u/bluewonder2000

week 1 of vertmaxxing (trying to dunk for the first time by dec 31)

where i'm at

• 6'0, 169 lb, never dunked
• touch is 1-2" above the rim, sometimes a one hand grab
• squat 245x5
• right knee tingles when i go hard, so i'm ramping jumps up slowly

what i'm doing this month (oct 5-25)

• 2 leg days: back squat first (245x5, then 225 2x5), then 24-30 low effort jumps in the gym (countermovement jumps, squat jumps, low rebounds, 3 sets of 8-10), then DB RDLs, wall sits and calf raises
• 1 max jump day every saturday starting this week, on a regular 10 ft rim: 5-10 easy run-ups to practice the last two steps and arm swing, then up to 8 max approach jumps. i stop when my touch height drops
• 1 upper day
• cutting from 169 to 160 slowly so i don't lose strength

after this month it's a deload + retest week, then more jump volume and dunk practice in november, then power work and a taper before dec 31

this saturday i'm measuring my reach (with tape measure) and filming max touch off one foot vs two feet. i'll post the numbers later this week :)

anyone go from barely grabbing rim to dunking? how long did it take, and did you go off one foot or two?