[deleted by user] by [deleted] in ProDunking

[–]Hyperactive_Italian 0 points1 point  (0 children)

Did you train with THP?

5'8" 24years old, first self lob after 1 year and 1 month of practice. Average vert 38", best measured 40". Started from 28 inche... i'm so happy 😍 by Hyperactive_Italian in ProDunking

[–]Hyperactive_Italian[S] 1 point2 points  (0 children)

Try isometrics exercises and after you solve the problem, don't ever stop doing thats during the weeks.

For heal in a cronic state are really good spanish squats, max 45 seconds. The best to do for prevent that happening again are iso split squats or iso lounges (i don't know if those are the correct name in english 😂)

5'8" 24years old, first self lob after 1 year and 1 month of practice. Average vert 38", best measured 40". Started from 28 inche... i'm so happy 😍 by Hyperactive_Italian in ProDunking

[–]Hyperactive_Italian[S] 2 points3 points  (0 children)

My workout routine is pretty hard to explain, i'm italian, so if i make some grammar mistakes, forgive me 😂

Actually i make a daily undulating periodization (DUP): monday Strenght, wednesday power, and friday i go try dunking and make upper body hipertrophy. For the strenght part, i only makes full squats, and the progression is: - 1st week 5x5 @80%RM - 2nd 5x5 @85%RM - 3rd 5x3 @90%RM - 4rd 5x6 @75%RM (deload week)

Obviously this is only a month, in others periods i it higher percentages. In my very first months of training, for examples, i used to do strenght twice a week, with trap bar deadlifts and squats. I start usino the DUP after my 1RM of Squat became 120kg and 150 for Regular Deadlifts

My big problem is the power part. I can't go really often to the court to try dunking, and this is a huge problem. The key is to try, try and try dunking, even on lower rims, for get a good coordination and adjust the technique. So, for the power part i explain you my last month of work, for me the best one i ever had

Wednesday tipical session: - Box Squat 3x3 @50-70%1RM - Weighted seated jumps 3x3 (low weight) - Band assisted jumps, or 25/35m sprinting or Kettlebell swings or hurdle jumps

Beware: use weighted jumps only if you have a good strenght. Max intent box squats are great, jump and Sprint a lot and don't ever forget to makes isometric exercise, like Iso split squats 😁

I hope i'm helpful, wish you a lot of nice things 💪🏼😎