how to set up the days. I feel like doing squats on the same day as plyos would be too much, but then they also say to take a day or 2 off from everything after doing plyo work. It seems like it is really hard to focus on both. But I know there is a way to combine both!
This is what I have come up with. Please critique and give me your opinions, as I have no experience with actually doing a routine like this. I am going to do the 5x5 routine for my weight lifting.
Day 1: Plyos, then 5x5 for Squats, Bench, Cleans
Day 2: Off
Day 3: 5x5 for Deads, BTN Military, Pullups
Day 4: Off
Day 5: Plyos, then 4x5 and 1x3 for Squats, Bench, Cleans. Also Dips and BB Curls
Day 6: Sprints (3x15, 3x25, 3x40) and/or Basketball
Day 7: Off
Anyway, I am a little confused on how to implement plyos into my routine. I will stick to a strength routine for weights because squat strength will obviously improve the vertical, but when am I supposed to do everything?
Is it better to do heavy squats before or after plyos, or should I just do them on a separate day?
As far as my strength routine goes, the only thing I care about are Bench, Military, Deads, Squats, Dips, Pullups, and maybe some explosive hang cleans. Just not sure how to set up the days. I feel like doing squats on the same day as plyos would be too much, but then they also say to take a day or 2 off from everything after doing plyo work. It seems like it is really hard to focus on both. But I know there is a way to combine both!
This is what I have come up with. Please critique and give me your opinions, as I have no experience with actually doing a routine like this. I am going to do the 5x5 routine for my weight lifting.
Day 1: Plyos, then 5x5 for Squats, Bench, Cleans
Day 2: Off
Day 3: 5x5 for Deads, BTN Military, Pullups
Day 4: Off
Day 5: Plyos, then 4x5 and 1x3 for Squats, Bench, Cleans. Also Dips and BB Curls
Day 6: Sprints (3x15, 3x25, 3x40) and/or Basketball
Day 7: Off
