Help me jump higher to dunk, please! :)

[rodriguezjosh]

Age: 28
Weight: 188 lbs
Height: 5'10
Leap: 28
Max deadlift: 405 lbs
Body fat %: 16
Workout: 6 days/week
Basketball experience: some high school.

I know they're not the best stats, but surely they should allow me to at least hang on the rim with both hands! Or not? What am I missing???

Thanks in advance!
Josh

[Friars1234]

Hey man my goal is to dunk too.

What is your workout routine like? Especially for increasing your vertical...

Mine right now is...
Day 1- some plyos training then after I do squats, dead lifts or leg press, calf raises, and lunges...then some very light jogging and good stretching

Day 2- chest/shoulders/triceps and some light jogging and jump rope on sore legs to loosen them up. Maybe some light core as well

Day 3- Core/Back/Biceps and then maybe some shooting around.

Day 4- A good jog session/some punching bag/and some light body weight exercise for my upper body and core...I'll usually spend a decent amount of time playing basketball this day too since my legs are getting close to normal again on this day.

Day 5- Repeat day 1


What are your thoughts? Definitely interested to hear what you do as a routine.

[KiwiJames]

What's involved in your 6x/week training?

[mmaLife16]

Age: 28
Weight: 188 lbs
Height: 5'10
Leap: 28
Max deadlift: 405 lbs
Body fat %: 16
Workout: 6 days/week
Basketball experience: some high school.

I know they're not the best stats, but surely they should allow me to at least hang on the rim with both hands! Or not? What am I missing???

Thanks in advance!
Josh

To dunk more
-low bar squats
-front squats
-high bar squats
-depth jumps
-broad jumps
-box jumps

[jalundah]

(Deep) squat more
Deadlift/RDL more
More plyo's(single leg, double leg)
Olympic lift IF YOU KNOW HOW
More direct hamstring/glute work(glute ham raises, reverse hypers, unstable leg curls)
More single leg work

You should be training your legs at least 2-3 times per week.. If your goal is to simply dunk then upper body training is a waste of time and energy.

I would personally follow a pull/push split that looks something like...

Day 1-Light Plyo's, Deadlift, Glute Ham Raises, Glute Bridge, rows/chins
Day 2-SQUAT, Lunges, presses, core
Day 3-Off
Day 4-Heavier Plyo's, RDL, Reverse Hypers, Leg Curls, rows/chins
Day 5-SQUAT, Bulgarian Split Squats, Single Leg RDL's, presses, core
Day 5/6-off

Don't jog. If you're going to run, SPRINT. 10-20 yards max.

[SprinterChick]

Athleticquickness.com has a program to help improve your dunk (vertical leap for it). I'd say check it out.

[iHATEnumberTWO]

(Deep) squat more
Deadlift/RDL more
More plyo's(single leg, double leg)
Olympic lift IF YOU KNOW HOW
More direct hamstring/glute work(glute ham raises, reverse hypers, unstable leg curls)
More single leg work

You should be training your legs at least 2-3 times per week.. If your goal is to simply dunk then upper body training is a waste of time and energy.

I would personally follow a pull/push split that looks something like...

Day 1-Light Plyo's, Deadlift, Glute Ham Raises, Glute Bridge, rows/chins
Day 2-SQUAT, Lunges, presses, core
Day 3-Off
Day 4-Heavier Plyo's, RDL, Reverse Hypers, Leg Curls, rows/chins
Day 5-SQUAT, Bulgarian Split Squats, Single Leg RDL's, presses, core
Day 5/6-off

Don't jog. If you're going to run, SPRINT. 10-20 yards max.

Not trying to argue, but why are deadlift and squat one day after each other? And why not jog?

[ezjax]

Focus on posterior chain. You are obviously not a natural Leaper so switch to a 2 legged jump instead of 1

[jalundah]

Not trying to argue, but why are deadlift and squat one day after each other? And why not jog?

Because it's a pull/push split. Post chain one day, front side of the body the next. Having a "leg" day once or twice a week is not the optimal way to train for athletics.

And jogging is a slow, aerobic activity. Jumping(and sprinting) is explosive and anaerobic. Jogging doesn't carry over to jumping and can actually make you slower(thus contradicting athletic gains) relative to sprinting.

[rodriguezjosh]

Hey man my goal is to dunk too.

What is your workout routine like? Especially for increasing your vertical...

Mine right now is...
Day 1- some plyos training then after I do squats, dead lifts or leg press, calf raises, and lunges...then some very light jogging and good stretching

Day 2- chest/shoulders/triceps and some light jogging and jump rope on sore legs to loosen them up. Maybe some light core as well

Day 3- Core/Back/Biceps and then maybe some shooting around.

Day 4- A good jog session/some punching bag/and some light body weight exercise for my upper body and core...I'll usually spend a decent amount of time playing basketball this day too since my legs are getting close to normal again on this day.

Day 5- Repeat day 1


What are your thoughts? Definitely interested to hear what you do as a routine.

-------------------------------

Thanks for the reply, Friars1234! I'll def give a try to your routine.

I once did the Jump Manual and it didn't allow me to dunk, but I was indeed able to grab the rim with one hand for the first time on a 2 leg jump. I didn't follow the program 100% the way it told me to (I didn't do the exhaustion exercises; I only focused on using heavy weights), but it did help! I guess I should do it right the way it tells me to and see if that works.

What I'm doing right now is this, which is somewhat based on the Jump Manual:

Day 1: Leg weights (squat rack, dead-lifts, lunges, and power cleans).
Day 2: Upper body (chest & triceps) & abs.
Day 3: REST & STRETCH (as the program insists, you need to stretch and rest).
Day 4: Leg plyometrics, using an 80 lbs weighted vest. This is the 1st time I'm trying this and I'm expecting to see results from this; I'm finding this extremely hard and exhausting, hence I assume what gives you a hard time is the thing you'll see the greater benefits from. I'm gasping for air after each set. The manual never talks about a weighted vest. Then, I finish up with 5-10 mins. of jumping rope.
Day 5: Upper body (arms & back) & abs.
Day 6: REST & STRETCH.
Day 7: Either an extra day off, or start from Day 1. Personally, I just listen to my body, since my joints hurt sometimes cuz I'm pushing my body waaay to much. Better train smart than just hard.

Hope this helps! I'll tell you in a month or two how your workout routine works on me. And thanks!
Josh

[lpknox8]

Look up training programs on YouTube. A lot of it is about form too. Also cut down on some weight and body fat and your vert could go up a few inches

[lpknox8]

I was just out practicing some jumps and I got some advice for you. When you're going into your run up, it's key that you start pretty fast and finish even faster. Huge difference from when I go medium speed and finish fast than when I start fast and finish even faster

[KiwiJames]

-------------------------------

Thanks for the reply, Friars1234! I'll def give a try to your routine.

I once did the Jump Manual and it didn't allow me to dunk, but I was indeed able to grab the rim with one hand for the first time on a 2 leg jump. I didn't follow the program 100% the way it told me to (I didn't do the exhaustion exercises; I only focused on using heavy weights), but it did help! I guess I should do it right the way it tells me to and see if that works.

What I'm doing right now is this, which is somewhat based on the Jump Manual:

Day 1: Leg weights (squat rack, dead-lifts, lunges, and power cleans).
Day 2: Upper body (chest & triceps) & abs.
Day 3: REST & STRETCH (as the program insists, you need to stretch and rest).
Day 4: Leg plyometrics, using an 80 lbs weighted vest. This is the 1st time I'm trying this and I'm expecting to see results from this; I'm finding this extremely hard and exhausting, hence I assume what gives you a hard time is the thing you'll see the greater benefits from. I'm gasping for air after each set. The manual never talks about a weighted vest. Then, I finish up with 5-10 mins. of jumping rope.
Day 5: Upper body (arms & back) & abs.
Day 6: REST & STRETCH.
Day 7: Either an extra day off, or start from Day 1. Personally, I just listen to my body, since my joints hurt sometimes cuz I'm pushing my body waaay to much. Better train smart than just hard.

Hope this helps! I'll tell you in a month or two how your workout routine works on me. And thanks!
Josh

You shouldn't be gasping for air when doing velocity/power training... any details on what you are actually doing in your sessions? Also to the guy above, jogging will not make you slower

[lpknox8]

You shouldn't be gasping for air when doing velocity/power training... any details on what you are actually doing in your sessions? Also to the guy above, jogging will not make you slower

Never said it would make you slower...Just saying that personally the faster I did my run up, the higher I got (one legged jumper)

[KiwiJames]

Never said it would make you slower...Just saying that personally the faster I did my run up, the higher I got (one legged jumper)

Whoops that was meant for jalundah not you

[lpknox8]

Whoops that was meant for jalundah not you

ohh gotcha, all good man! (:

[iHATEnumberTWO]

You shouldn't be gasping for air when doing velocity/power training... any details on what you are actually doing in your sessions? Also to the guy above, jogging will not make you slower

I don't know why so many people say jogging makes you slower. Kiwi, was just wondering how you organize in-season lifting? Upper/Lower, full-body? It's always interesting seeing the differing approaches you guys use (the coaches on this forum).

And OP, I'm almost certain that doing "plyometrics" with a 80lb vest until you're exhausted is a recipe for injury.

[jstnblke41]

Weight lifting certainly is going to help you, but the truth is what will actually help you jump higher is to….jump more.

You need box jump exercises, plyos to stimulate your fast-twitch fibers and the only thing you didn't mention you do is to actually play basketball. There is so much jumping involved in the game that most competitive players get to a point where their vertical is anywhere between 18-26 inches by the end of their careers which is right around where you need to be to dunk if you're a taller player (6'3 and above). As you get older the odds get a little stacked against you with this, but it is certainly possible to increase your vert and dunk if you include more actual jumping in your program. In addition to your lifting workouts I would try incorporating box jumps, toe taps, side jumps, lunge jumps and sprinting into your workouts probably twice a week with one day being very light and listen to your body and take time off when the fatigue is too much for your legs.

There are a lot of guys who scam workout plans for jumping but Alan Stein is a good guy to look at for basketball training in general. Good luck!

[rodriguezjosh]

You shouldn't be gasping for air when doing velocity/power training... any details on what you are actually doing in your sessions? Also to the guy above, jogging will not make you slower

I guess you're right; I shouldn't be exhausted. My expectation was that as I get stronger, I'd get less tired. I don't intent on increasing the # of sets or reps; I'm just focusing on getting better at each set.

Like the Jump Manual says, I'm doing the 8 reps per set for each exercise.

Thank you all for your replies!

[KiwiJames]

I don't know why so many people say jogging makes you slower. Kiwi, was just wondering how you organize in-season lifting? Upper/Lower, full-body? It's always interesting seeing the differing approaches you guys use (the coaches on this forum).

And OP, I'm almost certain that doing "plyometrics" with a 80lb vest until you're exhausted is a recipe for injury.

In season for rugby specifically kinda gets split into 1xstrength day and 1xpower day so you're only really loading heavy once a week. Players not playing that week will do an extra hypertrophy session.

[KiwiJames]

I guess you're right; I shouldn't be exhausted. My expectation was that as I get stronger, I'd get less tired. I don't intent on increasing the # of sets or reps; I'm just focusing on getting better at each set.

Like the Jump Manual says, I'm doing the 8 reps per set for each exercise.

Thank you all for your replies!

Are you squatting as well? I see you only mention deadlift numbers in your first post

[rodriguezjosh]

Are you squatting as well? I see you only mention deadlift numbers in your first post

Yes I am. I do squats, both front (225x3 sets x2 reps) and back (225x3 sets x8 reps), power cleans (135x3 sets x8 reps), deadlifting (315x3x3; I used to do better, but hurt my back and now I'm getting back at it), and lunges (100x3x1 each side).

[rodriguezjosh]

Athleticquickness.com has a program to help improve your dunk (vertical leap for it). I'd say check it out.

Thanks!

Based on your nick (SprinterChick), I can tell you're a sprinter. I know for a fact that sprinting can indeed make you jump higher (EG: I saw how Usain Bolt can jam it easily). Any sprinting programs you wanna share?

[jalundah]

I'm not saying jogging will MAKE YOU SLOWER... I'm saying sprinting will make you faster, which will in turn make you jump higher. Jogging won't do anything but train your slow twitch muscle fibers, which is going to do nothing for your jumping ability.

If you're jogging miles at a time, THIS WILL AFFECT YOUR TRAINING NEGATIVELY. It's good for general heart health, not good for becoming an explosive athlete. How many cross country runners have you ever come across that could possibly dunk a basketball? My guess would be close to 0. How many sprinters have you ever come across that could possibly dunk a basketball? Probably 100% that are over 5'10".

[selfmade23]

In order to jump higher you need to train with max explosion. Technique is also important if you want to do thing like dunking. To get better at dunking dunk more often on smaller hoops. It takes time but over a couple of months on a well periodized plyometric and resistance training program you should be able to add 5-10 inches on your jump height. My favorite site for jump training info is Vertical Jump World.com. They have some nice free jump training programs and tips. Hope it helps!

[lucia316]

In order to jump higher you need to train with max explosion. Technique is also important if you want to do thing like dunking. To get better at dunking dunk more often on smaller hoops. It takes time but over a couple of months on a well periodized plyometric and resistance training program you should be able to add 5-10 inches on your jump height. My favorite site for jump training info is Vertical Jump World.com. They have some nice free jump training programs and tips. Hope it helps!

Dude hasn't posted in 2.5 years. If he's still trying to figure this out, he isn't looking here.

[tepih]

You can find some really good tips on YT.

[AlexisDan]

Train, train and give more and more time for this.