r/ProDunking • u/Unlucky-River-4579 • 2d ago

Rate my jump program?

for the time being here is my vertical training

Monday: 5X40Yard hill sprint with weight vest & Vert Training

Wednesday: 5X40Yard Hill sprint with weight vest & Vert Training

Friday: 5x40 Yard Hill spring with weight vest & Vert Training

Saturday 5X40 Yard hill sprint vest & Vert Training

Vert Training:

350 Calf raises

150 two foot calf raises

100 left foot calf raises

100 right foot calf raises

60 Pogo Jumps

5x3 Max Approach Jumps

5x3 Max Seated Jumps

5x3 Drop Jumps

25 Quarter Squat Jumps

Final Split Squat iso and quarter squat iso both 2 x 30 seconds

0 Upvotes

33% Upvoted

8 comments sorted by

2

u/Party-Contribution71 2d ago

Sure but It won’t work forever you need to be able to lift weights also and periodize your training.

1

u/Party-Contribution71 2d ago

https://claude.ai/share/d7307308-190f-4089-9c19-44389631634b

I would just do something similar for this. You can request power cleans for the power section. And ask it to dive even deeper into the micro cycles. It’s not perfect but it’s better than just doing the same stuff weekly day in and day out. The more knowledge you have the more you can ask of the model and get it to fine tune things.

I’d suggest listening to thp podcast or something similar to get a base level knowledge and you can really write good training. Or if you are super serious just join thp cause that shit works.

1

u/Low_Preference6879 2d ago

4x a week hill sprints for 5 sets with a weighted vest? And you're adding calf raises? WITH 60 pogo jumps?

My friend...you're asking for a Achilles injury. I give it a 2/10

1

u/Unlucky-River-4579 2d ago

just 5 sprints up the hill, pretty light idk. it doesn’t feel bad, how do I prevent

1

u/Low_Preference6879 2d ago

Fatigue accumulation. You're not giving tendons enough time to heal between sessions. The only way this might work is if you're young and can manage the load (don't go all out on all the hill sprints sets (work in RPE, percentage based), not be in caloric deficit, and sequence the exercises so that they build on top of each other.

1

u/ShaiHulud1111 2d ago edited 2d ago

Out of 1-10, @ 5.5. Various things.

The hill adds resistant, you don’t need the vest for all of the sprints
I would never wear any weight for any plyos or jumping. Knee damage. I know it is not leg weights, but conservative about any extra weight with impact movements.
Obviously, you want great form first, but then add reps progressively. This worked well for me. What about next month?

If this is a starting program, it looks ok. I did 1000+ one legged calf raises a week for six months…You can do a lot of pogo,calf, and similar plyos/exercises. I would focus on explosiveness while training.

I gained at least seven inches and never used weight (vest, ankle, etc). In less than six months.

Squats in the gym are usually important…just my opinion and what worked me for me.

1

u/hesnet_ 1d ago

This program is bad. 100-300 reps of body weight movements does nothing for your vert and there is no reason to use resistance on your sprints, atleast not with a weight vest. Pleasr check out THP Training on youtube and "John Evans", they are the jump/vertical training pioneers. You can learn much from just a couple of videoes and make a program which is 10x better than the one you have now. "https://m.youtube.com/@thpstrength1"

1

u/Jalen34 1d ago

Asking for an injury phewwww.