Video - testing my vert at beginning of training

Yesterday, I tested my no-step, 1 step, and running vert as part of my workout. I think it will take 4-6 weeks to get back to where I was and then another 4-6 weeks to hit new PR's.

By the end of 12 weeks, here are my goals:

• No step vert: hang on rim with 1 hand
• 1 step vert: hang on rim with 2 hands
• Running vert: both wrists above rim and dunking 2 hands off dribble and off backboard

Here's the video from yesterday showing where I'm currently at on my vert.


My running vert looks SO SLOW! Got to speed that up!

Excited to be back training again!

Two Hand Dunk Training - Day 1

Yesterday, I started what might be my final 12 weeks of extremely intense, laser focused, give everything I've got -- vertical jump training. If I'm going to dunk 2 hands, it's gotta happen in the next few months! FatherTime is chasing me faster than Usain Bolt! :)

To get a baseline, I tested my no-step vertical and was surprised how much it has gone down. I did 15 no-step jumps and my highest was only a 26.8. My PR from about 2 years ago was a 31.8. So that's a huge difference. To be fair, I don't think I was completely warmed up during those jumps which definitely makes a difference. I will test again on Friday and make sure I'm more warmed up and see how different the results are.

Regardless, I expect my no-step jump to increase rapidly as I build my strength back (no-step vertical is highly related to strength). I haven't done squats, deadlifts, etc. in several months so it makes sense that my no-step vert would be down. The good news is my running vert is still pretty good. It's down some from my peak from about 1 year ago but not a ton. As my no-step vert improves that will carry over to my running vert and hopefully I'm hitting new PR's and the elusive 2 hand dunk!

I do have video of my 15 jumps but am going to hold off posting to see how Friday goes. I kind of hate posting since it was so crappy. But, I will post something by end of the week.

Training begins August 24th

Just a quick update so the 3 people who still read this blog (ha!) know I'm not being a complete slacker. On my last post, I said I would start my training again on August 10th. But, due to some minor injuries (shin splints), I need a little more time to let my body heal so I can go into this phase a little more fresh.

I will do some light work this week with lots of stretching and ice to get my body ready for the next 12 weeks which is going to be really intense. I plan to workout and stay fit consistently for the rest of my life, but I think this will probably be my last attempt at giving everything I have to dunk 2 hands. 

If all goes according to plan, I will post a video next Monday with my starting stats on my no-step, 1 step, and running verts.

Stay tuned and wish me luck!

Feeling better! Lost 8 lbs

I mentioned in my last post about a month ago that I was starting a 10 day cleanse to help me get back on track with eating healthy and losing some weight. That ended up being a great experience! It blew my mind to learn how much the food you eat impacts the way you feel. If you have ever eaten super healthy for an extended period of time, you know exactly what I'm talking about. If you eat sugar, processed foods, etc. on a regular basis (like I was), you may not have experienced this and you have no idea what you are missing. I didn't until I did the cleanse.

After those 10 days of eating perfectly - I felt absolutely amazing. Like, I can't even explain how much better I felt. I also dropped 8 lbs and most of the pain in my joints including my left knee are gone. What a difference!

Now that my body is feeling better from eating right and getting some recovery from months of training -- I'm ready to get back to training again. I am going to start my next round of training on Monday, August 10th and will be documenting my progress more regularly here on my blog and YouTube channel.

My recommendation to anyone out there who is wanting to feel better and jump higher is take a serious look at the food you are putting in your body. Eating clean is not easy -- but you will feel amazing.

Training update

I don't know if anyone visits this blog anymore! But, just in case here's the latest on my dunk training.

The last few months haven't gone super well. I've gained some weight and had some nagging injuries and just haven't been jumping very well. Some days my left knee really bothers me and other days it feels alright.

I've been trying to ice and stretch more and that has helped some. I've also started using the leg extension machine at the gym and that has seemed to help the most. Makes me think there could be a muscle imbalance between my quad and hamstring that is causing some of the problem. I've noticed if I do leg extensions the day before I play or jump, it feels better than other days where I haven't done leg extensions.

To address the weight gain, I started a 10 day cleanse yesterday that hopefully will allow me to drop some fat quickly (without losing muscle) and get me on track for eating healthier. For most of my life, I've always been one of those skinny guys who wanted to gain weight and had the hardest time. That is no longer a problem! I can gain weight pretty easily if I don't eat right.

I'm going to take the next few weeks off from training to let my body recover. I will hit it hard again in early August.

I do feel like my next round of training (12 week phase) will probably be my very last attempt at chasing the 2 hand dunk. My life is just too crazy and Father Time is becoming harder to battle. But, I'm going to give it one more shot.

Stay tuned!

I'm in Sports Illustrated!

In this week's issue of Sports Illustrated (June 1 issue), there is a super cool article written by Michael McKnight called the Dunk Project. The story is about Michael chasing his dunking dreams at age 42.

About 6 months ago, Michael came across my blog and reached out to me to ask some questions and get some of my advice since we are about the same age and shared a common goal. We traded some emails and phone calls since then and I've had a front row seat to watch his amazing progress during the last several months.

Michael mentions me in the article which was a great honor! My dream of being in the pages of Sports Illustrated finally came true! Just 25 years late! :)

You got to check it out! Head to your local store and pick up a copy of the June 1 issue of SI.

You can also see the online version here including some very cool videos.
http://www.si.com/longform/2015/dunking/index.html

If you're reading this Michael, thanks again!

Back at it!

The last few months have been crazy busy and among the most stressful of my life. My training has taken a back seat and it shows. But, all that really means... is it's time to get back to training!

I started on Monday of this week and I'm going to give everything I've got to reach my goal of dunking 2 hands over these next 12 weeks. Besides the workouts, I will be super strict on eating healthy, stretching and icing every day, and getting proper rest each night.

As far as workouts go, I'm doing a mix of Jump Manual and other exercises that have given me the best results over the last few years. That includes my "secret exercise" that I've mentioned in a couple of my previous posts.

Speaking of this exercise, check out this email thread from a few weeks ago:

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On Wed, Feb 11, 2015 at 1:23 PM, Derrick James <derrickjames330@gmail.com> wrote:

Hi I Am willing to try your secret exercise and share the results with you.

Could you please snend it. 

Thanks in advance 

On Friday, February 13, 2015, Andy Nicholson <andy@kalunaproductions.com> wrote:

Hi Derrick,

Here is the video of the exercise that has seemed to make a difference for me. Hope it helps! Let me know it goes.

my "secret" vertical jump exercise

On Sunday, February 15, 2015, Derrick James James <derrickjames330@gmail.com>wrote:

Hi Andy 

Thanks, I'll get back to you in 4 weeks 

On Thursday, March 19, 2015, Derrick James James <derrickjames330@gmail.com> wrote:

Oh hey

The exercises helped improve my quickness, I can dunk now thanks.

On Thursday, March 19, 2015, Andy Nicholson <andy@kalunaproductions.com>   wrote:

That is fantastic! Congrats! How much higher are you jumping now?

On Thu, Mar 19, 2015 at 4:12 PM, Derrick James <derrickjames330@gmail.com> wrote:

Thanks, I am jumping about 2-3 inches higher now 

On Thursday, March 19, 2015, Andy Nicholson <andy@kalunaproductions.com> wrote:

Awesome! First time you ever dunked? How tall are you and what is your age?

On Thu, Mar 19, 2015 at 4:16 PM, Derrick James <derrickjames330@gmail.com> wrote:

Yes first time I've ever dunked 

I'm 6,2 15 yrs old

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So that makes 2 people I know of who started dunking after they did this exercise for a few weeks. Pretty cool!

Happy training everyone!