Basketball Dunking Journey

I have started a journey to being able to dunk. I can currently grab rim on a regulation 10 ft hoop but not able to dunk. In order to achieve my goal I will be implementing several techniques.

  • Self Myofascial Release
  • Stretching
  • Jumping Exercises
  • Flexibility Training
  • Workouts

My lower body is super tight, which is my main impedance in being able to jump higher.

Full Body Workout

Warm-Up

  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Jumping Jacks- 1 set of 10
  • Fingertip Push-Up- 1 set of 10

Workout

  • Single Leg Extension- 2 sets of 5
  • Bent Over Barbell Row- 2 sets of 10
  • Dumbbell Shrug- 2 sets of 10
  • Ez-Bar Curl- 2 sets of 12
  • Ez-Bar Reverse Curl- 2 sets of 12
  • Seated Arnold Shoulder Press- 2 sets of 10
  • Dumbbell Bench Press- 2 sets of 10

Burnout

1 set till complete failure

  • Leg Extension
  • Ez-Bar Curl
  • Ez-Bar Reverse Curl

Anti Insomnia Workout

I’ve been having really bad insomnia the past couple days. I’ve had it my whole life, but it’s been bad recently. I will be trying to completely exhaust my body around 3 hours before I am ready to go to sleep. I am just going to do an intuitive workout until I am drained.

Chest and Arm Workout

Workout

With chest it is very important to focus on the mind muscle connection, so stay slow and controlled.

  • One Arm Decline Dumbbell Bench Press- 3 sets of 5 (heavy)
  • Bench Press- 3 sets of 15
  • Hammer Curl- 3 sets of 8
  • Concentration Curl- 3 sets of 5 (heavy)
  • Push Up- 3 sets till near failure

Full Chest Workout

In my opinion the chest is one of my lagging body parts, so I will be adding more chest days for a while.

Warm-Up

  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Push-Up- 1 set of 10
  • One arm dumbbell press- 1 set of 10 (focus on contraction and mind muscle connection)

Workout

  • Bench Press- 3 sets of 5 (heavy)
  • Svend Press- 4 sets of 5
  • Incline Dumbbell press- 3 sets of 10

Superset

  • Dumbbell hammer press- 3 sets of 15
  • Dumbbell Flye- 3 sets of 10

Back and Bicep workout

Warm-Up

  • Chin-Up- 1 set of 10
  • Pull-up-1 set of 10

Workout

  • Bent Over Barbell Row- 3 sets 0f 5
  • Incline Dumbbell Curl- 3 sets of 10
  • Bent Over Dumbbell Row- 3 sets of 10
  • Standing Hammer Curl- 3 sets of 10

Stretch and Mobility

My whole body is feeling very tight today, so I will be doing mobility work, stretching and self massage.

I have had several chronic impingements in my body that I’ve never really had corrected:

  • Winged shoulder blades
  • Uneven traps
  • Uneven shoulder height
  •  Tight hips
  • Overall lack of flexibility
  • Rounded shoulders
  • Overall tight muscles
  • Neck pain in muscle
  • Outward pointed feet

So all through the day I will be working on all of those problems.