Author Topic: Joel Smith article - 5 elements of dunking  (Read 2115 times)

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acole14

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Joel Smith article - 5 elements of dunking
« on: May 13, 2013, 05:46:23 am »
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Cool article by Joel Smith on different types of vert trainees (Adarq gets a mention):

http://www.just-fly-sports.com/the-five-elements-of-dunking/

LBSS

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Re: Joel Smith article - 5 elements of dunking
« Reply #1 on: May 13, 2013, 09:38:33 am »
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i hope to god i'm earth and not water.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: Joel Smith article - 5 elements of dunking
« Reply #2 on: May 13, 2013, 10:31:16 am »
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<a href="http://www.youtube.com/watch?v=Vo0D6bzxLLw" target="_blank">http://www.youtube.com/watch?v=Vo0D6bzxLLw</a>