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8-10 reps

  • Listed: November 2, 2014 11:46 pm
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DB Flye: 6 sets, 10 reps

In addition you can try these jump exercises (also 2 times a week, i.e. Tuesdays and Fridays):

5. Lunges – 3 sets x 10

3. Leg Presses – three sets x 10

Tricep pressdown: 6 sets, 12 reps

DB shoulder press: 6 sets,10 reps

Ok, the guy is 33 years old by now, so his numbers are declining if not in a cost-free fall. But did you realize that the four-time Defensive Player in the Year when had a 39-inch vertical? Or that his actual height is 6 ft 7 in and not 6 ft 9 in (listed at)?

Monday & Thursday (chest, arms, abs):

leg curl: 5 sets, 20 reps

As you can see it’s a lot of work just to maintain such a dominant body. Now you don’t have to copy Large Ben’s workout if you only want to improve your vertical jump. Actually, the combination of weight and jump training may be the most effective ever:

lat pull down: 6 sets,Nike Free 4.0 V2 Mens Black Red Running Shoes, 8-10 reps

4. Leg Extensions – 2 sets x 20

In his prime, the center/ forward averaged more than 15 rebounds and three blocks in 39 minutes per game (2002-03)!

Tuesday & Friday (legs,http://www.febapelcouture.com/blog/Nike-Free-5.0-%2b-Mens-Running-Shoes-Black-Gray.html, shoulders, back):

Db curl: 6 sets, 12 reps

3. Depth Jumps – 2 sets x 15

Did you see Ben Wallace’s monster block on Randy Foye? How about his large block on Shaq within the 2005 NBA Playoffs?

Bench Press: 8 sets,http://www.febapelcouture.com/blog/Nike-Free-Run-Mens-Gray-Red-Running-Shoes.html, 8 reps

leg press: 5 sets, 20 reps

bent-over row: 6 sets, 10 reps

Machine shoulder press: 6 sets, 10 reps

If there is one thing Massive Ben is excellent at besides rebounding, its shot blocking.

DB lying tri extension: 6 sets, 12 reps

For more exercises and crucial things to know about vertical jump (for example why often what you don’t do is far more important then what you do) please take a look at this page I strongly recommend: http://www,http://www.febapelcouture.com/blog/tiffany-blue-nikes-running-shoes.html.howtodunk,tiffany blue nike shoes with rhinestones.org

leg extension: 5 sets, 20 reps

2. Calf Raises – 3 sets x 10

You can try these weight exercises 2 times a week (i.e. Mondays and Thursdays, but only if you do play basketball on a regular and your legs are already relatively strong):

1. Squat Jumps – 2 sets x 75

4. Box Jumps – 2 sets x 20

1. Squats – three sets x 10

BB curl: 6 sets, 12 reps

“I wanted to pass like Magic, jump like Mike, shoot like Bird, and cover the ball like Zeke. But none of that worked out. So I decided to play defense and rebound.”- Ben Wallace

calf raises: 5 sets, 20 reps

2. Chair Jumps – 2 sets x 30

So what did he do to reach such an impressive vertical? Let’s take a appear at his workout:

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when it wares down severe discomfort happens.

Leg Press

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  • Listed by: ttpm4556
  • Member Since: October 9, 2014

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