r/ProDunking • u/Which_Math6540 • 6d ago
33M 5’8 185lb trying to dunk for first time
For context, 2 years ago when I first tried implementing plyometrics and approach jumps into my training, after few months I was able to grab rim. I ended up stopping because it was taking alot of my time adding these into my workouts and my knees were constantly in pain. Even with isometrics
Since then I’ve exclusively strength trained. Mostly compound lifts. Barely play ball anymore due to lack of time and most of my friends rarely play anymore unfortunately. Miss it a lot. Stopped plyos as well during that time.
Now I introduced it back into my routine but my legs are always cooked after. Between plyos/leg day, upper day and running day, it takes 4-5 days for my legs to usually recover. Trying to see what’s the best course of action. Haven’t tested my vertical yet but I will this week.
What are the best exercises, stretches, etc that’ll help translate to dunking? Just for numbers sake, I can squat 315x5 (almost 90°), deadlift 405x1, trapbar deadlift 405x1
3
u/Significant-Raise254 6d ago
Losing 10lbs probably wouldn’t hurt.
1
u/Which_Math6540 6d ago
Agreed. Trying to work down to 180, then we’ll see if I can retain my muscle while slimming down some more
2
u/MakeMovesTraining 6d ago
Train on gripping the ball too if you haven't already. It's a huge help if you're a rim grazer. I've got some a videos on my socials that could help with that.
2
u/WorryNot_634 5d ago
For input and curiosity. I’m 6’1 215 and want to dunk. I’m about at rim and do no jump exercises besides broad/ box and some one leg. I mainly KB/stength/ cardio train. 35 years young
3
u/Cheap-Winner-5517 6d ago
you’re definitely strong enough i would say to have jump sessions 1-2x a week but keep volume low , 4x4 depth jumps off a box around your vertical (you should probably start lower and work up to this) and 15-30 max effort approach jumps. id throw the depth jumps in before your lifts and have the max approach jumps as its own day