First off here is info about myself.
30 years old
6 foot tall exactly without shoes. Well maybe half a centimeter under six foot.
reach- 7 foot 8 inch
weight training since I was 13. My vertical peaked when I was about 20 and at that time it was roughly 35 in. In the last 5 years I have really neglected my legs and core. I mainly worked on my upper body and it does look good, but I feal that I have lost a lot of athleticism and agility. I didn't totally quit working out my lower body I just didn't put any intensity into those workouts. Also if I missed a leg day it was no big deal. Sometimes I even used my leg day as an extra rest day. Anyway, as of right now I believe my vertical is 29 inches. The method I'm using to check my vertical is: reach minus height touched. My reach is 92 inches and a basketball hoop is 120 inches. So if my fingertips touch the rim exactly that would be 120-92=28 inches. Right now my standing vertical is one inch over the rim. That makes it 29 inches. If anyone knows a better more accurate way please let me know.
I plan on making this a life long commitment. In other words it's going to be a long process. For right now improved flexibility is a must. After a month of working on flexibility I can put my hands under my feet when I stretch. However it still takes many warmup sets and even some cardio before I can do that. As for my leap I would like to add 6 inches in the next 6 months. That would put me back up to a 35 inch vertical.
stretching everyday and 5-10 min cardio warm up
Mondays- Squats 4 sets one warmup three heavy (12,10,10,10)
Leg press 3 sets heavy as I can for 8-10 reps
Leg curls 3-4 sets heavy 10-12 reps
Leg extensions 3 sets heavy 10-12 reps
Calf raises 3 sets heavy 10-15 reps
Tuesdays- Chest and ab workout
Wednesdays- More cardio than usual.
Plyometric type exercices. Touch jumps. Tuck jumps. Rim touches. All explosively for about 30 minutes. I would really like to start doing box jumps also.
Thursdays- Back day and the guns!
Friday- A lite version of Monday
Start with touch jumps
Leg press heavy 3-5 sets
Leg curls heavy 3-5 sets
End with touch jumps and shoot some hoops
This is basically what I've been doing this last month.