About 6 weeks ago I was jumping really well. Got some great dunks. And pretty much guaranteed in writing here on my blog that I was going to dunk 2 hands before the end of the year. I'm sorry to say that didn't happen. Not completely sure why. Could have been fatigue. Could have been overtraining. Could have been that I gained nearly 10 lbs during the holidays.
At any rate, I'm not giving up. I started training again the first week of the year and am now 3 weeks into another 12 week phase. I'm taking creatine again and am rededicating myself to eating healthy so I can get leaner. I'm right around 180 lbs which would be fine if my bodyfat was low but it's not. So, I got to change that.
I'm coaching my son's AAU team (8th grade) and am really enjoying that. I try to incorporate a little bit of what I've learned during the last couple of years into our practices. I can't help but think how much better of a player I would have been had I trained properly back then. If anyone has figured out time travel, please hit me up!
Well...Happy New Year everyone and may all your vertical jump and other worthwhile goals come true in 2014!
I think Uncle Rico found a time machine using cyberspace.
ReplyDeletethat's right! if you have his phone #, send it over! :)
Deletelove that movie...and i'm more like uncle rico than i care to admit...still talk about my high school basketball all the time!
I'm pretty sure dunking at 42 is a pretty good indication of reversing the clock! I miss coaching, and can't wait for my kids to get old enough for it. Some of the best memories I have is with my Dad at practices.
ReplyDeleteit's really fun. my son's team is having a great season and it's really rewarding to see these guys work hard and get results.
DeleteI guess we both started new training sessions for this year. I'm on week2, and focus on explosiveness and forms. Hopefully we can reach our goals together this year. I was able to reach 39" running vert with Nike+ last week. My goal is to reach 40" and DUNK lol. Good luck on training and best of luck!
ReplyDelete38yo about to start same journey as you. Would love to chat behind the scenes for advice.
ReplyDeletePlease email me: airjmr@yahoo.com
Awesome! You can do it if you put in the work.
DeleteI'll shoot you an email or feel free to post comments here. I actually kind of prefer that as your questions may be similar to others and may be of interest.
I'm about to restart my quest to dunk. I stopped for a good while because shin splints bothered me too much. I'm about to order protein and creatine to get started. I was wondering if you could give me some tips on what exercises as well as how many sets and reps should be done. Also how many days a week I should workout. Your advice would be greatly appreciated. Thanks
ReplyDeleteAre you doing the jump manual? or other program? i can't remember from our past conversations...
DeleteI was doing the jump manual about a year ago but the plyos were too much jumping for me and caused me kt get shin splints. I can dunk a girls basketball right now. I know I have weak legs though. I haven't lifted in forever but I would guess my max on squat would probably be around 200 which is horrible. I have always had weak legs so i dont know how I can even be close to dunking. I have a friend the same height and same reach as me and he can only grab rim but he can squat probably 150-200 more than me. I thought maybe if I just focus on doing leg lifts it could help me. I was going to see what you recommended as far as what lifts, sets, reps, how many days a week etc. I want to dunk with force!!
ReplyDeleteThat's a perfect example of how everyone is so different. You probably rely more on quickness for jumping and your friend relies more on strength. I am more like you where my strength is not "my strength"! :)
DeleteI will bet your friend doesn't jump as well off 2 feet as compared to 1 foot.
Didn't you start dunking pretty consistently?
I started dunking pretty consistent on 9'10 goal but never got that way on 10' I was taking the Steven Celi approach and just jumping a lot. I didn't get to do it long before I got shin splints and that was the reason I haven't done any workouts in so long. I want to try and pursue the dunk again but try and avoid the plyos in hopes of saving my shins.
DeleteI think you should do a mix of lifting and plyos/jumping. Add some foam rolling, ice, and flexibility work to help with recovery and healing.
DeleteI would recommend lifting 3-4 times per week and plyos/jumping 2-3 times per week.
Ok thanks. I was just wondering by the way. What is your current max on squat? And if you haven't tested then what would you guess it to be? How's the dunking going also?
DeleteHaven't maxed in a while. Last time I maxed I got 275 lbs....right now I'm guessing around 240? I've been dealing with some injuries (right ankle, broken rib, and hamstring issues) and so haven't been jumping very well. i am working my way back to feeling good.
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ReplyDeleteWhere you been? Dedicated readers want to know...
ReplyDeletelol! thanks! i will post again soon. been crazy busy but still training!
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