Did you see Ben Wallace’s monster block in Randy Foye? How about your massive block on Shaq in the 2005 NBA Playoffs?
If there’s one thing Big Ben is good at besides rebounding, it’s shot blocking.
“I wanted to pass like Magic, jump like Mike, shoot like Bird and cover the ball like Zeke. But none of that worked. So I decided to play defense and bounce.” Ben wallace
In his prime, the center / forward averaged more than 15 rebounds and 3 blocks in 39 minutes per game (2002-03).
Ok, the guy is 33 now, so his numbers are dwindling if not in free fall.
But did you know that the four-time Defensive Player of the Year once had a 39-inch vertical? Or that his actual height is 6 feet 7 inches and not 6 feet 9 inches (indicated in)?
So what did you do to achieve such an impressive vertical? Let’s take a look at his training:
Monday and Thursday (chest, arms, abs):
Bench press: 8 sets, 8 reps
Triceps Pressdown: 6 sets, 12 reps
Tri-Lying Extension DB: 6 sets, 12 reps
DB Flye: 6 sets, 10 reps
BB curl: 6 sets, 12 reps
Db curl: 6 sets, 12 reps
Tuesday and Friday (legs, shoulders, back):
leg extension: 5 sets, 20 reps
leg press: 5 sets, 20 reps
Leg curls: 5 sets, 20 reps
calf raises: 5 sets, 20 reps
lat pull down: 6 sets, 8-10 reps
Machine shoulder press: 6 sets, 10 reps
Shoulder press with DB: 6 sets, 10 reps
Squat Row: 6 sets, 10 reps
As you can see, it is a lot of work to maintain such a dominant body. Now you don’t have to copy Big Ben’s training if you just want to improve your vertical jump. In fact, the combination of weight training and jumping may be the most effective yet:
You can try these exercises with weights 2 times a week (i.e. Monday and Thursday, but only if
you play basketball regularly and your legs are already relatively strong):
1. Squats – 3 sets x 10
2. Calf Raise – 3 sets x 10
3. Leg presses – 3 sets x 10
4. Leg extensions: 2 sets x 20
5. Lunges – 3 sets x 10
Also, you can try these jumping exercises (also twice a week, that is, Tuesday and Friday):
1. Squat jumps – 2 sets x 75
2. Chair jumps – 2 sets x 30
3. Depth jumps: 2 sets x 15
4. Box Jumps – 2 sets x 20
For more exercises and crucial things to know about vertical jump (e.g. why often what you don’t do is more important than what you do), take a look at this page that I highly recommend: http: // www .howtodunk.org
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