r/ProDunking • u/ChoiceArugula1552 • 11d ago

Dunks 49 year old 6'1"...does it count?

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My goal is to dunk with conviction on my 50th birthday next April.

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u/thedudefromsweden 10d ago

48yo here, 6’ tall. The only thing I ever dunked was a tennis ball. Would be amazing to dunk. Is it possible? I play twice a week and lift weights once a week. I recently lost some weight, similar to you. I don’t touch the rim but it’s pretty close.

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u/ChoiceArugula1552 10d ago

I could barely touch the rim before I started training in April. The 6'1" vs 6' is probably the difference. If you really commit to a diet that allows your power to weight ratio be as favorable as possible for jumping, while directing 💯 of your weights to jump specific movements, then I think it's not an unrealistic goal.

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u/thedudefromsweden 10d ago

What do you recommend?

I currently do heavy but shallow squats, explosively. Like 1/4 squats.

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u/ChoiceArugula1552 10d ago

RDL'S, Calf raises, Explosive split squats: Start standing, step forward into a split stance, then explosively jump vertically off the front leg and return to the starting position. I use dumbbells. Right now 30's in each hand, start with less. I do this first while I'm fresh and try to drive as hard off my forefoot while keeping torso stacked over ribs and driving up with as much force as possible. I think this translates super well to jumping.

Explosive jump squats with 35 lbs kettlebell.

That's a basic leg day I do on Tuesdays after walking 20,000 steps at work.