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  1. #1
    Registered User Sandman92's Avatar
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    Workouts for getting to dunk?

    My friend told a bunch of guys that he will be dunking in 6 weeks... I personally don't see this happening that fast since he's like 5'9", but I don't know much about this kind of stuff.

    What's the best way to get there? He wants 3 or more leg workout days a week.

    Thanks!
    Sandman
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    An bulker 4evaBulkan's Avatar
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    Squats and plyometrics. Look up Air Alert (number 3 i think).
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    Gaining slow but sure Reid456's Avatar
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    Explosive movements are what will aid you in jumping the most. I found that during track season (I was a sprinter) I could actually grab the rim fairly easily and I'm 5'9" and had never been close to that before. Probably can't do it anymore because I've lost some of my explosive power.

    Lol, and at first I read the topic as, "Workouts for getting too drunk".
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    Registered User Sandman92's Avatar
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    Originally Posted by Reid456 View Post
    Explosive movements are what will aid you in jumping the most. I found that during track season (I was a sprinter) I could actually grab the rim fairly easily and I'm 5'9" and had never been close to that before. Probably can't do it anymore because I've lost some of my explosive power.

    Lol, and at first I read the topic as, "Workouts for getting too drunk".
    Lol, workouts for getting drunk... That way you can fly below the breathalyzer since it's not alcohol ha.

    So what exactly does explosion refer to? I told him what might be really good is squats, calf raises, and leg press at weights he can do about 6 times would be good. I also told him to "explode" going up, and go slow going down. How does that sound?
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    Power cleans. Squats. Jump squats.
    How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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    Registered User Airdonis's Avatar
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    Originally Posted by Sandman92 View Post
    My friend told a bunch of guys that he will be dunking in 6 weeks... I personally don't see this happening that fast since he's like 5'9", but I don't know much about this kind of stuff.

    What's the best way to get there? He wants 3 or more leg workout days a week.

    Thanks!
    Sandman
    From personal experience I can tell you the ebst thing he could do would be to go to a court and practice jumping at it for about 15-30 minutes every few days (not repeatedly,a s in doa few jumps wait till ur fresh and go again) and possibly do a leg workout eg squats (fast upward phase and slow downward) 2 times a week with quite low reps. Disregard Air alert, unless you know how to modify their rep ranges correctly its almsot useless and more likely to injure him, even though their exercises are good.. also does he jump off one foot or two?
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  7. #7
    Registered User JuggernautGeoff's Avatar
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    i suggest growing

    srsly though squats lunges cleans plyometrics and some sprints
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    haha me too
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    Originally Posted by Sandman92 View Post
    My friend told a bunch of guys that he will be dunking in 6 weeks... I personally don't see this happening that fast since he's like 5'9", but I don't know much about this kind of stuff.

    What's the best way to get there? He wants 3 or more leg workout days a week.

    Thanks!
    Sandman
    Kid at my school doesn't work out at all, 5'10'' and can nearly jealous. I'm 6'3'' and can barely dunk lol, im jelly.
    US Army HK
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  10. #10
    Registered User ftmfw's Avatar
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    I'm 5'6" and I can touch backboard
    if i was taller i'm sure i could dunk
    I just need longer legs lol

    anyways, i typically did these box jumps in the video below
    .youtube.com/watch?v=b-fzOGAd5b8
    this workout was from an asian guy on youtube but his channel, twitter, facebook, everything suddenly got deleted
    i started off stacking around 17 of these and got up to 24
    usually doing these after light leg workout, try not to walk or run start at first. Then when you get up to your max take a walking start to get yourself up. Be careful doing these.
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  11. #11
    Registered User Joelsopher's Avatar
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    Originally Posted by Reid456 View Post
    Explosive movements are what will aid you in jumping the most. I found that during track season (I was a sprinter) I could actually grab the rim fairly easily and I'm 5'9" and had never been close to that before. Probably can't do it anymore because I've lost some of my explosive power.

    Lol, and at first I read the topic as, "Workouts for getting too drunk".
    YAH!

    I always see a guy in my gym doing box jumps with dumbbells in his hands(which can be dangerous if done improperly).

    Squats can also help, good hamstrings.. calves.. Hell, overall LEGS! Lol.
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  12. #12
    Gaining slow but sure Reid456's Avatar
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    Sprinting wouldn't necessarily be a bad idea either. I mean that's what I did and it increased my vertical. Probably not the most efficient idea though.
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  13. #13
    Registered User TruPirate's Avatar
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    Originally Posted by Sandman92 View Post
    My friend told a bunch of guys that he will be dunking in 6 weeks... I personally don't see this happening that fast since he's like 5'9", but I don't know much about this kind of stuff.

    What's the best way to get there? He wants 3 or more leg workout days a week.

    Thanks!
    Sandman
    I'm 5'8'' and can grab rim when i jog with weights or do some heavy squats before hand, not to the point of failure. But my legs are pretty strong IMO not sure how strong his are.

    Plyometrics will help him the most since it will help him with explosiveness and jumping higher and lowering his body fat/weight will also help since his body will have less force of gravity acting on him.

    Something that will also help him a lot though the effects will only be temporary is getting a 50 lbs vest. He should wear it as long as possible throughout the day and use it while training to jump. The longer he wears the vest the more his body will be accustomed to the extra weight. When he does attempt to dunk in front of his peers he should take off the vest only a few minutes before hand so that the effects of removed weight will be the most applicable. (Like when you remove a cast after a few months your arm is really light cause your body grew accustom to reacting against the weight)
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  14. #14
    Registered User Sandman92's Avatar
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    Originally Posted by TruPirate View Post
    I'm 5'8'' and can grab rim when i jog with weights or do some heavy squats before hand, not to the point of failure. But my legs are pretty strong IMO not sure how strong his are.

    Plyometrics will help him the most since it will help him with explosiveness and jumping higher and lowering his body fat/weight will also help since his body will have less force of gravity acting on him.

    Something that will also help him a lot though the effects will only be temporary is getting a 50 lbs vest. He should wear it as long as possible throughout the day and use it while training to jump. The longer he wears the vest the more his body will be accustomed to the extra weight. When he does attempt to dunk in front of his peers he should take off the vest only a few minutes before hand so that the effects of removed weight will be the most applicable. (Like when you remove a cast after a few months your arm is really light cause your body grew accustom to reacting against the weight)
    He was able to leg press like 550 after we worked out today. I'm guessing that's pretty good, I sure cant do that. He's not a bad sprinter. Thanks for all the suggestions guys, no ones post went unnoticed or unappreciated!
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  15. #15
    What are side effects? ThanksIKnow's Avatar
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    Originally Posted by __Iceman__ View Post
    Power cleans. Squats. Jump squats.
    I heard jump squats are bad for your knees?
    True/Untrue?
    Gtfo/<3?
    So if i pick this weight up, then put it down. I will obtain the swole?
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    THE Floridian Champion FLChamp's Avatar
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    Leg presses are good for assessing the strength of one's legs, but a leg press of 550 doesn't mean that he'll be dunking balls. I do 3x500x10 for leg press and I'm still not dunking jack at 6'1". I haven't tried in ages, though, so who knows.
    500/385/600, 275 overhead press, 315 push press, 250 weighted dip, 190 weighted pull-up, 413.8 max weighted pull-up, 405 front squat, 365 RFESS, 30 pull-ups at 225, 50 flips of a 500-550lb tire. Men's club level rugby player. Amateur Strongman. 225. 23 years old.

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    Registered User Dosekel's Avatar
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    Power (i.e. jumping vertical or horizontal) is a combination of speed and strength

    So clearly pliometric exercise and compound strength sessions (squats, etc)

    Supersets like this : heavy squats + jumping off a box- on the floor - jumping on another box

    Just remember that a lot of movements can be used for pliometric, just make sure that there is a fast eccentric movement rapidly followed by a fast concentric movement.

    I'm not a pro @ power but some of my buddies got a godly training for basketball, i could get it and provide it to you if you don't find what you're looking for here.
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    Registered User Sandman92's Avatar
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    Originally Posted by Dosekel View Post
    Power (i.e. jumping vertical or horizontal) is a combination of speed and strength

    So clearly pliometric exercise and compound strength sessions (squats, etc)

    Supersets like this : heavy squats + jumping off a box- on the floor - jumping on another box

    Just remember that a lot of movements can be used for pliometric, just make sure that there is a fast eccentric movement rapidly followed by a fast concentric movement.

    I'm not a pro @ power but some of my buddies got a godly training for basketball, i could get it and provide it to you if you don't find what you're looking for here.
    Thanks for that help! And if it isn't any trouble at all then their training routine would be an amazing help!
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    Step 1. Demonoid
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    Originally Posted by ThanksIKnow View Post
    I heard jump squats are bad for your knees?
    True/Untrue?
    Gtfo/<3?
    There bad if you land with straight legs after a jump. Always land with slightly bend legs going into the next rep.
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    Originally Posted by Sandman92 View Post
    My friend told a bunch of guys that he will be dunking in 6 weeks... I personally don't see this happening that fast since he's like 5'9", but I don't know much about this kind of stuff.

    What's the best way to get there? He wants 3 or more leg workout days a week.

    Thanks!
    Sandman
    adding inches to ur vertical is hard as hell to do. It takes a lot of work to make significant improvement in a short amount of time. Unless he can already get rim, I doubt he will be able to dunk in six weeks. Even if he can touch rim, its still unlikely he will be able to do a legit dunk.

    That being said he should do squats, calf riases, box jumps, and some olympic lifts. There are plenty of articles out there promoting workouts to improve your verticle
    "Moderation in discipline is failure"

    *all pics and stats are at least 3 years old...just ignore them
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    Originally Posted by Precision14 View Post
    adding inches to ur vertical is hard as hell to do. It takes a lot of work to make significant improvement in a short amount of time. Unless he can already get rim, I doubt he will be able to dunk in six weeks. Even if he can touch rim, its still unlikely he will be able to do a legit dunk.

    That being said he should do squats, calf riases, box jumps, and some olympic lifts. There are plenty of articles out there promoting workouts to improve your verticle
    You CAN make significant improvement in a short amount of time, IF you know what you're doing. There are multiple aspects that go into performing a vertical leap, and for most of us we are lacking in specific areas (one area lags behind the rest.) If you train one of the on-par areas more intensely then you will not gain as much as if you found the area which you lack in and strengthen that. So, the people who don't make very good progress are probably not focusing on the right training aspects.

    I'm telling you guys, I know it sounds like I'm a salesman or something, but I swear I'm not being paid. Just read the Vertical Jump Bible and all these questions and issues will be resolved for you. I read the whole thing in one night, and I'm so glad I did.
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