From: cs161feu@sdcc10.ucsd.edu (Anthony Minkoff)
Newsgroups: rec.sport.basketball.pro
Subject: How to improve your vertical leap
Keywords: guaranteed, chuckle
Date: 21 Nov 92 03:10:36 GMT
Organization: University of California, San Diego

On page 21 of TSN's Pro Basketball Yearbook is an advertisement by
Performance Consultants for a "guaranteed" "workout system that
improves your [vertical] jump by at least 12 inches."

Of course, I was skeptical, to say the least (12 inches?!), but,
hey, I was curious, and I figured my curiosity was worth $4.00, a
stamp, and an envelope, so I ordered it.

What I received (in addition to several advertisements, of course)
was the chart reproduced below.

I'm probably committing copyright infringement by posting it here,
but what the heck.  I feel justified in doing so because they don't
desribe the proper techniques for the exercises.  So here it is, and
I hope the net can explain to me:

1) What are the proper techniques for the stretches and exercises?

2) How will pushups help increase my vertical?

3) What are "Speed Sprints"?

4) Given that this is a five-day-a-week program, why does it give
weekends off?  Wouldn't it make more sense to seperate the two days
off by several days (e.g., Sunday and Wednesday)?

5) Is this a good program?


Okay, here's the chart:


       Week  1                                 Week  2

 M T W T F                               M T W T F
+-+-+-+-+-+                             +-+-+-+-+-+
|_|_|_|_|_| STRETCHING:                 |_|_|_|_|_| STRETCHING:
|_|_|_|_|_| Hamstring 4 minutes         |_|_|_|_|_| Hamstring 4 minutes
|_|_|_|_|_| Shoulder 4 minutes          |_|_|_|_|_| Shoulder 4 minutes
|_|_|_|_|_| Back 4 minutes              |_|_|_|_|_| Back 4 minutes
|_|_|_|_|_| Neck 4 minutes              |_|_|_|_|_| Neck 4 minutes
|_|_|_|_|_| Calf 4 minutes              |_|_|_|_|_| Calf 4 minutes
|_|_|_|_|_| EXERCISE:                   |_|_|_|_|_| EXERCISE:
|_|_|_|_|_| Pushups 3 sets of 10        |_|_|_|_|_| Pushups 3 sets of 15
|_|_|_|_|_| Situps 3 sets of 10         |_|_|_|_|_| Situps 3 sets of 15
|_|_|_|_|_| High Jump 3 sets of 10      |_|_|_|_|_| High Jump 3 sets of 15
|_|_|_|_|_| Pullups 3 sets of 5         |_|_|_|_|_| Pullups 3 sets of 5
|_|_|_|_|_| SPEED SPRINTS:              |_|_|_|_|_| SPEED SPRINTS:
|_|_|_|_|_| Sprints 3 sets              |_|_|_|_|_| Sprints 4 sets



       Week  3                                 Week  4

 M T W T F                               M T W T F
+-+-+-+-+-+                             +-+-+-+-+-+
|_|_|_|_|_| STRETCHING:                 |_|_|_|_|_| STRETCHING:
|_|_|_|_|_| Hamstring 4 minutes         |_|_|_|_|_| Hamstring 4 minutes
|_|_|_|_|_| Shoulder 4 minutes          |_|_|_|_|_| Shoulder 4 minutes
|_|_|_|_|_| Back 4 minutes              |_|_|_|_|_| Back 4 minutes
|_|_|_|_|_| Neck 4 minutes              |_|_|_|_|_| Neck 4 minutes
|_|_|_|_|_| Calf 4 minutes              |_|_|_|_|_| Calf 4 minutes
|_|_|_|_|_| EXERCISE:                   |_|_|_|_|_| EXERCISE:
|_|_|_|_|_| Pushups 3 sets of 20        |_|_|_|_|_| Pushups 3 sets of 25
|_|_|_|_|_| Situps 3 sets of 20         |_|_|_|_|_| Situps 3 sets of 25
|_|_|_|_|_| High Jump 3 sets of 20      |_|_|_|_|_| High Jump 3 sets of 25
|_|_|_|_|_| Pullups 3 sets of 6         |_|_|_|_|_| Pullups 3 sets of 6
|_|_|_|_|_| SPEED SPRINTS:              |_|_|_|_|_| SPEED SPRINTS:
|_|_|_|_|_| Sprints 5 sets              |_|_|_|_|_| Sprints 6 sets



       Week  5                                 Week  6

 M T W T F                               M T W T F
+-+-+-+-+-+                             +-+-+-+-+-+
|_|_|_|_|_| STRETCHING:                 |_|_|_|_|_| STRETCHING:
|_|_|_|_|_| Hamstring 4 minutes         |_|_|_|_|_| Hamstring 4 minutes
|_|_|_|_|_| Shoulder 4 minutes          |_|_|_|_|_| Shoulder 4 minutes
|_|_|_|_|_| Back 4 minutes              |_|_|_|_|_| Back 4 minutes
|_|_|_|_|_| Neck 4 minutes              |_|_|_|_|_| Neck 4 minutes
|_|_|_|_|_| Calf 4 minutes              |_|_|_|_|_| Calf 4 minutes
|_|_|_|_|_| EXERCISE:                   |_|_|_|_|_| EXERCISE:
|_|_|_|_|_| Pushups 3 sets of 25        |_|_|_|_|_| Pushups 3 sets of 30
|_|_|_|_|_| Situps 3 sets of 25         |_|_|_|_|_| Situps 3 sets of 30
|_|_|_|_|_| High Jump 3 sets of 25      |_|_|_|_|_| High Jump 3 sets of 30
|_|_|_|_|_| Pullups 3 sets of 7         |_|_|_|_|_| Pullups 3 sets of 7
|_|_|_|_|_| SPEED SPRINTS:              |_|_|_|_|_| SPEED SPRINTS:
|_|_|_|_|_| Sprints 7 sets              |_|_|_|_|_| Sprints 7 sets



       Week  7                                 Week  8

 M T W T F                               M T W T F
+-+-+-+-+-+                             +-+-+-+-+-+
|_|_|_|_|_| STRETCHING:                 |_|_|_|_|_| STRETCHING:
|_|_|_|_|_| Hamstring 4 minutes         |_|_|_|_|_| Hamstring 4 minutes
|_|_|_|_|_| Shoulder 4 minutes          |_|_|_|_|_| Shoulder 4 minutes
|_|_|_|_|_| Back 4 minutes              |_|_|_|_|_| Back 4 minutes
|_|_|_|_|_| Neck 4 minutes              |_|_|_|_|_| Neck 4 minutes
|_|_|_|_|_| Calf 4 minutes              |_|_|_|_|_| Calf 4 minutes
|_|_|_|_|_| EXERCISE:                   |_|_|_|_|_| EXERCISE:
|_|_|_|_|_| Pushups 4 sets of 30        |_|_|_|_|_| Pushups 4 sets of 30
|_|_|_|_|_| Situps 4 sets of 30         |_|_|_|_|_| Situps 4 sets of 30
|_|_|_|_|_| High Jump 4 sets of 30      |_|_|_|_|_| High Jump 4 sets of 30
|_|_|_|_|_| Pullups 4 sets of 7         |_|_|_|_|_| Pullups 4 sets of 7
|_|_|_|_|_| SPEED SPRINTS:              |_|_|_|_|_| SPEED SPRINTS:
|_|_|_|_|_| Sprints 8 sets              |_|_|_|_|_| Sprints 8 sets



       Week  9                                 Week 10

 M T W T F                               M T W T F
+-+-+-+-+-+                             +-+-+-+-+-+
|_|_|_|_|_| STRETCHING:                 |_|_|_|_|_| STRETCHING:
|_|_|_|_|_| Hamstring 4 minutes         |_|_|_|_|_| Hamstring 4 minutes
|_|_|_|_|_| Shoulder 4 minutes          |_|_|_|_|_| Shoulder 4 minutes
|_|_|_|_|_| Back 4 minutes              |_|_|_|_|_| Back 4 minutes
|_|_|_|_|_| Neck 4 minutes              |_|_|_|_|_| Neck 4 minutes
|_|_|_|_|_| Calf 4 minutes              |_|_|_|_|_| Calf 4 minutes
|_|_|_|_|_| EXERCISE:                   |_|_|_|_|_| EXERCISE:
|_|_|_|_|_| Pushups 4 sets of 30        |_|_|_|_|_| Pushups 4 sets of 30
|_|_|_|_|_| Situps 4 sets of 30         |_|_|_|_|_| Situps 4 sets of 30
|_|_|_|_|_| High Jump 4 sets of 30      |_|_|_|_|_| High Jump 4 sets of 30
|_|_|_|_|_| Pullups 4 sets of 8         |_|_|_|_|_| Pullups 4 sets of 8
|_|_|_|_|_| SPEED SPRINTS:              |_|_|_|_|_| SPEED SPRINTS:
|_|_|_|_|_| Sprints 9 sets              |_|_|_|_|_| Sprints 9 sets



                    GOALS + HARD WORK = SUCCESS
Newsgroups: rec.sport.basketball.pro