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Slam Dunk Plan Anonymous
Purpose: To communicate my plan to /fit/ and receive input
Goal: To slam dunk on niggas
Objectives:
1) Steadily lose up to 5 pounds of body fat over the course of 4 weeks
2) Continue steady increases of strength
3) Increase explosive jumping ability by at least 10 inches, with 20 inches being preferred

Stats:
Height: 68 inches (5 ft 8 inches)
Weight: 160 lbs
Body Fat: 10-12%
Height with arms extended over head: 84 inches (7 ft)
Height of basketball rim: 120 inches (10 ft)

Vertical leap based on height needed to dunk: 36-42 inches (3 ft – 3”6 inches)
Comment too long. Clickhereto view the full text.
>> Anonymous
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--continued--

Plan:
Divide each day into 2 workouts, 3 times a week, M-W-F. Each morning and evening workout is separated by 8 hours. Strength workout based on Starting Strength by Rippetoe, explosive workout based on various readings. Sets first followed by reps. Traditional warm-ups before each workout, now including light plyo work.

Morning routines (explosive)

Workout A:
2x10 Single-leg box jumps
5x5 bounding broad jumps
5x50m sprints, ramping up by 10% each time, from 50-90%

Workout B:
3x3 GHR
3x25m Bounding run
5x3 Rim jumps

Evening routines (strength)

Workout C
3x5 Back Squat (85-87% 1RM)
3x5 Bench Press
1x5 Deadlift

Workout D
5x3 Reactive Squats (40% 1RM)
3x5 Shoulder Press
5x3 Power Clean

Weeks 1 & 3
Mon = AC
Wed = BD
Fri = AC

Week 2 & 4
Mon = BD
Wed = AC
Fri = BD

Any comments would be appreciated, especially critique. Feel free to adapt to your own uses if you like.
>> Anonymous
moar box jumps
>> Anonymous
>>411006

See
>Single-leg box jumps

Box jumps' bigger brother
>> Anonymous
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OP here, what no replies? Only bump for tonite then. I'll be back tomorrow to check up on this
>> Anonymous
interesting reading OP.

I found that starting strength didn't seem to push me as much as stronglifts... 5x5 versus 3x5 seemed to fuck me over in a much more pleasing manner. Plus it seemed a more "complete" workout.

just my uneducated opinion.
>> Anonymous
>slam dunk
>5'8

good fucking luck
>> Anonymous
OP im 5'8 too and i cant dunk for shit. good luck super nigga
>> Anonymous
why dont you try those fucking shoes? jumpsoles or some shit i think they were called.
>> OP here
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Sup guys, it's the OP

>>411388
I was thinking about that too. I figured that with the lifting it might be a good idea to lower the intensity and increase the volume. This is kind of a test program, to see if I can handle the stress, if not, I'll seriously consider changing the set and rep scheme to 5x5

>>411391
>>411396

Don't worry bros, I'll post videos of me dunking on some niggas in a few months

>>411397
I doubt those will do anything, but thx anyways
>> Anonymous
Does Wayne Brady have to dunk on a nigga?
>> Anonymous
>>411055
>>411742

Is OP the Hotaru Maniac?
>> Anonymous
>>411811

Nobody knows who the HM is, he's just a legend.

To the OP, can you really handle this amount of training? It seems like an awful lot.
>> Anonymous
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Lol no I'm not Hotaru Maniac.

>>411890
>To the OP, can you really handle this amount of training? It seems like an awful lot.

Yea, it does. I've never trained twice a day before, so I need to see how my body handles it. I'm confident that I can, however, handle the amount with proper nutrition and rest.

Any other programming ideas, bros? I guess I should have made it more clear that's what I wanted.
>> Anonymous
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>>411391
thanks
>> Anonymous
If you're going to try to dunk at least go out there and actually practice the mechanics of what you plan to do, sure the work-out WILL give you an opportunity to dunk, but it is up to you ultimately whether or not you'll be succesfull. I'm 5'10 (white) and I have dunked it a few times, I haven't done any sort of weight work-out but I guess it came down to me going out there and practicing as well as natural athletic ability.
>> Anonymous
>>412429

Oh and I'm about 15 lbs bigger than you as well, btw what can you currently achieve at 5'8? A ring grab or ring touch? I'm just interested in what your starting point is.
>> OP
>>412435

Lol idk, I don't really play basketball, the goal is to be able to just dunk. Tested my vertical leap the other day on a wall, it was 22 inches, and the height of my hand held overhead is 7 feet, so jumping up touching something I can reach about 9 feet. So I'm guessing I could touch the backboard.
>> Anonymous
>>412442

OP, in all honesty...good luck, you're going to need it.
>> OP
>>412444

Thx bro, but this shit's going to be easy.
>> Anonymous
>>411391
as a kid i knew a dad who was a 5'8" lebanese man who could dunk without much problem on a 10' goal

so it is possible

i also have hope as i'd like to dunk on sum niggas
>> Anonymous
>>412448

You say that like you think you'll be dunking after 4 weeks lol. You'll go through weeks where you gain 4 inches in vertical and the next week lose 5, I strongly recommend you space it out and work out once a day at best. That is normal though so don't freak out. To realistically dunk, you'd have to be doing that program for a good 16 weeks.
>> Anonymous
>>412452

Youtube 't-dub', guy is 5'7 and is probably the best in the world under 6ft.
>> OP
>>412454

I'm not setting a time limit on this, more like a time horizon. Indeed, my only major goal is that I gain close to 10 inches within 4 weeks. I have a feeling that it's going to come easy though, as the requisite strength base is already there, but if this program isn't working out by 1 month, then I'm just going to have to research more literature and redesign the program. No biggie
>> Anonymous
NEW /FIT/ GOAL

WE'RE ALL GOING TO DUNK ON SUM NIGGAS
>> Anonymous
I wanna dunk too

I hear you have to squat 1.5 times bodyweight before even attempting jump training?
>> OP
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>>412571

You don't have to, but it's strongly recommended. If you're body isn't naturally built for leaping (long tendons etc) then starting plyometric training by itself is going to produce minimal results. Likewise, strength training by itself will give marginal leaping ability, but the two combined together provide tremendous gains. If you can't jump high now, the quickest way to see gains is to start doing a strength-only training program, followed several months later by a combined strength/plyo program. Once your 1-Rep Max squat gets into the 1.5x - 2x bodyweight range, you'll have the necessary base strength to begin plyo training.
>> OP
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lol bump time.
>> Anonymous
google motherfuckers

http://verticalleaptraining.blogspot.com/
>> Anonymous
I put the vertical jump bible (VJB) on /rs/ for you guys, search for it.