In case you
didn’t know – Chris Paul, the 5’11’’ point guard of the New Orleans Hornets has
a 38-inch vertical! But maybe you did, maybe you also have seen his monster
dunk over the 6’11’’ center Dwight Howard. In case you didn’t, simply look it
up on youtube. For those who ask themselves how Paul improved his vertical that
much – cause he isn’t a “natural jumper" like so many - simply take a look at
his summer weight program – but don’t forget that this workout is
designed for a professional basketball player and you should consult your
physician first.
“I had to
work real hard on my vertical. Its important to work on your whole body, not
only the legs." – Chris Paul
The 4
days a week, one hour a day workout consists of:
Lat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Tricep
Press: 3 sets, 10 reps, 80
lbs.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row:
3 sets, 10 reps, 120 lbs.
Bent Fly: 3 sets, 10 reps, 40 lbs.
Curls: 3
sets, 10 reps, 20 lbs.
Leg Curl: 3 sets, 10 reps, 100 lbs.
Hack Squat:
3 sets, 10 reps, 300 lbs.
Calf
Raises: 3 sets, 10 reps, 100
lbs.
Bench
Press: 3 sets, 10 reps, 130
lbs.
Use less
weight and more repetitions to avoid getting too bulky. If you want to get
“bigger", then go on heavier weights, lower reps.
Here is one
example for the vertical leap exercises, its called “plate
squats".
Starting
Position: Stand with feet shoulder-width apart, knees slightly bent, hips back.
Hold a weight plate with both hands at chest level, elbows bent.
Movement:
Lower yourself until knees and hips are fully bent.
Be certain
to keep the knees directly over the toes. Extend knees and hips until legs are
straight. Return and repeat. Also, be sure to keep your head forward, back
straight and feet flat on the floor, do not raise your heels. As you extend up,
think of driving your heels into the floor.
For the
rest of the exercises please visit:
www.howtodunk.org
