Author Topic: D4's Journal to DUNK  (Read 41429 times)

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D4

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Re: D4's Journal to DUNK
« Reply #690 on: June 16, 2013, 07:46:59 pm »
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BW: 156lbs

Push Press:
135 - 10

2 full court sprints
5 full court sprints with ball

3 x 8 Pogos
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

acole14

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Re: D4's Journal to DUNK
« Reply #691 on: June 16, 2013, 09:49:42 pm »
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I am seriously considering quitting on my goal of dunking.  I feel like a pussy writing that.  Here are my reasons:

1)  I've been training to dunk for 2 years and 3 months now, and went from 34"(consistently) to 37"(good days), 38"(PR).  I was at 37" for over a year now.  I hit 38" literally only twice before, the first one being like 8 months ago, and the 2nd one some other time.  I need 40" to dunk.

2)   I'm stalling and I don't know why.  Since my first time getting to 37", my squat to bodyweight ratio went up drastically...  My strength back then was probably a full squat 1 rep max of around ~200lbs.  Right now it's at ~290-300lbs (1.8xBW+).  All this while my body weight went up since then by only like ~5-7lbs.

3)   Squats fatigue the shit out of my legs, even with low-moderate volume.  It really affects my basketball (which is more important to me than jumping).  Plyo's give me some other problems sometimes.

4)   Since my last hyper-extension knee injury, I really worked on strengthening my hamstrings via knee flexion+extension, and getting hip/glute dominant.  However, my right knee got sort of hurt recently.  If I do DLRVJ's it hurts the same way it did when I had that hyper-extension.  IDK how this happened.  Today, my left knee started feeling like that too while WALKING in my work office.  I'm scared of injuring my knees and not being able to play basketball.

5)   Mental toughness is one thing, but after a couple years, I'm just getting tired of always thinking about shit like: timing my leg workouts to not hinder my basketball days, stretching+foam rolling before my jump training days to make sure i'm primed, session after session not seeing improvement, and whenever I do, getting some kind of set back by something like an injury, making sure I get perfect sleep + CNS recovery, and too much damn caffeine with all this. 

6)   Also, to just freely enjoy and work on strictly BASKETBALL.  IDK, that just sounds very appealing.


I'm considering to just do upper body + sprints and pogos to remain quick/springy in basketball.   I'm not gonna downplay my passion for my goal of dunking.  I wanted it so bad.  I was OBSESSED with it at certain points.  But the mental part of all this is so draining with all the other parts of my life already going on.  I no longer want to sacrifice fully enjoying/committing to my BIGGER ATHLETIC goal of getting better at BASKETBALL anymore for vertical training. 

Maybe my itch to jump higher and dunk will come back sooner or later.  But for now, I'm gonna heal my knees and do the following routine:

Tues - 8 ~30yd sprints + 3 x 8 Pogos + Push Press + Chin Ups
Thurs - Basketball/League Game
Sat - 4 ~30yd sprints + 3 x 8 Pogos + Bench Press + Basketball/League Game
Sun - 4 ~30yd sprints + 3 x 8 Pogos + Basketball

If I miss a sprint/pogo session on any day, who cares.  Just get better at basketball.  Sprints and Pogos alone should help me maintain/improve quickness and speed in basketball, which is more important than how high you jump. 


Anyone, feel free to share your thoughts/criticize me/encourage me or whatever.

Whoa I missed this. Firstly I think it's important to note that 2y3m isn't THAT long in the scheme of vert training. Vertical jump just happens to be a measurable that takes a long time to improve significantly in trained athletes, even just a few inches. Look at Ori Biala, he's been training for years to get from where he was to where he is now. You might think your improvements over that span haven't been much, but if I've learned one thing it's that gains come in spurts, usually after plateau-ing for a bit.

You might be stalling atm because your body has just become very well adapted to your current training methods. You should read this article (http://www.just-fly-sports.com/the-five-elements-of-dunking/) on different types of athletes (you might have already), and see if you're training the most effective way. Maybe for your jumping style and body structure, squats aren't that helpful after a certain point and you need to focus more on different exercises at different intensities.

Anyway, I'm not trying to tell you either way. It's up to you and I for one wouldn't hold it against you if you stopped. I would just take a break for a bit, do what you're doing now, but don't call it 'quitting'. See how you feel after a few weeks or months of not training for vert.

P.S. What's the pain exactly with your right knee? Is it inflammation or more structural (difficulty bending/straightening, popping etc.)?

D4

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Re: D4's Journal to DUNK
« Reply #692 on: June 19, 2013, 01:42:26 am »
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I am seriously considering quitting on my goal of dunking.  I feel like a pussy writing that.  Here are my reasons:

1)  I've been training to dunk for 2 years and 3 months now, and went from 34"(consistently) to 37"(good days), 38"(PR).  I was at 37" for over a year now.  I hit 38" literally only twice before, the first one being like 8 months ago, and the 2nd one some other time.  I need 40" to dunk.

2)   I'm stalling and I don't know why.  Since my first time getting to 37", my squat to bodyweight ratio went up drastically...  My strength back then was probably a full squat 1 rep max of around ~200lbs.  Right now it's at ~290-300lbs (1.8xBW+).  All this while my body weight went up since then by only like ~5-7lbs.

3)   Squats fatigue the shit out of my legs, even with low-moderate volume.  It really affects my basketball (which is more important to me than jumping).  Plyo's give me some other problems sometimes.

4)   Since my last hyper-extension knee injury, I really worked on strengthening my hamstrings via knee flexion+extension, and getting hip/glute dominant.  However, my right knee got sort of hurt recently.  If I do DLRVJ's it hurts the same way it did when I had that hyper-extension.  IDK how this happened.  Today, my left knee started feeling like that too while WALKING in my work office.  I'm scared of injuring my knees and not being able to play basketball.

5)   Mental toughness is one thing, but after a couple years, I'm just getting tired of always thinking about shit like: timing my leg workouts to not hinder my basketball days, stretching+foam rolling before my jump training days to make sure i'm primed, session after session not seeing improvement, and whenever I do, getting some kind of set back by something like an injury, making sure I get perfect sleep + CNS recovery, and too much damn caffeine with all this. 

6)   Also, to just freely enjoy and work on strictly BASKETBALL.  IDK, that just sounds very appealing.


I'm considering to just do upper body + sprints and pogos to remain quick/springy in basketball.   I'm not gonna downplay my passion for my goal of dunking.  I wanted it so bad.  I was OBSESSED with it at certain points.  But the mental part of all this is so draining with all the other parts of my life already going on.  I no longer want to sacrifice fully enjoying/committing to my BIGGER ATHLETIC goal of getting better at BASKETBALL anymore for vertical training. 

Maybe my itch to jump higher and dunk will come back sooner or later.  But for now, I'm gonna heal my knees and do the following routine:

Tues - 8 ~30yd sprints + 3 x 8 Pogos + Push Press + Chin Ups
Thurs - Basketball/League Game
Sat - 4 ~30yd sprints + 3 x 8 Pogos + Bench Press + Basketball/League Game
Sun - 4 ~30yd sprints + 3 x 8 Pogos + Basketball

If I miss a sprint/pogo session on any day, who cares.  Just get better at basketball.  Sprints and Pogos alone should help me maintain/improve quickness and speed in basketball, which is more important than how high you jump. 


Anyone, feel free to share your thoughts/criticize me/encourage me or whatever.

Whoa I missed this. Firstly I think it's important to note that 2y3m isn't THAT long in the scheme of vert training. Vertical jump just happens to be a measurable that takes a long time to improve significantly in trained athletes, even just a few inches. Look at Ori Biala, he's been training for years to get from where he was to where he is now. You might think your improvements over that span haven't been much, but if I've learned one thing it's that gains come in spurts, usually after plateau-ing for a bit.

You might be stalling atm because your body has just become very well adapted to your current training methods. You should read this article (http://www.just-fly-sports.com/the-five-elements-of-dunking/) on different types of athletes (you might have already), and see if you're training the most effective way. Maybe for your jumping style and body structure, squats aren't that helpful after a certain point and you need to focus more on different exercises at different intensities.

Anyway, I'm not trying to tell you either way. It's up to you and I for one wouldn't hold it against you if you stopped. I would just take a break for a bit, do what you're doing now, but don't call it 'quitting'. See how you feel after a few weeks or months of not training for vert.

P.S. What's the pain exactly with your right knee? Is it inflammation or more structural (difficulty bending/straightening, popping etc.)?

I am not quitting anymore lol... It was just an emotional response from having my right knee hurt, and my left knee starting to have some signs too.  However, doing Lance's suggested rehab exercises (high rep leg curls) that he told me to do when I hyperextended my knee a year ago, my knees are healing steadily.  I feel they will be fine within ~2 weeks.

I'm gonna keep it at sprints and pogos, and add jump sessions and bounding back in once my knees are healthy again.



BW: 156lbs

5 ~30yd sprints

3 x 5 Pogos

Lowered the volume today as my legs felt a little fatigued.


Bench Press:
205 - 4 <-- failed 5th rep.. fuck I gotta start eating more
185 - 6 6

Pull Ups:
BW - 10 10 6


Knee rehab stuff
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #693 on: June 22, 2013, 11:15:47 pm »
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BW: 155lbs

My body just wasn't feeling it today

Push Press:
135 - 8 5 5

Chin Ups:
BW - 12 12 9

~7 full court sprints with ball

3 x 8 Pogos <-- suck
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #694 on: June 26, 2013, 11:01:48 pm »
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BW: 155lbs

Kinda deloaded recently...


8 ~30 sprints <-- expected the extra rest recently to have me faster today, but the opposite happened... I felt unexplosive and slow lol

3 x 8 Pogos <-- ankles didn't feel springy...

Bench Press:  I tried, but couldn't do them.  On saturday during my game, someone inadvertently elbowed me in the chest and didn't hurt that much at the time, but from doing bench presses... Oh man...  Once my warm up sets got up to 185, I could barely lift it.. The spot is in the inner chest, by the bone there on my right side.  When I was lifting, it felt like it was tearing in there as I was pressing the bar up...

Anyone have something similar happen to them like this before?  Would just rest help my chest heal and able to bench soon?  Not too big a deal, as I'm just maintaining my upper body.

Pull Ups - 10 10 6


Knee rehab stuff
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #695 on: June 29, 2013, 11:45:24 pm »
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BW: 157lbs

Push Press @ 135 - 8 7 5

Chin Ups @ BW - 12 12 8


5 full court sprints

3 x 8 Pogos
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #696 on: July 10, 2013, 12:29:05 am »
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BW: 157lbs

Took 10 days off lol


8 ~30yd sprints  <-- pretty strong aceleration

3 x 8 Pogos

Bench Press @ 185lbs - 8 6 5

Pull Ups @ BW - 10 6 4 <--- my abs fatiguing made me suck... I guess 10 days affected it, since they're used to being used 4x/week normally
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #697 on: July 13, 2013, 11:55:15 pm »
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BW: 157lbs


Push Press:
135 - 8 8 4

Chin Ups:
BW - 12 12 9


5 full court sprints

3 x 8 Pogos <-- really springy and high
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #698 on: July 16, 2013, 11:59:30 pm »
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3 ~30yd sprints

4 x 6 SL Bounds

3 x 8 Pogos


Bench Press:
185 - 8 7 5

Pull Ups:
BW - 10 8 6
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #699 on: July 21, 2013, 01:00:39 am »
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BW: 155lbs

Push Press:
135 - 8 7 4

Chin Ups:
BW - 12 12 10


5 full court sprints
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #700 on: July 24, 2013, 11:14:29 pm »
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BW: 155lbs <-- gotta eat more


3 ~30 yd sprints <-- good

4 x 6 SL Bounds <-- good

3 x 8 Pogos <-- good


Bench Press:
185 - 8 7 6

Pull Ups:
BW - 10 9 6


Overall good workout
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: D4's Journal to DUNK
« Reply #701 on: July 31, 2013, 11:36:03 pm »
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BW: 157lbs


5 ~30 yd Sprints

4 x 6 SL Bounds

3 x 8 Pogos


Bench Press:
185 - 8 8 4

Pull Ups:
BW - 10 10 5
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"