It has always been a goal of mine to be able to slam dunk a basketball. I wasn’t sure which forum to post this in, but I figured olympic lifters might know a thing or two about jumping (which seems to be a combination of increasing one’s lower body strength:bodyweight ratio and also increasing speed and stretch reflex so the central nervous system can fire efficiently).
anyway, what should I do? Currently weigh around 190-195 at a height of 6 ft. Currently cutting to around 185 but so far have been maintaining/gaining on all my lifts. I do fairly standard bodybuilding split training.
Aass to grass Barbell Front Squat (pyramid up to a heavy set of 3-5)
Trap Bar Deadlift (pyramid up to a heavy set of 8-12)
Seated Calve Raise Dropset (about 4 total sets)
Seated Leg Extensions, 3 sets
Lying Leg Curls, 3 sets
Misc. ab exercises usually some crunching variations
But I have access to stepping blocks for box jumping and stuff. I lift in a very big gym w a lot of equipment. I just need guidance on how to train…
It has always been a goal of mine to be able to slam dunk a basketball. I wasn’t sure which forum to post this in, but I figured olympic lifters might know a thing or two about jumping (which seems to be a combination of increasing one’s lower body strength:bodyweight ratio and also increasing speed and stretch reflex so the central nervous system can fire efficiently).
anyway, what should I do? Currently weigh around 190-195 at a height of 6 ft. Currently cutting to around 185 but so far have been maintaining/gaining on all my lifts. I do fairly standard bodybuilding split training.
Aass to grass Barbell Front Squat (pyramid up to a heavy set of 3-5)
Trap Bar Deadlift (pyramid up to a heavy set of 8-12)
Seated Calve Raise Dropset (about 4 total sets)
Seated Leg Extensions, 3 sets
Lying Leg Curls, 3 sets
Misc. ab exercises usually some crunching variations
But I have access to stepping blocks for box jumping and stuff. I lift in a very big gym w a lot of equipment. I just need guidance on how to train…
Thanks for helping!!![/quote]
Get your squat numbers up
Get as lean as you can
practice dunking
Jump rope…dumbbell squat jumps…box jumps…and try to grab rim/backboard. Some guys are two leg jumpers. I was always one leg…but I could dunk at 5ft 9. If you want better advice…work on your jump shot instead.
Get your squat up (no wider than shoulder width stance, upright torso, at least parallel), keep bf% in check, practice jumping and dunking. I always liked hangcleans as well. At 5’9" with two bum knees I can still dunk pretty easily, and on good days still put down a 360.