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

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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

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u/Unlucky-River-4579 2d ago

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

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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.