Author Topic: MIC Asian Dunkers Routine  (Read 5237 times)

0 Members and 1 Guest are viewing this topic.

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
MIC Asian Dunkers Routine
« on: April 14, 2016, 10:13:34 pm »
+2
Hi, guys. My name is Tproc, the founder of MIC dunking team based in China. I guess I am supposed to write my first post in the Introduction section. But I also have lots of questions from our dunkers to ask you guys. Sorry about that. So, basically, we are a group of Chinese dunkers and widely considered the best Asian dunkers in the world. Below is our YouTube channel and you can go check out our videos and see if I am bullshitting. LOL.

https://www.youtube.com/channel/UC5QSuvVSFeTbpc68z4dOoNw

Anyway, as you can see, we have a few of our dunkers can hit BTL fairly easy. But the problem is we are not consistent. I would say the best dunker from our team who can do BTL 7 times our of 10 tries, which is nothing compared to guys like Guy Dupuy, who can hit BTL pretty much 100% all day.

Weight training is not common from our team, the best squatter is 5'9 Chen Dengxing. His 1RM ATG squat is 355 pounds @ 150, which is huge for his size. But trust me, he got his hops from his long jump days when he barely touched a barbell. Weight room is not common in Chinese grassroots dunking world. The rest of the guys just focus on dunking twice a week, stretching, and pickup basketball from time to time.

I guess my question is how important is weight when it comes to vert training. Too much weights can hurt your motor pattern in jumping. But weight can also help you get over the hump when your vert hits plateau. Jordan Kilganon's max squat is about 335 and deadlift is 405 (he told me). I know he's a freak. But he did get really good without weights.

Thanks guys.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: MIC Asian Dunkers Routine
« Reply #1 on: April 15, 2016, 03:29:43 am »
+1
Well... it's really a matter of your genetics (by that I mean all the factors involved, CNS, leg lengths, tendons etc etc etc). If you're lucky, then you can just practice dunking and get great at it and that's it. But at some point you're going to hit a plateau in terms of max movement efficiency and then you simply need more strength to apply that in an already extremely efficient movement and with an already great body for dunking.

As long as the strength work volume is not so focused that it messes up with dunking, you should be good. Obviously it's more complicated, but since you guys are already very dunking-efficient, you shouldn't have a problem with strength training interfering badly with jumping.

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #2 on: April 15, 2016, 01:12:32 pm »
0
Well... it's really a matter of your genetics (by that I mean all the factors involved, CNS, leg lengths, tendons etc etc etc). If you're lucky, then you can just practice dunking and get great at it and that's it. But at some point you're going to hit a plateau in terms of max movement efficiency and then you simply need more strength to apply that in an already extremely efficient movement and with an already great body for dunking.

As long as the strength work volume is not so focused that it messes up with dunking, you should be good. Obviously it's more complicated, but since you guys are already very dunking-efficient, you shouldn't have a problem with strength training interfering badly with jumping.

Thanks for the wisdom. I will let my guys know and give it a shot.

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: MIC Asian Dunkers Routine
« Reply #3 on: April 15, 2016, 03:52:32 pm »
+2
I'll second what Raptor said. The way I see it (especially if you have two footed jumpers who are not very strong) having your team squat 3x5 twice a week and put 100lbs on their squats over a long period of time is going to help. Not slow them down. As long as they keep practicing dunking.
I'm LAKERS from The Vertical Summit

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #4 on: April 16, 2016, 12:58:29 pm »
0
I'll second what Raptor said. The way I see it (especially if you have two footed jumpers who are not very strong) having your team squat 3x5 twice a week and put 100lbs on their squats over a long period of time is going to help. Not slow them down. As long as they keep practicing dunking.

But if you squat twice a week and do dunk sessions 2 times a week, it's gonna burn your CNS eventually, right? Over time, the fatigue will build up and you are gonna have to focus on one aspect of the training. Either focusing on bringing up the squat or just doing dunk sessions while doing low volume squat. We find that the more we squat, the lower we jump. But once we drop squat or just lower the volume, we will be able to realize our full vertical potential.

ghettoracer

  • Sr. Member
  • ****
  • Posts: 372
  • Respect: +78
    • View Profile
    • http://facebook.com/ghettoracer
Re: MIC Asian Dunkers Routine
« Reply #5 on: April 16, 2016, 02:26:42 pm »
0
How often are you guys performing dunks for public?  I assume there is an off season?  btw I'm Chinese too, from Taiwan.  You guys have mad hops.  The videos look great.  In time you guys should get lot of views on youtube.  Seems like you have spent some times in either USA or Europe?
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #6 on: April 18, 2016, 12:21:54 am »
+1
How often are you guys performing dunks for public?  I assume there is an off season?  btw I'm Chinese too, from Taiwan.  You guys have mad hops.  The videos look great.  In time you guys should get lot of views on youtube.  Seems like you have spent some times in either USA or Europe?

All my dunkers are based in China. I live in the States and travel back to China in summer when most events take place. I cannot really tell you how often we have shows. But we are the only dunking team in China and we get booked throughout the year. I actually went to Taiwan last year and had fun. Got to dunk at 青年公园 and that court was amazing!

jumperer

  • Sr. Member
  • ****
  • Posts: 328
  • Respect: +120
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #7 on: April 18, 2016, 03:02:13 am »
+1
Chinese too here, and am now more motivated to start dunking after seeing that lol. Don't have much advice, but just noticed that all your two foot jumpers have such long penultimate steps. Probably came naturally due to all the dunking practice?

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #8 on: April 18, 2016, 12:26:07 pm »
+1
Chinese too here, and am now more motivated to start dunking after seeing that lol. Don't have much advice, but just noticed that all your two foot jumpers have such long penultimate steps. Probably came naturally due to all the dunking practice?

Yup, you have no idea how much we dunk on a weekly basis. However, weights are still important. Whenever we stop improving, it's time we get in the weight room and continue to progress. But when it comes to vert training, dunking is the best exercise out there. If you can read Chinese and are on WeChat, I suggest to follow our official vert training, TprocZha.

jumperer

  • Sr. Member
  • ****
  • Posts: 328
  • Respect: +120
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #9 on: April 19, 2016, 02:57:56 am »
+1
Chinese too here, and am now more motivated to start dunking after seeing that lol. Don't have much advice, but just noticed that all your two foot jumpers have such long penultimate steps. Probably came naturally due to all the dunking practice?

Yup, you have no idea how much we dunk on a weekly basis. However, weights are still important. Whenever we stop improving, it's time we get in the weight room and continue to progress. But when it comes to vert training, dunking is the best exercise out there. If you can read Chinese and are on WeChat, I suggest to follow our official vert training, TprocZha.

I see, you guys just make it look so smooth. Yea, weights are definitely important too. Do you guys just squat though? In the past, I actually spent more time squatting than actually jumping/dunking and that led to making me quad dominant, so now my jump looks a bit weird. I could, and I still think I can hang on the rim with both hands off a standing vertical, but I wasn't even close to dunking. Yea I have wechat, but can only read a bit of Chinese. I'll still follow it though.
« Last Edit: April 19, 2016, 03:03:11 am by jumperer »

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #10 on: April 20, 2016, 01:46:14 pm »
+1
Chinese too here, and am now more motivated to start dunking after seeing that lol. Don't have much advice, but just noticed that all your two foot jumpers have such long penultimate steps. Probably came naturally due to all the dunking practice?

Yup, you have no idea how much we dunk on a weekly basis. However, weights are still important. Whenever we stop improving, it's time we get in the weight room and continue to progress. But when it comes to vert training, dunking is the best exercise out there. If you can read Chinese and are on WeChat, I suggest to follow our official vert training, TprocZha.

I see, you guys just make it look so smooth. Yea, weights are definitely important too. Do you guys just squat though? In the past, I actually spent more time squatting than actually jumping/dunking and that led to making me quad dominant, so now my jump looks a bit weird. I could, and I still think I can hang on the rim with both hands off a standing vertical, but I wasn't even close to dunking. Yea I have wechat, but can only read a bit of Chinese. I'll still follow it though.

Dunking is all about balancing weights and dunk sessions. You should always make sure that you dunk more than squatting. Always remember that squat is just a tool you use to work on your vert. No body's ever said the more you squat, the higher you jumper. As a dunker, the best training is always gonna be jumping consistently.

Dreyth

  • Hero Member
  • *****
  • Posts: 2776
  • Respect: +821
    • View Profile
    • Email
Re: MIC Asian Dunkers Routine
« Reply #11 on: April 20, 2016, 02:41:54 pm »
0
But if you squat twice a week and do dunk sessions 2 times a week, it's gonna burn your CNS eventually, right? Over time, the fatigue will build up and you are gonna have to focus on one aspect of the training. Either focusing on bringing up the squat or just doing dunk sessions while doing low volume squat. We find that the more we squat, the lower we jump. But once we drop squat or just lower the volume, we will be able to realize our full vertical potential.

Since I've started training I've increased my squat by about 300lbs and still played basketball consistently. I went from not touching rim to throwing down two handed tomahawks. Hopefully my first windmill in a few months. You can manage to fit in 2 leg workouts and 2 jump workouts in the same week just fine.
I'm LAKERS from The Vertical Summit

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: MIC Asian Dunkers Routine
« Reply #12 on: April 20, 2016, 02:46:42 pm »
0
I swear I don't get how people do it. You probably afford better quality food/have less stress than me, I 've been squatting consistently in the last 9 years, my max squat right now is probably a 110 kg x 2 reps or something like that. It's less than what you GAINED.

MIC

  • Newbie
  • *
  • Posts: 9
  • Respect: +11
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #13 on: April 20, 2016, 05:24:50 pm »
0
I swear I don't get how people do it. You probably afford better quality food/have less stress than me, I 've been squatting consistently in the last 9 years, my max squat right now is probably a 110 kg x 2 reps or something like that. It's less than what you GAINED.

Squat does help, but it should never be treated as your main lift. Some people are built to squat more. Check out this dunker of ours: https://www.youtube.com/watch?v=mbUaUZXktRk

He used to do high jump and like most of other high jumpers, he hates squat. So, he just sticks to quarter squat and look at him now. He only quarter squats once every two weeks. But goes heavy as fuck. He dunks 3 times a week.

alestor91

  • Full Member
  • ***
  • Posts: 218
  • Respect: +41
    • View Profile
Re: MIC Asian Dunkers Routine
« Reply #14 on: April 20, 2016, 07:07:54 pm »
0
I swear I don't get how people do it. You probably afford better quality food/have less stress than me, I 've been squatting consistently in the last 9 years, my max squat right now is probably a 110 kg x 2 reps or something like that. It's less than what you GAINED.

Have you used creatine? Look at this:



From http://pages.uoregon.edu/mdillon1/Creatine,%20Exercise,%20and%20Sports%20Performance/Creatine,%20Exercise,%20and%20Sports%20Performance.html

My squat and vertical have shot up like crazy ever since I started using it.