Make your own free website on Tripod.com

HOUSE OF MERCY

Home
Intro:
About Me
Personal/Private Training
College facts: Its tru its tru
College Journal
TIPS PAGE
Basics (Big Fundamentals)
Preperation and Fear
Ouch My ACL!!!
Printable Workouts Godsgift2thegame@aol.com
Product Review
2009 NBA Draft:
WHERE ARE THEY NOW?
Female Jumpers "they got next"
"They got next" Pt.2
Fitness Programs for ALL AGES
How To Build Muscle Without Weights
Olympic Lifts and Your hops
WORKOUT SUPPLEMENTS
How To pull off a....(part 1)
How to pull off a.....(part 2)
Dunkers Hall of Fame
10 Ten dunkers in the NBA NOW
Memorable Dunks
Getting Recruited
Stretching
SHAKEDOWN 101 a.k.a Ball Handling
How to handle the rock........
Shooting Program and Dunking Program
Dunk pics and videos
Kicks for the courts:
Comment Page
Full-Body Program
Exercise Descriptions
OTHER GREAT FITNESS SITES
Gimme a Holla
Special Thanx

Full-Body Program

MESSAGE BOARD

dunkct.jpg

U want hopz? We got hopz!

IVTP-Interval Vert Training Program
-If an athletes goal is to maximize a muscles strength or power, then the work interval should be close to the 30 second mark. If he is looking for endurance, then the work should be about 1 minute. The good thing about interval training is it helps if you check your heart rate because if its the same as the #'s I have here then your working at your max all the time.

Exercise Heart rate Reps Time
1.Warm-up & stretch
2.Squats & Toe raises at top 150 20 4-5
3.Rest 120 1
4.Repeat 2& 3 twice 1-3
5.Bench Press 150 20
6.Rest 120 1
7.Repeat 5 & 6 twice 1-3
8.Crunchers 150 20
9.Rest 120 1
10.Repeat 8 & 9 twice 1-3
11.Dumbell Presses 150 20
12.Rest 120 1
13.Repeat 11 & 12 twice 1-3
14.Bicep Curls 150 20
15.Rest 120 1
16.Repeat 14 & 15 twice 1-3
17.Hamstring curls 150 20
18.Rest 120 1
19.Repeat 17 & 18 twice 1-3
Done

You may have noticed that this has alot of exercises that don't involve legs and that is because this is not only a vert program but also a overall program perfect for centers and forwards

Overall Tips:
It will take time for your body to adjust to these new exercises, and even more time to see results. Go slowly and work your way up. It's the safest way to guarantee results.
Some companies offer "strength shoes," which build up your calves, thereby increasing your jumping ability.

A sunrise; Actual size=300 pixels wide

A weight site