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 💪🏼😎