Dunk By Christmas With This Explosive Vertical Workout

Dunk the Ball in 8 weeks

Chris Burris, CPT

Sports Performance Specialist

Strength Coach

Everybody who has never dunked before, has always wanted to dunk a basketball. The ability to jump through the air, glide like Michael Jordan, Kobe Bryant or even Spud Webb!
Obviously the ability to dunk a basketball has a lot of genetic factors i.e Height. However even if you are vertically challenged you can still increase your vertical leap with this workout!

Here is a 8 week program to dunk by Christmas.
First things first, You have to  Find your 1RM for the
1. Squat
2. Leg Press
**Google the NSCA guidelines for the 1RM protocol**

Weeks 1 - 4

Monday: Power & Strength

1.  Squats + Tuck Jumps: (5sets of 5 rep Squats + 10 Tuck Jumps **as fast as possible**)

2.  Leg Press + Squat Jump: (5 sets of 5 rep Leg Press@85% + 10 Squat Jumps **as fast as possible**)

3.  Box Jumps: ( 3 sets of 10 reps **as fast as possible**)

4.  Goblet Squat:  ( 3 sets of 10 reps)

5.  Calve Raise: ( 5 sets of 25 reps)

**Do the Tuck jumps immediately after you finish a set of Squats**
**Do the Squat Jumps immediately after you finish a set of Leg Press**

Tuesday: Hypertrophy (Size) & Strength

1.  Cardio Bike Ride: 10mins **Push yourself not to hard, not to easy**

2.  Bench Press: 3 sets of  8 -12 reps

3.  Shoulder Press:  3 sets of  8 -12 reps

4. Plyo Push-ups:  3 sets of  8 -12 reps

5. Dumbbell Flat bench Press:  3 sets of  8 -12 reps

6. Lateral Raise:  3 sets of  8 -12 reps

Wednesday: Recovery

1.  Core Work:  350 reps of Abdominal exercises.

Thursday: Power & Strength

1. Romanian Dead Lifts + Medicin Ball Jumps: (5sets of 5 rep RDL + 10 Medicine Ball Jumps **as fast as possible**)

2.  Good Mornings + Double Leg Hops: (5sets of 5 rep Squats + 10 Double Leg Hops **as fast as possible**)

3.  Hip Thrusters: 3 sets of 12 reps

4. Glute Ham Raise: 3 sets of 15 reps

5.  Walking Lunge:  3 sets of 30m

6.  Bulgarian Split Squat:  3 sets of 15 reps

7.  Calves:  4 sets of 25 reps

Friday: Hypertrophy (Size) & Strength

1.  Lat Pull Downs:  3 sets of  8 -12 reps

2. Bench Press:  3 sets of  8 -12 reps

3.  Military Press:  3 sets of  8 -12 reps

4. Hammer Curls:  3 sets of  8 -12 reps

5.  Triceps Extensions:  3 sets of  8 -12 reps


Saturday: Recovery

1. Core Work: 350 reps of Abdominals

Sunday: ACTIVE REST

1.  Play BBALL

Weeks 4 - 8

Retest 1RM for the 

1. Squat

2. Leg Press

Monday: Power & Strength

1.  Squats + Tuck Jumps: (4sets of 4 rep Squats@85% 1RM + 10 Tuck Jumps **as fast as possible**)

2.  Leg Press + Squat Jump: (4 sets of 4 rep Leg Press@85% 1RM+ 10 Squat Jumps **as fast as possible**)

3.  Box Jumps: ( 3 sets of 8 reps **as fast as possible**)

4.  Jump Goblet Squat:  ( 3 sets of 8 reps)

5.  Calve Raise: ( 5 sets of 25 reps)

**Do the Tuck jumps immediately after you finish a set of Squats**

**Do the Squat Jumps immediately after you finish a set of Leg Press**

Tuesday: Hypertrophy (Size) & Strength

1.  Cardio Bike Ride: 10mins **Push yourself not to hard, not to easy**

2.  Bench Press: 3 sets of  12 reps

3.  Shoulder Press:  3 sets of  12 reps

4. Plyo Push-ups:  3 sets of  12 reps

5. Incline bench Press:  3 sets of  12 reps

6. Frontal Raise:  3 sets of  12 reps

Wednesday: Recovery

1.  Core Work:  350 reps of Abdominal exercises.

Thursday: Power & Strength

1. Straight  Leg Dead Lifts + Medicin Ball Jumps: (4 sets of 4 rep RDL (Heavy) + 10 Medicine Ball Jumps **as fast as possible**)

2.  Good Mornings + Double Leg Hops: (4 sets of 4 rep Squats + 10 Double Leg Hops **as fast as possible**)

3.  Squat Thrusters: 3 sets of 8 reps

4. Glute Ham Raise: 3 sets of 12 reps

5.  Step Ups:  3 sets of 30m

6.  Bulgarian Split Squat:  3 sets of 8 reps

7.  Calves:  4 sets of 25 reps

Friday: Hypertrophy (Size) & Strength

1.  Lat Pull Downs:  3 sets of 12 reps

2. Bench Press:  3 sets of 12 reps

3.  Military Press:  3 sets of 12 reps

4. Hammer Curls:  3 sets of 12 reps

5.  Triceps Extensions:  3 sets of 12 reps

Saturday: Recovery

1. Core Work: 350 reps of Abdominals

Sunday: ACTIVE REST

1.  Play BBALL

If you do not know the exact moves, google or youtube the movements! Every movement should be self explanatory but here are a few pictures with exercise you might not know.

Medicine Ball Jumps

Plyometrics(Plyo) Push-ups

Bulgarian Split Squat

Glute Ham Raise

All the best,

Chris Burris, CPT

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Metabolism: Exploit Metabolism to boost Fat Loss or Muscle Gain!

A Look at Metabolism and Weight Loss/Muscle Gain

Chris Burris – CPT

So you want to lose weight, but dont know where to start. How about starting with how you effective you are at burning fat for fuel. 

Described below is an applicable overview of how metabolism effects one's overall health and fitness objectives.

With this, you will understand how the body's ability to burn fuel is directly linked to health and fitness success. 

What is Metabolism?

Metabolism is the process by which your body converts calories from food into energy. It is the physical process of changing nutrients in food int the body's cells and tissues and into energy.  Each person has their own unique metabolism, which is the way they process the nutritional elements in food.

How Does Metabolism Effect the Body?

There are two types of Metabolism

1.   Constructive metabolism is called "anabolism" and is the process of changing nutrients and building them up into live cells material. Ever wonder how broken bones or boo-boos heal? By the process of your body's constructive metabolism!

2.  Destructive metabolism is called "catabolism" and is the process of breaking down nutrients to release energy.

After food is digested and absorbed into the cells of the body, the carbs and fats are broken down into what you could call "energy molecules." These "energy molecules" combine with oxygen in the cells of the body - which creates energy.

Why is Metabolism Important?

Your body must have all type of nutrients. Proteins, Fats, Carbohydrates, Water, Vitamins and Minerals. All the Macronutrients and Micronutrients, in order to run properly and be healthy. 

By understanding how our body burns fats and sugars, we can understand how to maximize our workouts to effectively burn more fat calories, which in turn will allow us to lose weight in a smart, effective, and safe way.

The importance of this range from a multitude of benefits, but to highlight a few
1.   Have more energy
2.  Burn more Fat
3.  Lose Weight

How Can you Boost Metabolism?

1.  Eat a High Protein Breakfast
2.  Eat Protein at Every meal
3.  Drink Plenty of Water
4.  Get a Good Nights Sleep
5.  Exercise Regularly

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Getting Started Part 1: 4 steps to Finding the right gym

So you have decided to change your life and start a healthy lifestyle! Here is my getting started Part #1: 4 Steps toFinding the right gym

1. Figure out what your Goals, and aspirations are. 2 short term goals, 2 long term goals (feel free to make more)

2.  Find the right gym for you. Most big gyms have free 7 day passes that you can download and print at your house. Do some research and go check the places out. Ask for a tour and be blunt and tell them that you are "Just shopping around to see which gym works best for me and my goals." Make them work for you and sell you their gym.

3.  Once you found a gym you are interested in, go there with your free day passes and experiment with some of the machines. Be observant, watch other people, and notice how they are acting. Are people friendly, is the facility well kept, is this a place where you can see yourself workout everyday?

4. One you have resolved that you think you have finally found the right gym, you have to ask your self, 1. Do I need a trainer? 2. or can I do it on my own?  If you think you need a trainer ask the gym manager if they offer a service. If they do set up a consultation with one of the trainers. Beware that not all trainers are the same and its up to you to figure out which trainer works for you.

Once you have the goals, the gym and a possible trainer you can freely workout and gain the body you have always wanted!

Chris Burris - CFT

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Hulk Bicep Workout

Here is a workout that will give you the massive arms you have always wanted.
First lets talk about how this program is designed
Well will build sacroplasmic Hypertrophy in both Type IIA and Type IIB muscle fibers.

The Moves

Hammer Curls

Seated Dumb Bell Curls

Barbell Curls

Preacher Curls

Bicep 21's: These are done by doing 7 reps from bottom to half way up, 7 from half way up to full, and then 7 full bicep curl reps.

The Workout

Exercise	Sets	Reps	Intensity	Rest/Recovery
Hammer Curls	3	12	Medium	60 seconds
Seated Dumbbell Curls	3	12	Medium	60 seconds
Barbell Curls	3	8	Medium	45 seconds
Preacher Curls	3	6	Medium	45 seconds
Bicep 21’s	2	21	Light	90 seconds

Guide

Do this workout for 3 weeks, 1 time a week

Chris Burris: CFT

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