For some stupid reason (OK, it was alcohol), I bet some friends of mine that I would be able to dunk a basketball by June 20, 2010. I felt pretty confident on this bet because last time I tried, I was able to just touch the rim on a regulation 10 foot goal without any doing any specific vertical jump training at all.
Problem is, last time I actually tried was 4 years ago and age is starting to rear its ugly head. I found out this week that my vertical jump is now a paltry 22".
I already exercise on a daily basis, but now I want to focus this time on increasing my vertical jump to the point that I can dunk. I have a 92" reach, so I need to get to minimum 33-34" vertical to dunk (I can palm the ball). That is a 12"+ difference, which is a huge difference, but is within reach of a dilligent, all-in effort.
I have just finished reading the Vertical Jump Bible, which seems to be one of the best, if not the best collection of knowledge on the vertical jump out there. Now I am ready to apply it.
Does anyone want to join me? I have found in the past that the best weapon in any workout program is a sadistic spotter. It also creates accountability and someone who provides encouraging support. Basically I will be that for you and you be that for me.
For weight training, I go to the ShiDa gym. One of the key things is to increase squat load and deadlift load significantly (ideally squat 2-3x body-weight which for me = 400-600lbs), so there will be weight room time. I would rather not waste money on another gym membership just for this, so if you have access to that gym, that would be ideal, but obv that might not work out, so I have some flexibility. The rest of the exercises, which are primarily plyometric, can be performed pretty much anywhere.