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Plyometrics

Michael.S.
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Plyometrics

Any of you guys do it? Apparently it is one of the best workouts out there, for any sport...I have been researching it all day and will probably start a routine tomorrow...anyways, any thing to say?


tli232
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Good Luck
My friends have tried it and they say it's real tough if you do it properly and go ALL OUT like you're supposed to
OrangeJuiceJones
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Google "Air Alert 3" or

Google "Air Alert 3" or "Vertical Jump Bible." They're the two best programs for increasing your vertical leap and explosiveness. And remember: Always, ALWAYS stretch before and after every workout. And don't do plyometrics on concrete.

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@OrangeJuiceJones. Are you

@OrangeJuiceJones. Are you still on the Air-Alert? What week are you on?

Michael.S.
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theverticalproject.com is

theverticalproject.com is BYFAR, BYFAR the best...BUT i cannot do it because it requires me to download something, which I cant...It involves plyo exercises and it is LEGIT

OrangeJuiceJones
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Tezo

I really fell behind with Air Alert. I was on Week 4 when the basketball court at my gym was closed for two weeks due to water leakage and repairs. It finally reopened, so I guess I'm just gonna continue from where I left off.

Michael.S.
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OJJ,quit that.... get on to

OJJ,quit that....

get on to the site i posted and start that asap...let me know how it goes for you

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Tezo, OJJ, or Mikenike. What

Tezo, OJJ, or Mikenike. What is the best workout for conditioning. I want to be a much better ball player where I can play for my school's club team, and I don't think my game is that bad, but my conditioning hinders me from being anything. So what would you suggest. I am not in great shape so it has to start out easy and then go from there.

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@OrangeJuiceJones. Man, you

@OrangeJuiceJones. Man, you should've done it in your bedroom! I used to do mine at home... Bedroom, living room, hallway.. Lol. I'm a believer in that Air Alert. It had me dunking my freshman year. I was only 5' 10" and before that, I was only smacking glass. I did it for about 8-9 weeks faithfully... Followed it by the book.

@knicksfan7. You need to run. Get on the treadmill, run outside or just do sprints. That'll get your conditioning right. If you run on a treadmill, put the incline up... Make it like you're running up a hill. That does it for me.

Michael.S.
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knicksfan...sprinting simple

knicksfan...sprinting

simple as that

knicksfan7
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Thanks. How long should I

Thanks. How long should I run on the tredmill at what speed and at what incline. I am fortunate to have a tredmill in my basement at home, so once I finish with classes I will be at home daily and can do that.

OrangeJuiceJones
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knicksfan7

Start jogging lightly for a set amount of time. Jog for as long as you can, then add a little onto it week by week. If that doesn't float your boat, then I would highly recommend High Intensity Interval Training instead. There are literally hundreds of different ways to do it, but the simplest method would be to walk for 60 seconds, then run as fast as you can for 20 seconds, then walk for 60, run for 20, and so on and so forth. After each week, take a little bit of time off your resting interval and add it onto your running interval.

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"...would be to walk for 60

"...would be to walk for 60 seconds, then run as fast as you can for 20 seconds, then walk for 60, run for 20, and so on and so forth."

That works. I do that. You burn way more fat that way, instead of just running at the same speed for like 30 minutes.

OrangeJuiceJones
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I think that the best thing

I think that the best thing about interval training is that it doesn't take a lot of time (for me at least) to complete. I lost 60 pounds doing interval training with a jump rope, and my workouts never took longer than 30 minutes. If you're trying to lose weight, always remember this formula:

15% Diet

5% Exercise

40% Motivation

40% Dedication

knicksfan7
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OJJ, 60 pounds!?!?!?! What

OJJ, 60 pounds!?!?!?! What did you weigh and how tall are you. I know we're the same age, but to lose 60 pounds at our age is ridiculous. Great Job though.

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Fixed ///////////////////////

Fixed
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
5% Exercise
95% looking at nude pictures of John Bryant to motivate you to lose weight (and the torture will definitely take off some weight too).

IndianaBasketball
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If you want to lose weight

If you want to lose weight all you have to do is run and watch what you eat. Cut out beef and pork.. Fried foods, etc. Eat baked or grilled. Chicken (skinless), turkey or fish. Cut out the oatmeal cream pies and other goodies that you find in the middle section of Wal-Mart. Snack on fruits instead. Spread your meals out... Eat like 4 or 5 SMALL meals per day to keep your metabolism burning.

Make sure you get your vegetables just like mommy used to tell you too.

knicksfan7
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Yeah, vegetables, if only my

Yeah, vegetables, if only my mom wasn't at work when I was growing up, and no my mother is not a prostitute get your minds out of the gutter NOW.

OrangeJuiceJones
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I was 5'8, 250 when I

I was 5'8, 250 when I graduate from high school, and I wasn't happy at all. A couple of weeks later, I was looking in the mirror after I took a shower, and I was like, "Wow......... I have boobies." So I hopped on the computer, did some research and found out about H.I.I.T. I bought a jump rope the next day, and I just did some H.I.I.T with it for five days a week.

The pounds really started to fly off once I stopped drinking soda. The sugar in soda can put some serious pressure on your joints and slow down your metabolism, so it's essential that you stay away from sugary soft drinks while you're trying to lose weight. I know that Gatorade is really popular, but someone who's trying to lose weight should only drink it after, or in the middle of, a very intense and long workout (i.e. basketball drills for 90+ minutes).

And why did you say "At our age?" We're not old by any stretch of the imagination. If we were 40+, I could see your point.

McWinning
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Yeah i make sure i dont

Yeah i make sure i dont drink &$#%#&@! &$#%#&@! soda. how bad is vitamin water on a scale of 1 to 10?

knicksfan7
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I know we're not old, but

I know we're not old, but still it's good you lost that weight now cause if you never did it would have been a lot tougher as you got older.

Yeah, I went on a no fried food, no soda type of diet. I lost a couple pounds, but with classes and what not on top of that observation (going to schools to observe classes), I struggled to find time to play ball, also my school's rec center is being renovated, so there is nowhere to play.

OJJ, are you jacked up now, or just like a solid dude???

I am 5'8" and ummm like 190-195, maybe 200, but I doubt it. I would like to weigh 170ish.

McWinning
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Damn, we gotta stop talking

Damn, we gotta stop talking like chicks about losing weight. Whats your favorite brand of beer?

knicksfan7
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Fine birdzilla, I like

Fine birdzilla, I like corona's when I get the chance, but I don't drink too much.

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Vitamin Water........ I'm

Vitamin Water........ I'm not too familiar with it, but most of those health drinks aren't really as healthy as advertised. Stick to these three drinks if you want to be 100% safe:

Water (plenty of it)

Orange Juice (one 8 oz. glass a day)

Milk (2%, one 8 oz. glass a day)

knicksfan7
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Vitamin Water is basically

Vitamin Water is basically the same thing as Gatorade different flavors. Same thing in calories.

McWinning
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Im not a big fan of Orange

Im not a big fan of Orange juice, i like Milk and Watyer kindve, Is grape juice good?

@knicksfan7 you dont like the big name brand like Miller, and Bud?

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Seeing as how I completely

Seeing as how I completely ignored strength training while I was losing weight, I'm now an average 6'1, 190 lbs. I'm trying to get cut, but it's taking some serious attention to my diet, which is hard because I'm never home.

knicksfan7
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Miller's decent. Main reason

Miller's decent. Main reason why I don't drink much is the people I live with don't drink much, and it's not a big deal to me. The person I live with who drinks the most is in ROTC, so he has to be up early and can't drink during the week, and not much during the weekends either.

Michael.S.
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Come on birdzilla your like

Come on birdzilla your like 14 and your talking bout beer?

Not to be a dik but does anyone have anything else to say about the actual topic?

knicksfan7
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OJJ, what do you mean an

OJJ, what do you mean an average 6'1" 190?? Yeah, I know what you mean by never being home, well I dorm, but still school food is mostly fried stuff so it's hard to have a diet.

McWinning
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Im interested doing

Im interested doing plyometrics but i haven't researched it yet. im not a big fan of weight lifting.

Yeah im mainly just scouting out what the best beer is.

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Yea... It's important to get

Yea... It's important to get some strength training in. At least do push ups, dips or pull ups. You can get ripped on those alone. That's basically all P90X is... Pushups and pull-ups until you can't take them anymore.

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You can drink chocolate

You can drink chocolate milk, as long as you don't overdo it on the chocolate.

Seeing as how you apparently like flavor in your drinks, I'd recommend low-calorie health drinks, like the 10-calorie ones.

Also, try to get your carbohydrates down, both simple and complex. Carbs are the first source of energy that the body burns during exercise, along with calories, which are burned during all points of exercise. Your body needs carbs, but probably not as many as you're currently taking. After your body goes through its carb reserve, it dips into the fat reserve, burning your man boobies and bingo arms.

knicksfan7
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Yeah, I don't care to get

Yeah, I don't care to get ripped, I just want to be more so in well conditioned and 15-20 pounds lighter, and then I'll be ready to play some ball.

OrangeJuiceJones
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I mean I don't have much

I mean I don't have much muscle, nor do I have much fat. I'm not defined at all.

knicksfan7
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Oh okay, b/c the way I read

Oh okay, b/c the way I read it as that you were 6'1" 190.

llperez
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im trying to get in better

im trying to get in better shape too. Its hard because i cant run or jump so i swim, lift weights and other things on a regular basis. but I used to play ball all the time and work in construction so i had no problem eating whatever i wanted and drinking beer. Now i have to bust my tail. Working out is fun though and makes you happy, so i dont mind going to the gym.

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Why can't you run or jump?

Why can't you run or jump?

McWinning
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I dont have much of anything

I dont have much of anything fat, or muscle so im not really desperate for that kind of training im more interested in gaining my Vertical, and speed, and a little strength im a point guard so thats not key to me.

llperez
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tezo, in july of 2007 i

tezo, in july of 2007 i broke my ankle really bad and actually popped it out of joint and everything. They had to do a pretty serious surgery and put a steel joint in my foot. I walk around fine and dont have any pain or anything, but it doesnt move or take impact like a normal ankle and probably never will again althogh it is getting better. A year ago it took 10 minutes to get out of bed some days but now i can do really light jogging.

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I am really sorry to hear

I am really sorry to hear that llperez.

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it's all good. It's not like

it's all good. It's not like im a cripple i just cant play ball anymore. And i have to hope no one ever chases me for any reasons, lol.

McWinning
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That sounds painful. Its

That sounds painful. Its weird me and my two older brother have played football, and basketball forever ( i started playing organized basketball in first grade, and football in fifth) and my brothers started at around the same time and out of all of us. the only time one of us has missed a game for health reasons is when my brother got an ear infection from swimming. lol its crazy how healthy weve been.

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hey mikenike, plyometrics

hey mikenike, plyometrics are the way to go, also if you have access to a weight room I'd reccomend hang cleans and snatch lifts, they really help out your explosive power without putting as much strain on your knees like squats. Box hops are great too, I know your a little skeptical about my ability to dunk at 27, but I'm a former high jumper and did all those workouts for track in high school, plyometrics are the real deal.

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llperez

Watch out out John Bryant is lurking................. he wants to eat you.

knicksfan7
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I had a feeling a John

I had a feeling a John Bryant joke was coming on.

Michael.S.
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Cool, joewolf... Why would

Cool, joewolf...

Why would you think i doubt you? I believe you, lol.

One question, which plyo workouts are the hardest and work the muscles the most? for explosion?

llperez
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I went from playing like

I went from playing like kirk hinrich to playing like john bryant.

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I dont know, lol, I'll post

I dont know, lol, I'll post my birthday dunk in June

I got a lot of results from box hops. If you have access to multiple boxes line them up in a row and do reps, but if you only have one or something that is sturdy for you to jump on, i'd do multiple reps jumping on and off them, just be careful when you get fatigued, they hurt to bang your shins on,lol. That paired with some stairs or short sprints should really work your fast twitch muscle fibers.

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mikenike

Leap ups are definitely the hardest. They buuuuuurrrrrnnnnnnn, but they're also the best workout for jumping because they work on the most important muscles.

Michael.S.
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Ok, thanks

these look like they would help, ever tried these?

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