Author Topic: Evan's Dunk Journey  (Read 1987 times)

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ejkeeper13

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Evan's Dunk Journey
« on: August 18, 2015, 11:55:00 am »
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I am a former college athlete that played goalkeeper for three years at the division 1 level.  Currently I am graduate assistant strength and conditioning coach and have been coaching for the past 3 years.  I work a pretty long schedule most days during the week, 6am-4pm with 2 hours of break between about 11-1pm.
My goal is to really throw down with authority and have been training viciously since the middle of May and have gotten really close and actually landed a soft one yesterday.  For the next month I am going to be practicing dunking 2-3 days a week, with no lower body strength work and only upper bodybuilding. 

My most current stats are:
Height: 6'2
Reach: 95in
BW: 190-193lbs
SVJ: 31 https://www.youtube.com/watch?v=4gGZMYD4QUg
SLRVJ: 30-34
RVJ: 34  https://www.youtube.com/watch?v=eYq1N38FeyY
Back Squat: 315 https://www.youtube.com/watch?v=HhMjeuoG2sE
Power Clean: 260 https://www.youtube.com/watch?v=B_A9amn1ia8
Hang Snatch: 175 https://www.youtube.com/watch?v=9eV9cLw7x4s

Recent misses:
https://www.youtube.com/watch?v=xf8hL6cTGXg
https://www.youtube.com/watch?v=v9vcSP369Hk
https://www.youtube.com/watch?v=s4QjWPN6Y6k
https://www.youtube.com/watch?v=JEPwvOJ-Nyg

I would appreciate any feedback!! I am very close to getting this and very motivated!!!


maxent

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Re: Evan's Dunk Journey
« Reply #1 on: August 18, 2015, 12:11:06 pm »
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Welcome to the board. Nice stats, the powerclean was impressive! Esp for your squat, you and gkul have a very efficient ratio of squat and clean.

Looking at your dunk vids it seems you need more movement efficiency, you look and move like someone athletic who hasn't played basketball before. I think shorten your runup, cap it to say 3-6 steps max, slow down and focus on getting maximum power into and out of the jump. Lots of reps repeating the same, identical approach to the rim in terms of steps. You should be dunking very soon.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Coges

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Re: Evan's Dunk Journey
« Reply #2 on: August 18, 2015, 09:17:02 pm »
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Welcome to the board. Nice stats, the powerclean was impressive! Esp for your squat, you and gkul have a very efficient ratio of squat and clean.

Looking at your dunk vids it seems you need more movement efficiency, you look and move like someone athletic who hasn't played basketball before. I think shorten your runup, cap it to say 3-6 steps max, slow down and focus on getting maximum power into and out of the jump. Lots of reps repeating the same, identical approach to the rim in terms of steps. You should be dunking very soon.

Great advice.

You certainly look like you have the height and the athleticism to dunk but just need to get your run up sorted. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ejkeeper13

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Re: Evan's Dunk Journey
« Reply #3 on: August 23, 2015, 05:18:54 pm »
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I really appreciate the feedback fellas.  Here is some clips from yesterday, I really tried to break m+ 5y steps down and attack the final steps better. Yesterday was probably 25+ attempts approaches. 

Friday Training:
Incline DB Bench Alternate arms 4x6+6 50-55lbs
ss/DB Row On Bench 3x8/8 @70lbs
Tricep Push Down 3x12
ss/Windmills 2-3x6/6
ss/TRX Y,T,Facepull 3x4/4/4
Cable Bicep Curls 3x12
ss/SB Deadbugs 3x6/6
ss/DB Front Raises 3x12 15-20lbs

Saturday:
Head Touches
1 https://www.youtube.com/watch?v=QQCggNpczm4
2 https://www.youtube.com/watch?v=RoA-f0IQ1Lo
3 https://www.youtube.com/watch?v=lJZiHK3ysTk

Weak Dunk Makes
https://www.youtube.com/watch?v=wSAq93YTZaU
https://www.youtube.com/watch?v=9clMCuFkwUo
https://www.youtube.com/watch?v=6niU0rie6pE

ejkeeper13

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Re: Evan's Dunk Journey
« Reply #4 on: September 01, 2015, 06:12:04 pm »
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