Did you see Ben Wallace’s monster block on Randy Foye? How about his huge block on Shaq in the 2005 NBA Playoffs?
If there is one thing Big Ben is good at besides rebounding, its 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 out. So I decided to play defense and rebound.”- 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 years old by now, so his numbers are declining if not in a 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 ft 7 in and not 6 ft 9 in (listed at)?
So what did he do to reach such an impressive vertical? Let’s take a look at his workout:
Monday & Thursday (chest, arms, abs):
Bench Press: 8 sets, 8 reps
Tricep pressdown: 6 sets, 12 reps
DB lying tri extension: 6 sets, 12 reps
DB Flye: 6 sets, 10 reps
BB curl: 6 sets, 12 reps
Db curl: 6 sets, 12 reps
Tuesday & Friday (legs, shoulders, back):
leg extension: 5 sets, 20 reps
leg press: 5 sets, 20 reps
leg curl: 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
DB shoulder press: 6 sets,10 reps
bent-over row: 6 sets, 10 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 Big 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:
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. Squats – 3 sets x 10
2. Calf Raises – 3 sets x 10
3. Leg Presses – 3 sets x 10
4. Leg Extensions – 2 sets x 20
5. Lunges – 3 sets x 10
In addition you can try these jump exercises (also 2 times a week, i.e. Tuesdays and Fridays):
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 (for example why often what you don’t do is more important then what you do) please take a look at this page I strongly recommend: http://www.howtodunk.org