Dunk the Ball in 8 weeks
Chris Burris, CPT
Sports Performance Specialist
Strength Coach
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
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.
Bulgarian Split Squat
Glute Ham Raise
All the best,
Chris Burris, CPT
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