Did you see Ben Wallace’s monster block on Randy Foye? What about his big block on Shaq in the 2005 NBA Playoffs?
If there’s one thing Big Ben is good at besides rebounding, it’s shot blocking.
“I wanted to pass like Magic, jump like Mike, shoot like Bird and cover the ball like Zeke. But none of it worked. So I decided to play defense and rebound.” -Ben Wallace
In his prime, the center/forward averaged 15+ rebounds and 3 blocks in 39 minutes per game (2002-03)!
Ok, the guy is already 33 so his numbers are declining if not in 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 6’7″ and not 6’9″ (listed in)?
So what did he do to achieve such an impressive vertical? Let’s take a look at his training:
Monday and Thursday (chest, arms, abs):
Bench press: 8 sets, 8 reps
Triceps Press: 6 sets, 12 reps
DB Lying Triceps Extension: 6 sets, 12 reps
DB Flye: 6 sets, 10 reps
BB Curl: 6 sets, 12 reps
Db Curl: 6 sets, 12 reps
Tuesday and Friday (legs, shoulders, back):
leg extension: 5 series, 20 repetitions
leg press: 5 sets, 20 reps
leg curls: 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
Incline Row: 6 sets, 10 reps
As you can see, it’s a lot of work to maintain such a dominant body. Now you don’t have to copy the Big Ben workout if you just want to improve your vertical jump. Actually, the combination of weight training and jumping may be the most effective of all:
You can try these exercises with weights 2 times a week (ie Monday and Thursday, but only if
you play basketball regularly and your legs are already relatively strong):
1. Squats – 3 sets x 10
2. Calf Raises – 3 sets x 10
3. Leg Press – 3 sets x 10
4. Leg Extensions – 2 sets x 20
5. Lunges – 3 sets x 10
In addition you can try these jumping exercises (also 2 times a week, that is, Tuesday and Friday):
1. Squat jumps – 2 sets x 75
2. Chair jumps – 2 series x 30
3. Depth jumps – 2 series x 15
4. Box jumps – 2 series x 20
For more exercises and crucial things to know about the vertical jump (like why what you don’t do is often more important than what you do), check out this page I highly recommend: http://www. howtodunk.org
