Monday-Jump day warm up - leg ex. isos calf raise isos dynamic stretching, skipping, running jump session - from low intensity to max intensity jumps (until feeling fetiqued) Tuesdays - strength power leg days Warm up 7x3/8x2 powercleans 6x3/5x4 front squats 4x5 rdls 4x5 standing calf raises Wednesday - active recovery 1x10 each upper + lower body supper low intensity Thursday - jump day warm up - leg ex. isos calf raise isos dynamic stretching, skipping, running jump session - from low intensity to max intensity jumps Friday - leg day 7x3/8x2 cleans pulls 6x3/5x4 backsquats squats Nordic curls 4x5 standing calf raises Saturday+Sunday - rest Isos+McGill big 3 If I should correct anything let me know
I don’t do vertical training but I just want to take the time to appreciate your dedication to this. Like the amount of emphasis on recovery alone is something else. I can definitely take some notes from you.
@@enterthejordan454flat feet are not genetic. its bc of the shoes you wear. walk more barefoot and do some exercises on youtube which spread out your toes
Just so you know man, you’re an inspiration. When I’ll dunk I will start sharing similar content for my country, and I will credit you cause you are crucial to my journey, just thanks man!
I just started getting into basketball , but i when i saw the net i realised its soo freakin high i am almost 5,7 and i thought dunk isnt a thing for someone like me but you motivated me to involve jumps in my gym training hope i can dunk sometime soon
Hey i believe that doing some light extensive plyos would be very good for you and your bounce. It would also help with a stiffer landing and take pressure off your knees.
Quick question why is there no rest day after the max high jump days for instance, Mondays and Thursdays or do they not think you need that much rest after Max high jump days during the week
Not needed and also it would create too many rest days since there are 2 rest days and 1 active recovery day already. You shouldn't be that fatigued after a max jump day
As someone who is very careful about overtraining because of how often ive done it in the past, i feel like its a bit much to be doing muscular exertion on your legs 4 days a week, even if its a jump day you’re still using your leg muscles and im really not sure that you’re getting 100% out of your legs by splitting plyos and lifting into 2 different days back to back. if it works for you then great but be careful because of all of these injuries you’ve had! Keep grinding for the dunks brodie 🔥
Yup this is an extremely intense but you also have to keep in mind that I have about 2 years of training history followed by months of proper load management and rehab. The load just 1 month ago was nowhere near this intense. But ofc overtraining is a huge concern cus i was doing MORE than this when i suffered my knee injury haha. I appreciate the support
yo Riq, lets say you do 5 sets of 4 of squats. Do you build up/warm up to a certain weight and then start counting the sets and reps as part of thr 5x4. Or is every set that you build up from count as part of the 5x4. I hope im making sense lol
I build up to my working set with warm up sets. i dont count the warm ups sets. Once i reach a heavy enough weight after warming up, i'll count that as set 1
What do you dou on saturday and sunday , just for curiosity what are your hobbies? Not many peole talk about those but im sure they are important for you of you have them
You should invest some time with a weightlifting coach. Your hips should not be rising in the first pull. You’re not able to get proper leg drive when your hips are rising prematurely.
@@JohnEvans weightlifting is a technical sport that is very difficult to self-teach after a certain level. Unfortunately, most without coaching will develop bad habits that can be hard to correct later on.
