Review of The Dunk Camp 2018 and what's next...

The Dunk Camp was another dream come true for me in the world of dunking. It's crazy to think where this journey to dunk before I turned 40 years old has taken me. I am so grateful and more convinced than ever that chasing your dreams (whether all of them come true or not) is absolutely worth it!

So...how was the first dunk camp? It was EPIC!!! Here are some of the stats:

• 48 athletes
• 12 pro dunkers and trainers
• 7 countries
• 4 feet of vert gained in 4 days
• 82% increased their no-step vertical from Day 1 to Day 4
• 78% increased their full approach vertical from Day 1 to Day 4
• 4 guys landed their first dunk on 10 feet
• Tons more landed new dunks they had never done before
• 3 dunk contests
• 1 insane dunk show
• Priceless memories and friendships 

There were several highlights for me...but probably the biggest ones were seeing guys hit their first dunks on 10 feet. You will always remember your first dunk and for them to have that happen in the same gym with 60 other guys obsessed with dunking and being able to celebrate that moment with them was incredible. Here's one of those moments:

If you are a fan of dunking and the dunking world (which I assume you are since you found this blog), you may know "Slamfromabove" on YouTube. He made this great video that does a great job providing a recap of the camp. Check it out!



Finally, if you wish you would of gone to The Dunk Camp this year...you will have a chance next year! We have already opened registration for our next camp - June 24-27, 2019. Hope to see you there! Learn more and register at www.thedunkcamp.com.

Thanks!

The Dunk Camp is going to be CRAZY!

So...I can't begin to tell you how excited I am for The Dunk Camp!

We now have athletes signed up to attend from 7 countries!!!

• Australia
• Canada
• China
• Chile
• Mexico
• Saudi Arabia
• United States

We also just added Jonathan Clark as one of our pro dunkers! Maybe he will hit the double eastbay at The Dunk Camp! With how things are coming together, I won't be surprised if he does!

As of today, we have about 10 spots left and I would really like to fill them. If you are thinking about coming, DO IT! Send me a DM on Instagram for a special discount available to the 3 people who still read this blog. LOL!

Let's go!!!

A post shared by The Dunk Camp (@thedunkcamp) on May 17, 2018 at 2:58pm PDT

Who's Coming to The Dunk Camp!?

In addition to some of the top pro dunkers and experts in the field of athletic performance, we also have athletes signed up for The Dunk Camp from Mexico, Hawaii, Canada, and all over the U.S.

So excited!

There are still a few spots available! For anyone who still reads my blog, I will give you a special discount! :) Just DM me on Instagram @thedunkcamp for details.

Let's gooooooooooo!!!!

Here's a progress video for one of our pro dunkers - CJ Champion. Insane!!! If you want to jump higher and dunk, come to the Dunk Camp!!!

Started vert training again - Week 11 (lob and dribble dunk)

Almost finished with this 12 week phase of training!

Week 11 went really well. I finally got a dribble dunk on a rim that has been taunting me for a while.  The last time I dunked on this rim off the dribble was back in September of last year. Felt great to finally get that down. Also got fairly close on some off-the-backboard dunks. I think I will get that this week.

If you saw my last post, I mentioned I started an Instagram account (@overthehilldunker) and hope you will follow me there. I plan to post there more regularly and depending on how things go, I may not post here very much. I guess the big limitation on Instagram is it's not as easy to provide detailed information like you can on a blog. We'll see how it goes.

If you've been following my blog since the early days, you may remember me mentioning a guy I play hoops with who told me I would never dunk. I had not really talked to him about that conversation we had over 4 years ago until this week. After we got done playing, I asked if he remembered the day he was mocking my dunk attempts when I had first started this quest.

He said he didn't remember saying any of those things! We had a great laugh about it. I thanked him for giving me extra motivation by telling me I couldn't do it. It actually did give me extra determination to work towards achieving my goals. There were days I wanted to give up and his words ringing in my ears was just the extra push I needed to keep going.

Another example on not giving up happened this week when I got the dunk off the dribble. I made 3-4 attempts before I got that dunk down. The first few were some of my worst attempts I've had in weeks. I got completely hung on the first attempt. The second attempt I slipped on a sweat spot on the floor and almost fell on my face. The third attempt I tried off the glass and threw it way too hard. At this point everyone is impatiently waiting on me to start the next game while I try all this stuff and so I'm feeling a bit silly at this point. They get really tired of me trying to dunk all the time. But, I had to try one more! I went for it and I got it! So glad I did. Don't give up!

Here's my Week 11 video. Follow me @overthehilldunker. Thanks!

Started vert training again - Week 5

5 weeks completed for this phase of training!

Things are going well. I've done every single workout so far and have been consistent with stretching, foam rolling, and icing on a daily basis. I've even been foam rolling and stretching before bed on most nights. My body feels good.

I've done reasonably well on my eating but that continues to be my biggest weakness. I just love sugar sooooooooo much! Despite my sugar addiction, I've kept my weight down and hover between 170 to 172 lbs (down from 178-180 lbs a few months ago). To maximize my vertical, I feel like I need to get down to the 165-167 range while gaining muscle and strength.

Overall, my vert is up around 2 inches since I started this phase of training. That's not spectacular but I know the full impact of the training won't be apparent until I've had a week or two to recover from all the training. I should be really flying around 7-8 weeks from now which will be right around Thanksgiving.

While I look forward to setting PR's next month, I fully expect to get some legit dunks next week. I've had some pretty close ones already. This past week I missed some really easy ones on a rim that is 2-3 inches low which really frustrated me. I should be able to dunk on that rim even on a bad day but just couldn't get any down that day. That's the way it goes sometimes. Oh well. You will see those attempts in my Week 5 video below along with my weekly vert tests on no-step, 1 step, and full run.

Jump Manual training for 2013

I have been using the Jump Manual on and off now for about 18 months. I got some pretty nice gains during my first 12 weeks of training. But, increasing my vertical since then has not been as easy.

In preparation for the new year, I have been going through my old tracking sheets, blog posts, YouTube videos, etc. to try and determine what has given me the best results and what hasn't. I've also been getting some coaching from Jacob Hiller (creator of the Jump Manual). He has provided some great insights and suggestions on how to improve which I'm very excited about.

The bottom line is...I'm not ready to give up the pursuit of the two hand tomahawk dunk. I know it's possible. So, how am I going to reach this goal?

1. Start Jump Manual again (I started this morning - Dec 31st). Going for 12 weeks and will finish this round of training on Saturday, March 23

2. Post a progress video every week (will post every Monday, starting next week). These provide extra motivation and help ensure I'm really pushing myself and getting all the workouts in.

3. Do Freak Jump Technique again. I only did this program for about 4 weeks back in 2011. But, in looking back at my old videos and blog posts, I got some of my best dunks during this period of time. Coincidence? I don't think so. Time to work on my technique again! I started it this morning.

4. Stretch every day. My flexibility has improved dramatically from when I first started training (couldn't touch my toes back then) but still needs to improve. Want to be able to get my palms flat on the floor.

5. Get to 7% bodyfat or less by March 23. I have been eating so bad during these last 2 weeks and the scale proves it. This morning I weighed 182 lbs and my waist was 35.5"! Ouch!

6. Get stronger! PR's to reach by March 23
Squat 1RM: 300 lbs (current max is approx 260 lbs going a little past parallel with good form)
Deadlift 1RM: 340 lbs (current max is approx 300 lbs)
Bench Press 1RM: 245 lbs (current max is 215 lbs)

So, here goes another 12 weeks of training. Going to really get after it. Hope you will follow along!

Happy New Year!

Getting stronger...and fatter!

If you have read my last few posts, you know that I've modified my training a bit to focus on getting stronger. The good news is it's working! On Saturday, I benched 190 lbs 3 times. The last time I maxed out on bench, I barely got up 185 lbs so things are moving in the right direction. I am also making gains on squats and deadlifts. I should hit new PR's on those lifts in the next few weeks.

The bad news is that I'm gaining weight! And, I'm sure its not all muscle! :-) This morning I weighed 180 lbs which is the most I have weighed in quite a while. I haven't been eating as healthy and I've also reduced the plyometrics I was doing which means I've been burning fewer calories. I'm taking creatine and that always results in some weight gain too.

So, I got to keep getting stronger but must keep my bodyfat % under control. In fact, I need to drop it. This time of year is not easy (for someone like me who loves junk food) to have self control. But, I will make myself do it. Right after I eat this donut...

Train Hard!

Tomahawk before Thanksgiving - Weeks 8-9

If you read my last post from a few weeks ago, you may recall I went to Europe for a week. It was an awesome trip! But, derailed me a bit on my vertical training with the Jump Manual and on updating my blog. Since I returned from my trip, I've lacked motivation, strength, and energy and I missed several workouts. I'm ready to change that!

This morning I had a great workout and am confident this week is going to be a good one. I also started taking creatine again after being off of it for several months. I'm anxious to see how it impacts my results this time. 

The next several weeks my focus is going to be on getting stronger. I think my strength is a bigger weakness compared to my "springyness" although I'd like to improve that too. My goal is to get my squat over 300 lbs and my deadlift to 325 lbs and get my bodyfat under 10%. When I do that, I should be dunking 2 hands easily!

Tomahawk before Thanksgiving - Week 7

Week 7 of this phase of vertical jump training using the Jump Manual was another great week. That's 3 weeks in a row of really getting after it.

This week is going to be tough. I actually left for Europe on Sunday and will be traveling to France, Germany, and the UK. Long days and jet lag doesn't bode well for working out. I'm not planning to do much other than maybe some pushups and 1 leg squats in my hotel room. Taking a week off will actually be kind of nice. Give my body a break and get going again next week. 

Will start posting videos again hopefully next week. Until then...au revoir and lebewohl!

Tomahawk before Thanksgiving - Week 6

Week 6 of my vertical jump training was another great week! 2 weeks in a row of no missed workouts.

I really like the new schedule I'm on. Also, it feels really good to be hitting my upper body hard again. Other than core work, the Jump Manual leaves your upper body workout pretty open to do whatever you want. So, I opted to not do very much! And, that is not good. I've also noticed playing hoops the last 2 weeks or so that I'm shooting better. I'm confident this is because my upper body strength is improving.

That's about all I can think of for now. I really got to start making videos again!

Tomahawk before Thanksgiving - Week 4

Week 4 of "Tomahawk before Thanksgiving" went better than last week. Instead of being super lazy, I was only somewhat lazy! I missed two of the six Jump Manual workouts.

I've decided to make a few modifications to my workout for the next 8 weeks to see if it makes a difference. Here's my new schedule:

Monday: Core & Upper Body

Tuesday: Plyos (A little shorter than the standard Jump Manual plyo workout)

Wednesday: Rest (might swim or play hoops)

Thursday: Plyos (A little shorter than the standard Jump Manual plyo workout)

Friday: Core & Upper Body

Saturday: Strength & Explosion Workout

I'm also tweaking the core & upper body workout a bit. I've been taking it to easy and time to step it up. Going to add bench press and military press and really go crazy with my core. Going to get my bodyweight down to 165-168 from 173 lbs where I'm currently at.

So, stay tuned. I'll let you know if these changes make a difference!

I'll leave you with this video I saw today of a guy who is shorter than my 5'6" wife and can throw down serious dunks. Absolutely unreal! Almost seems like the laws of gravity don't apply to this guy. Enjoy!

Jump Manual at 40 years old - Week 6 Results

This past week of training using the Jump Manual was not my best. I skipped about 1/2 of the workouts. Just one of those weeks where I just could not find the motivation.

However, today I did my weekly no-step vertical test and am pleased to say that I got over 30 inches on three jumps! I got 30.8, 30.1, and 30.0. I'm now back to where my no-step vertical peaked about 6 months ago.

I've increased 3.2 inches during these 6 weeks (27.6 to 30.8). That puts me half way to my goal of 33 inches and I'm also half-way through this 12 week phase of training. Of course, these first 3 inches are much easier to obtain as I'm just gaining back what I already had achieved and now I've got to go past that. Won't be easy, but I'm going to do it!

Here's today's video!

My best dunks from 2011

I had a pretty good week of training last week. But, more details on that later.

I have been thinking about making a dunk mix for a while and tonight I went ahead and put together a short video with my best dunks from last year. I even added music! :-)  I know it's not that impressive compared to the incredible dunk videos out there on YouTube, but it was fun and motivating for me to put it together.

Hope you enjoy!

Jump Manual at 40 years old - Week 3 Results

Week 3 of this round of vertical jump training using the Jump Manual went great! I did 5 of the 6 workouts and also played basketball 3 times.

I'm testing my vertical each Monday using the Just Jump system so I can accurately track my progress. My goal today was to get 29" and I'm very pleased to say that I got 29.9" which is 1.8" improvement from last week where my best no-step jump was 28.1". If only I could go up 1.8" every week now that would be amazing!

About 6 months ago when I was jumping my best, I'm pretty sure my no-step vertical was around 31" so I'm getting close to being back at my peak. Here's the video from today's no-step vert test. I somehow messed up the recording of my 29.9" jump but have my second best jump at 29.5" on video. Check it out!

Jump Manual at 40 years old - Week 1 Results

As I mentioned in my post last week, I started another round of 12 weeks of vertical jump training using the Jump Manual.

Week 1 went fairly well. I got in most of the workouts and also played basketball 3 times. Yesterday, I tested my no-step vertical on the Just Jump System. I got out my camera to film only to find out the batteries were dead! Oops! So I don't have a video to show you this week, but will make sure I do next week.

My best jump (which I got multiple times) was 27.6 inches. I was a little disappointed because I'm sure my no-step vertical last Fall was around 30 inches. I expect to make up that difference within the next couple of weeks and then hope to keep adding onto it. If I can get my no-step vertical to at least 33 inches, my running vertical should be 39-40 inches which would be incredible and absolutely high enough to be throwing down a sweet two-hand tomahawk.

It's possible! Here's my friend Steven who I used to jump higher than but the punk has passed me up! He's now throwing down some very nice two hand dunks. Hopefully, this is where I'll be by July!

Jump Manual - starting over!

Last week I had intentions of doing the Jump Manual workouts, but I failed miserably! I was in Vegas from Sunday through Thursday and just could not motivate myself to workout or eat healthy.

So, I'm going to start this round of training over and it will run from today (May 14) through the middle of August. I'm going to be consistent and am going to get that two hand dunk I've been talking about forever!

The best news I have to share with you today is I now have a way to accurately test and measure my vertical. I'm now the proud owner of a Just Jump System! This blows away the homemade vertec I made a few months ago.

I first saw the Just Jump system a couple of years ago in this video below where a guy named Frank Yang shows off his 40 inch no-step vertical. Incredible!

More recently, I've become a big fan of this guy who has made huge gains on his vertical during the last couple of years and uses the Just Jump System. His running vertical is now a very impressive 41"! Check out his latest video below.

I am definitely going to start doing progress videos each week showing where I'm at. I want my no-step vertical to be at least 33" before this phase of training ends.

Stay tuned!

Jump Manual - The Adventure Continues!

After two weeks off, I'm soooooo ready to start my training again using the Jump Manual!

I had a great dunk last week and I'm confident that within the next 12 weeks or less, I'm going to get that two hand dunk I've been chasing.

Thanks for reading and hope you will following along during the next several weeks.

How important is rest and recovery?

Before I start my next round of Jump Manual training, I decided it would probably do my body good to take some time off. So that's exactly what I did this past week!

I didn't do any workouts. I didn't stretch. I didn't eat good. In fact, I ate horribly. I did play basketball three times so I wasn't completely inactive. But, compared to what I typically do during a normal week of training -- this week was equivalent to me sitting on the couch and eating bon bons.

Yesterday, the "party" continued with loads of junk food and staying up until almost 2:00 am. Right before going to bed, I ate two chocolate chip cookies. Go big or go home! I then slept for about 4 hours and got up at 6:00 am to play hoops. Yes, I'm a basketball addict.

But to my surprise, my legs felt really good today. I was jumping higher than I have in a while and I threw down the best dunk I've had in a really long time. And, it felt so GOOD!!! I didn't even take my video camera this morning as this was completely unexpected.

So the lesson here is...don't forget to take a break once in a while! Despite doing so many things wrong this week (bad diet, not enough sleep, and no stretching), giving my body some rest still resulted in jumping higher than I have in quite some time.

Here is a great article on the importance of recovery and avoiding overtraining that you might be interested in. Check it out!

Tomorrow, we leave for Disneyland so I'm sticking with this new workout program of not working out! Here's to hoping another week of junk food and avoiding exercise will result in jumping even higher next week! I'll let you know on Monday!

Jump Manual - Week 10 Recap of "40 at 40"

Another week of my Jump Manual training has passed bringing me to a total of 10 weeks for this phase of training. This was another tough week for me to get my workouts in due to my tournament games. I ended up taking several days off to rest. I always feel guilty and lazy when I take days off and so I have to remind myself how important rest and recovery is.

Unfortunately, both of my teams came up short in the tournament. We took 3rd place in one league and made it to the final four in the other league. I'm disappointed especially since I feel like we had the talent to win both leagues. I'm sure we'll go after it again next year!

As much as I love playing basketball, I'm kind of relieved the season is over. I still really want that two hand dunk and now I can refocus my time and training to really get after it.

Finally, I want to give a shout out to my new friend Aleks in Australia who has started the Jump Manual and made a bet with his buddy that he will dunk in six weeks or less. I'm not a big gambler but my money is on Aleks to win this wager!

Check out his blog and follow his progress!

Jump Manual - Week 8 Recap of "40 at 40"

For the second week in a row, I got in all my Jump Manual workouts! Yes! I really feel like I'm back on track. Had a tough start to the year but things are going really well now.

After losing weight consistently for the first 6 weeks of training this year, my body seems to want to stay at around 166 lbs. I had my bodyfat tested tonight at Gold's Gym with one of those electronic machines you hold in your hand (not sure how accurate it is) but it said I was 12.9% bodyfat which is a pretty significant improvement from the 18% I was back in January. Still can't believe I was that fat!

Crunching the numbers and comparing to my last test shows I have lost fat and gained muscle so that is very good news. I was concerned that I may be losing muscle from reduced training from my injuries but that doesn't appear to be the case. I will test my bodyfat again using the bodpod next month so I can get a true before and after comparison. I'd like to be 8% bodyfat or less.

This past week I had an awesome coaching session with Jacob (creator of Jump Manual). We reviewed videos of me performing several of the plyometric exercises from the Jump Manual. He provided tons of helpful tips and feedback and I learned some great stuff!

This is one of the reasons I've become a huge fan of the Jump Manual and of Jacob too. Having access to an expert like him has made a big difference for me. He is very willing to help his clients and his weekly coaching sessions are invaluable. Take advantage of them if you aren't already!

Click on the video at the top of this post or picture at the bottom to see the video of us reviewing my depth jumps. Post some comments if you found this helpful and would be interested in me sharing more videos like this. Thanks for reading and watching!

Depth Jumps - Coaching Session with Jacob Hiller