I'm setting a new goal for myself to increase my vertical enough to dunk. I'm 32 6' tall and 198 lbs 16%bf. The last time I dunked I was 17 years old , same height and 155 lbs. I was very inconsistent on the dunks and could only do them on a good day. Right now when I extend my arm upward I reach about 8 ft. I can touch the rim jumping off both feet so my vertical is about 24''. I'll probably need another 6-8'' to dunk.
I'm going to put my plan here and see what you guys think. I'm going to alternate between a strength training leg work out and practicing jumping in the gym. I have a herniated disc which gives me trouble so you won't see back squats or deadlifts in this workout. All lifts will be done explosively.
Front Squat 4x6
One legged Leg press 4x6
Calve raises 4x10
maybe hanging cleans if I can learn them properly.
The jumping exercises will be stuff like jumping up and touching the rim 10 times in a row. Doing layup drills where my hand touches the rim on the finger roll and similiar fun stuff to keep in interesting. I'm going to do this drills 2-3 times a week.
I've read that I should be doing the leg workout 2 a week. I'm thinking of alternating between the leg work and jump drills leaving a day of rest between them. That'd be about 3 work outs a week. Do you guys think it's overkill? I'll also be dropping about 15-20 lbs of fat starting in March. I'm currently trying to build muscle for now but in March I'll start cutting to look ripped for the summer. I'm hoping to dunk by June 1st (b-day).
I'll post the video of my dunking on a regulation rim then.