Hey everyone, I have a new, exciting (for me) goal this summer: I want to be able to dunk a basketball. I leave for grad school at the end of July and want to do it before then. I had a log on here a few months ago leading up to my last powerlifting meet. You can find that here:
The first post in that thread has all my background information. Since those who are interested can find it there, I’ll just post my stats here.
22 years old
Best meet lifts: (raw, 181 class)
Squat - 450
Bench - 285
Deadlift - 560
Total - 1295
Vert: ???.. never had it officially measured. I’ll give a conservative guess of 30", probably a little more. As of right now I can touch a rim from a standing jump and can hang on it with a running jump.
My plan of attack for this is inspired by Kelly Baggett’s ‘ultimate training split’ which you can read about here: http://www.higher-faster-sports.com/theultimatesplit.html
Basically you set up 4 workouts, 2 upper body and 2 lower body. You train MWF, rotating between the 4 workouts. Plyos and speed work are done before the upper body sessions. I plan on running about 8 weeks of his basic setup and then switching to a 4 week phase where I focus solely on increasing explosiveness and speed and just maintaining strength. After training for powerlifting, I know I’m good in the strength department, it’s my explosiveness and movement efficiency that need work.
That’s it for now, I’ll post my first workout, which I did today, in a few minutes. Please get on me about this, I train alone so I need someone to hold me accountable.