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@30shortdunk

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

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@30shortdunk

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

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@successin12

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

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@successin12

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

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@flight_jn1

Post meet feels - neglected basketball and jumping for the longest time. Tried to establish a baseline for my Vert today, since I'll be working on it a little more now, but I didn't end up taking a video till it was too late and my hops had died down. After my 1st pick up game, I actually hit my head on the backboard padding, which I've never done before. After my 5th though, this was all I could manage. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@flight_jn1

185 kg/402.5 lbs. After weighing in at 128.8 lbs yesterday, I started off my day at 134 lbs after breakfast. That would make this a 3x body weight pull AND a 17 lb PR. Never want to be this light again tho, so I guess I'll just have to keep pushing my DL up. Does it look like I could've gone heavier? 🤔Also, I was running a low grade fever all day. RIP...TIME TO UPDATE THE STATS IN THE BIO THO! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@doctordunks

The ability to "open the hips" is crucial for athletes in sports that require a lot of quick changes of direction. Stretching to increase mobility is one thing, but without active control of end ranges of motion, one can argue that you really don't have ownership of that range. I used a whiffle ball (all i had) as a tangible obstacle to move around and the foam pad to give me a starting position of slight hip flexion since I'd get massive lumbar extension if I didn't (tight hip flexors). I'm relatively new to this training concept so I have A LOT of work to do... but hey, gotta start somewhere. Movement should be isolated to the hip so if you notice extraneous movement occurring (like the pelvic rotation I'm demonstrating) either: 1. you don't have the passive range yet = stretch or mobilize 2. you don't have the strength yet = decrease the height of the target or increase the height of the foam pad 3. cue better (to self or to client/patient) = keep left hip down on foam pad If you're interested in more mobility training like this I've learned a ton from following the work of @drandreospina. Check him out!

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@siope2kosai

Some jump training. Trying to reach a 50 inch. I need to work on balance and flexibility and mobility from looking at this video lol. #workinprogress #basketball #dunktraining #jumptraining #ldsbuilt #1stphorm #apartment workout #integritydriven #verticaljumptraining #stairsworkout

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@haya.to.dart

#Dunktraining この2人の動画だいすき たくさんフリーワークあるからオススメ 緑の人は俺と変わらないから成長を見届けてる笑 赤の服の人が1年以内の目標

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@30shortdunk

DAY 197: This exercise looks easy but it isn't. The 3rd session of the 12 week dunk exercises. Did the session at home due to my late night last night working & to save myself some time today. It's great to see I can do this program just as easily at home as I can do it the gym. Your legs really do need 48hrs to recover from these sessions, so I'm going to follow that recommendation to prevent injuries holding me back #30shortdunk #successin12 #dunk #dunktraining #jumpprogram #exerciseathome #coach #lifecoach #lifecoaching #dreams #goals #livethedream

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@successin12

DAY 197: the 3rd session of the 12 week dunk exercises. Did the session at home due to my late night last night working & to save myself some time today. It's great to see I can do this program just as easily at home as I can do it the gym. Your legs really do need 48hrs to recover from these sessions, so I'm going to follow that recommendation to prevent injuries holding me back #30shortdunk #successin12 #dunk #dunktraining #jumpprogram #exerciseathome #coach #lifecoach #lifecoaching #dreams #goals #livethedream

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@doctordunks

Anyone who has been around the game of basketball knows how often the triple threat position is used. The more explosive you are in this position, the more effective you'll be at creating space to drive, shoot, or pass. As a budding physical therapist, I'm often encouraged to train athletes/patients with functional movements. The theraband I'm using in this video is a simple, cheap, and effective way to challenge hip and ankle stability as well as develop explosive first step speed/power from the triple threat position. During the exercise, I watch both the drive leg (in this case my left leg) as well as the moving leg (right). You want to see a powerful push off and the ability of the moving leg to plant and hold the weight shift without any valgus (inward) knee collapse. This kind of collapse can stress ligamentous support of the knee as well as have downstream effects on the ankle and foot. Main takeaway: Train your athletes/patients with movements they regularly perform rather than just focusing on isolated muscle strengthening. Just because a muscle may be strong on its own, doesn't necessarily mean your brain will know how to use that strength during dynamic activities. 📷: @dr.dkeres

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@30shortdunk

DAY 195: after 1 rest day, I already feel an improvement in executing all exercises for my 2nd session - excluding the slow tippy toe sets. My 5x old injures (tears to both medial knee ligaments, both rotary cuffs & the ligaments & tendons in my big right toe) hold back my ability to push harder & make gains faster - especially when exercises involve using my feet⠀ #30shortdunk successin12 #coach #lifecoach #lifecoaching #jump #jumptraining #dunk #dunktraining #dunkprogram #gym #gymtraining

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@successin12

DAY 195: after 1 rest day, I already feel an improvement in executing all exercises for my 2nd session - excluding the slow tippy toe sets. My 5x old injures (tears to both medial knee ligaments, both rotary cuffs & the ligaments & tendons in my big right toe) hold back my ability to push harder & make gains faster - especially when exercises involve using my feet⠀ #30shortdunk successin12 #coach #lifecoach #lifecoaching #jump #jumptraining #dunk #dunktraining #dunkprogram #gym #gymtraining

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@doctordunks

Just like the squat video that I posted, you can challenge eccentric, concentric, and isometric strength by varying the tempo at which you perform lifts. In this video, @dr.dkeres I performed the following rep sequence: 1️⃣2 second concentric raise, 2 second eccentric lowering 2️⃣3 second isometric hold, explosive concentric raise 3️⃣Explosive concentric raise If you feel that you get "stuck" performing a lift at a certain weight and you can't seem to be making progress on your strength, instead of throwing on more weight and forcing strength gains try varying the tempo that you perform the lift. We did 9 sets of this sequence at 225lbs and it was pretty challenging. Anyone can throw weights around, but CONTROLLING movement is exponentially more difficult. As far as form goes, I wasn't too thrilled about my head position, the excessive lumbar flexion when I'm returning the weight to the ground, and my lack of breathing. Breathing and abdominal bracing are one in the same, so perhaps the "rounding" you can see at times in my low back would've decreased with proper breathing and bracing.

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@30shortdunk

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

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@flight_jn1

Back in November I pulled 374 for my last attempt. Today, I pulled 375 for 4 in preparation for my next meet on Saturday. Super excited. PR coming soon! Currently 133 lbs and some change. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

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@gilrisethomas

Keep track of my progress ..... #dunkordie #younglegs #squatskingofallexercises #dunktraining......

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@successin12

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

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@doctordunks

In order to truly challenge (and improve) your ankle stability, closed chain exercises while maintaining conscious awareness of your foot/ankle position are ideal. As a disclaimer, there are THOUSANDS of exercises out there that can improve your ability to control your ankle... I just wanted to highlight some of my favorites and explain why I chose them. 1️⃣1/2 roll foam roll steps- the 1/2 foam roll especially targets eccentric control of your tibialis posterior and fibularis muscles (like we discussed in the previous video). The task obviously becomes much harder when transitioning from tandem stance (1 foot in front of the other) to single leg stance. To increase the challenge, maintain the single leg stance for a 3 or 5 count. I also try and think of keeping my trunk stacked directly over my hips. Since we are targeting the ankle, I want any kind of temporary loss of balance to be actively corrected by the muscles that support the ankle. 2️⃣Airex pad single leg balance (with perturbations)- First off, a perturbation refers to an outside influence that challenges your body's ability to maintain balance (ie: when someone pushes you unexpectedly). This is achieved through the lateral ball toss against the wall. I must maintain stability of my ankle while focusing on controlled trunk rotation and catching the ball. You'll notice its much easier it is to balance when your consciously thinking about staying still, however nearly 100% of the time (in sports and life in general) we are multitasking and looking down at our feet or concentrating on our balance to make sure we are stable and safe simply aren't practical options. 3️⃣Diagonal hops- I love this exercise because of how functional it is. This exercise mimics the cutting motions I described in the previous video and will show you where your weakness lie. The main things I want to avoid are a valgus knee collapse (or "falling" in of your knees), letting the arch of my foot collapse or rolling towards the outside of my ankle, and excessive trunk lean to either side. All of these things are signs of inadequate stability of either the ankle and/or hip as well as a possible lack of core stability.

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@flight_jn1

Not sure if I paused long enough. Did a 205, 220, 230 progression, but hoping to go 225 and 230+ on meet day depending on bar speed. I should've been pushing towards my face harder, and my bar path was a little bit too vertical. 133 lbs rn and 1 week out!!!!! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #bench

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@successin12

DAY 192: low intensity exercise & mobility exercise. Nothing too hard, just enough to keep my muscles lose & aid recovery. Also starting today is my new page specifically for those who only want to follow my dunk training & exercise goals called #30shortdunk . Choose to #follow the hashtag or page is up to you. ⠀ #dunk #dunktraining #jump #jumptraing #jumphigher #goals #dreams #coach #lifecoach #lifecoaching #successin12 #gym #gymlife

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@successin12

DAY 191: another great workout with good form with my deep squats (camera is on the floor making my squats looks higher than what they are as usual 😆). Maintaining 55kg as my deep squat weight for 5x5. Feels good to have good control at this weight. Deadlifts are still at 5x5 40kg because of my old shoulder injuries, but it's very easy on the legs. 1 leg calf raises are still 2x15 18kg & bench presses are back to 5x5 40kg. At present, I'm not overly excited about the results I'm getting & looking to take on a new & complete 12 week program, one specifically designed to help basketball players increase their vertical leap. #successin12 #shortdunker #dunk #dunktraining #basketball #livethedream #jump #jumptraining #weighttraining #gym #gymlife #learntofly #coach #lifecoach #lifecoaching

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@flight_jn1

After seeing how bummed out I was yesterday after basically failing my set, my friend told me that you can't measure yourself on your worst days. So, this is me (obviously super determined to make up for my worst day) at 8 am hitting 345 for a single at 133.6 lbs. On an empty stomach, 5 hours of sleep AND less than 12 hours after my last fail of a workout, I did exactly what I thought that I couldn't do. I am 7 days out from weigh ins, and though this squat was RPE 10, it did wonders for my mood and confidence. Looking forward to next week. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat

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@flight_jn1

Really disappointed with how today went. Was supposed to test 335 for 1-4, but only got 1. Shit sucks. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@successin12

DAY 190: the first of many low intensity morning workouts to get the heart going & metabolism started. 2mins of skipping, 15mins of light cycling, 5 push-ups, 50 jumping jacks, 5 lunges, 20 squats & lots of stretches. It's a nice off day starter, without exertion. Tomorrow is weight training day - looking forward to that. Keep in mind, this is what's good for me & for where I'm at, so always try an tailor the workouts for the level you're at. Seek a professional to help you with your workout plan for optimum results. #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #fatburner #weightloss #6daytraining #coach #lifecoach #lifecoaching #success #basketball #livethedream

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@successin12

DAY 188: putting the new plan into action. Doing a light cycle session to for 20 minutes rather than my full intensive Plyometrics session so that I have the strength & energy to carry it out tomorrow. The transition to morning exercise will give me far more benefits including: starting the day on a win & activating my metabolism to burn fat throughout the day. #dunk #dunktraining #shortdunker #jump #jumptraining #basketball #gym #gymlife #goals #dreams #livethedream #successin12 #lifecoach #lifecoaching #coach

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@successin12

DAY 189: first day transitioning from night workouts to first thing in the mornings, & it felt great! Plyometrics was gruelling & rewarding as usual, I can feel the strength, power & stability in my knees building! The main reason for this transition is to begin the day on a win & build on that momentum throughout the day, as well as get my metabolism going so I burn more calories effortlessly during my day! #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #basketball #successcoach #coach #lifecoach #lifecoaching #livethedream #gym #gymlife #plyometrics

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@flight_jn1

Today, I worked up to a 330 back squat double followed by a 365 deadlift double. These are both rep PRs, so I'm pretty happy, but on my back squats, I'm leaning, and my back curved on my second DL. Oh well. Too late to fix those now. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat #deadlift

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@successin12

DAY 186: Recently I've been having trouble losing cm/inches off my waist, so I've decided to alter this particular workout by adding a moderately high level weight training session on all muscle groups at 60-70% maximum lift for 3x5, ending with a medium to high intensity bike ride for a minimum of 30 minutes. Feels good to do such a session. I hope you're loving or starting to love your workouts. Even if you're not, try to find a way to make it more enjoyable, but changing it up, or perhaps even dropping the intensity - whatever works for you. If you'd like to chat, send me a message! Look forward to hearing from you 😃👍 #love #life #intenseworkout #relationship #health #vitality #energy #betterlife #successin12 #exercise #gym #gymlife #bikesession #hr #goals #dreams #dunk #dunktraining #jump #jumptraining #basketball #shortdunker #coach #lifecoach #lifecoaching #livethedream

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@flight_jn1

Ended up going back and hitting what I couldn't earlier. Hit 210 for 3, then 3x2, then 1 with a pause. Hate how my left arm was lagging the entire set. Fml #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@flight_jn1

Today I supposed to hit 210 for 3 on my top set, but only managed to get 2. Today was also the day that I learned how much this diet is taking out of me. I couldn't brace against my belt because the last time that I had eaten solid food was around 14 hours earlier. Oops. I think normally I would have this in me, but today it just didn't happen. (I've hit 210 for 10x3 during the Smolov Jr cycle). Officially 2 weeks out from weigh ins. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@successin12

DAY 184: taking it a little easier on the weight since I noticed my form was suffering. Keeping good form will reduce my chances of injury an keep me on track. No bouncing at the bottom of the squat since I have old knee injuries, just using the muscles all the way down & all the way up. I love the feeling of working out, but only when I do it right. Love the gym 😃🏋❤️ #gym #gymlife #jumptraining #jump #dunk #dunktraining #exercise #shortdunker #squats #coach #lifecoach #lifecoaching #successin12 #success #livethedream #basketball

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@flight_jn1

Took 315 for a ride. Misgrooved the last rep, but still got 3 like I was supposed to. I've never hit 315 for 3, so this was a new Rep PR AND at I'm at my lowest body weight (134.4 lbs) since like high school. Things are looking good! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat #pr

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@wheels_asthetics

I've always dreamed of being able to dunk! This was back in december! 1 month of training in and I reckon I can now do it but have to find a hoop! #legday #basketball #dunk #dunkcontest #dunkprogress #dunktraining #jumping #dreams #goals #gainz

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@successin12

DAY 182: Plyometrics workout are getting easier - not as much stress on the knees this time. Was a bit too crowded in the gym to test my jump height today, but perhaps next workout session I'll check my jump height progress. How are your goals moving forward? I look forward to hearing your success stories an questions on how to get further with your life goals! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

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@garr_witt

This is for my daughter, I want to show her what it looks like to fail, hopefully it doesnt backfire lol. Over 30....can't jump anymore, or can I? We'll see in a few months I guess @eppreyj @jenn_g_hill #basketball #dunktraining #dedication

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@flight_jn1

Found this shorter hoop on the way back from accounting. Naturally, I had to mess around for a few minutes. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@flight_jn1

205 for 3x4. I wish I had a wide grip competition bench. Also, I should probably start pausing my reps real soon. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@theg.o.a.t2float

Deadlifts at the end of the workout. Forgot my chalk so couldn't go as heavy as I was planning, bar was slipping out! 275lbs here for couple reps. Great exercise for hip extension! 🙌🏾👌🏾 #vertical #intense #goals #workout #deadlifts #formcheck #jumptraining #dunktraining #shortdunker #weightlifting #compoundlifts #work #goat2float #technique #grinding #verticaltraining

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@flight_jn1

had a set of 305 for 4-6, but just getting 4 was super hard. Maybe it was the squat bar or maybe my caloric deficit is catching up with me. How did I get 300 for 6 a few days ago? #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@theg.o.a.t2float

Some high intensity interval training done with the jump rope, usually done after workouts to work on reactive strength in ankles and to teach the nervous system to fire quickly. I do sets of 20 seconds as hard as possible with 10 second rest in between. Whatever it takes for that vertical ! #hiit #intense #workout #jumprope #jumptraining #goals #goinghard #vertical #gym #cardio #dunktraining #onmyway #getlean #bounce #shortdunker #goat2float #hustle

3
@successin12

DAY 177: a bit of a disappointing result, but what can you expect when you take 3 days of rest instead of 1 & you lose some of your conditioning. I did 3x5 50kg squats & found that unusually challenging. I then upped the the weights to 55kg, just to see if it was just all in my head. I psyched myself up & found that set to be a little easier. Upped the weights again to 60kg for the final set of 5 & found it to be quite a struggle - you can see me rock forward slightly due to the difficulty - that's poor form. You want good form at all times, otherwise you risk injury. I started some light deadlifts of 40kg again 5x5. Continued 1 leg calf raises with an 18kg dumbbell 2x15. Bench pressed 1x5 at 20kg, another 1x5 at 30kg, then followed up with 4x5 at 40kg comfortably. Experiencing setbacks? Don't worry. As long as you learn from your experiences & keep moving forward towards your goals, you eventually move beyond your current position. Understand that even the best of us will experience a setback or plateau from time to time. It's what we do when we're faced with challenging times that determines our success or failure. #successin12 #squats #weights #health #fitness #gym #gymlife #stronger #jump #weighttraining #jumptraining #dunk #dunktraining #basketball #shortdunker #nottooold #coach #lifecoach #lifecoaching #vitality #success

4
@flight_jn1

200 for 2x3 then a set of 4 to finish off. My bench has definitely suffered because of this diet, but I have a good shot at pushing 225 if I'm not fatigued. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #bench

2
@flight_jn1

Today I started with some 300 lb back squats for 3 sets (4, 4, then 6 reps) and followed that up with some 335 lb sumo deadlifts for 3 sets (4, 5, then 6 reps). Glutes were gassed, but the deadlifts look a lot better than they felt. Can't wait until I deadlift exclusively as opposed to after squats. (2nd set in video). #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

3
@successin12

DAY 173: Things are looking up! A jump height of 64cm is still not where I need to be, but it's still awesome to see the progress! 37cm to go. I still have 6-7kg of body fat I can lose, which will improve my jump height greatly, as well as further development in my leg power, speed, stability & jump technique - I believe there is 37-40cm of jump height to be found with serious training & diet #successin12 #dunkchallenge #shortdunker #dunk #dunktraining #basketball #nottooshort #jump #jumptraining #coach #lifecoach #lifecoaching #makeithappen #dreams #goals #livethedream #nottooold

3
@flight_jn1

AMRAP set after some bball. Can't say I was pleased with how this went, but I've been pretty low on energy, so I'll give myself a pass. 185 for 8. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #bench

4
@successin12

DAY 173: Plyometrics workout day. I feel that the exercises are becoming easier to do with every session, so that's a positive indication of progress. I feel stronger as well as a greater sense of stability, speed & agility in my body. It's great when you can begin to really notice the improvements, that measurable change. I hope you're having great success on your journey, I look forward to hearing stories & successes! #successin12 #shortdunker #dunk #dunktraining #plyometrics #basketball #gym #gymlife #success #coach #lifecoach #lifecoaching #goals #dreams #dailyaction #boxjumps #exercise #jump #jumptraining

10
@flight_jn1

Challenged my buddy and said that I could do 5x his amrap set of push ups. He surprised me and got 23, so I aimed for 3x instead...after a brutal bench and ohp day though, I just couldn't do it. Ended up with 63. Song: Malaa - Notorious. I was listening to it while I was doing my push ups lol. Also, it looks like I wasn't keeping my core tight, but that's just the shirt! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #lindseypark

7
@mick.pick

Finally tried the Vertec, was an awesome experience! Big shout-out to @coach.k_performance for the training and help! Try it out! #hongkong #purefitness #hk #basketball #hkbasketball #verticaljump #training #workout #fitness #basket #dunk #dunktraining

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@flight_jn1

280 lb AMRAP set (10 reps) followed by 10 x 3 at 270 lbs. This video is of the last set. Thankful that next week won't be nearly as much volume. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squats #volume

7
@successin12

DAY 171: changing the exercise pattern to focus more on losing excess weight. Instead of Leg Presses, I'm adding another cycling session. A really intense session for me, with 144bpm as my average HR over 30mins. Feel good 😃🚴 #successin12 #success #cycling #dunk #dunktraining #shortdunker #jumptraining #coach #lifecoach #lifecoaching #livethedream #livebyexample #gym #gymlife #makeithappen #basketball

0
@successin12

DAY 169: perhaps that will be my last set of deadlifts for a while to give my shoulders the break they need to recover. The niggling issue with my left rotary cuff is something that hinders me from continuing exercises I need to do in order to achieve my goals - like deadlifts, but it's always better to rest up than risk further injury. Current weight in this video was 45kg 1x5, with 40kg 4x5 prior to that set. #successin12 #basketball #dunk #dunktraining #jumptraining #gym #gymlife #workhard #shortdunker #livethedream #coach #lifecoach #lifecoaching #success #goals #dreams

2
@flight_jn1

Was supposed to hit 195 for 6-8, but I only was able to hit 3. Then I tried again (video) and got 4. Didn't really feel like pushing through the last one, but I probably should have. Another oops moment. I should note that I did hit 170 for 10 and 180 for 8 right before this set though. With all the pauses, I spent a lot of time under the bar. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

2
@flight_jn1

Last set of 5x3 at 280 with 60 second rests after an AMRAP set of 275 (for 10). 25 total reps at a little over double body weight. Feeling good 4 weeks out...I did fuck up the lock out of my last rep tho oops. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #college #squats

1
@joeyy_johnsonn

Had lots of fun in the gym today. Did some chest fails and back squats that aren't in the video. Also plyometrics at the end to increase my vertical. 8 plate box jump is coming soon! #training #rugby #goals #dunktraining #plyometrics #gym #fitness #fitnessmotivation #mensfitness #boxing #boxingday #legs #legday #ymca #gymshark #gymlife

0
@lacerna23ball

Slowly seeing progress in my vertical jump ! 💪💪 practicing my take off with 10ft rim and it feels like im already there ! A lil more hard work and ill get there ! 😊 #basketball #dunk #dunktraining #explosive #plyometrics #basketball #ballislife #rip #gym #fitness #fitnessmotivation #anythingispossible #fitsporation #fitspo #fitfamily #fitfam

12
@joeyy_johnsonn

Hit 7 plates on the box jump I was pretty excited. @daniel.hwang.7509 and I are tied. @lomasonn and @kallen2044 you guys going to get 7 before I get 8? #fitness #plyometrics #gym #mensfitness #dunktraining #goal #goals #rugby #training

1
@successin12

DAY 169: A great day for a workout. Squats sets: 1x5 50kg, 1x5 60kg, 2x5 65kg 1x5 70kg - new personal best! Deadlift sets: 1x5 40kg, 4x5 45kg (weary of my left shoulder, so I didn't raise it to 50kg). Bench press sets 6x5 30kg to shoulder strong again - I will stay on this weight for the next session as well. 1 leg calf raise sets: 2x15 18kg - up 2kg from last session. People would tell me with their body language that they don't believe I can achieve my dream to one day dunking a 10ft basketball hoop because of all my old injuries slowing my progress - but I'm going to give it everything I can to make it a reality. Don't let other people's disbelief in you stop you from attaining your dreams! It's better to fail at what you love than succeed at something you're not passionate about. #successin12 #success #dreams #goals #create #achieve #dunk #dunktraining #basketball #shortdunker #coach #lifecoach #lifecoaching #gym #gymlife #exercise #vitality #happiness #strength #jump #jumptraining

7
@successin12

DAY 167: an easy cycle, with my HR averaging 110bpm - a bit too easy. After checking my watch setting, I realised I had set my maximum heart rate to 164bpm instead of 184bpm. I'm writing this session off as more of a rest day since realising my error. Unfortunately the batteries have died in the Suunto watch, so there are results from it posted here, but the exercise bike did manage to maintain the same HR reading during most of the exercise, so the bike's results seem relatively accurate. Next workout is Day 169 with leg press & bench press. #successin12 #success #exercise #cycling #gym #gymlife #dunk #dunktraining #jump #jumptraining #shortdunker #basketball #notoverthehillyet #fitness #strength #health #vitality #happiness #fulfillment

3
@flight_jn1

4x8 245 lb back squats followed by 2x8 275 lb deadlifts. #candito is killing me. Slowly dialing in the deadlift form...advice is welcome. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

2
@lucastobincampbell

First plyo workout in over 3 years, lonnnnng way to go but I'm feeling it 👣 #instafit #fitspo #workout #jump #plyo #dunktraining #timetogetthosetwofootdunks

3
@successin12

DAY 168: yum! Satay chicken & some corn, peas & capsicum. The corn, peas & capsicum may not be really low in carbs, but they're much better than the stuff I usually eat - eg. rice & pasta. Next grocery shopping day I'll focus on gathering my salads & low carb alternatives to rice an pasta. I need to drop this weight off fast to reach my goals (less than 200 days to go!!!). Aiming for 72kg weight, -8% body fat & a ability to fly like Muggsy Bogues (5ft 3in/160cm dunker) Spud Webb #health #fitness #lowcarb #training #dunktraining #dunk #shortdunker #basketball #food #diet #gym #gymlife #nutrition #success #successtraining #coach #lifecoach #lifecoaching #spudwebb #muggsybogues #underdog

3
@flight_jn1

For as long as I can remember, I've struggled with my body image. Because of this borderline muscle dysmorphia (reverse anorexia), when I got old enough, I started lifting as heavy as possible, for as long as possible, as often as possible, to get as big as possible. Now, for the first time ever, I'm asking myself to cut weight to drop into the 132 lb weight class. I know I won't lose my gains or somehow drop from a 5/10 to a 4/10, but since this goes against everything I've ever done, I'm scared. To all my friends that follow this account, anybody that I don't know that follows this account, or anybody who happened to stumble on this post that has read this: whatever goal you have, no matter how far out of your comfort zone or different from your lifestyle, chase it...and thank you for reading this. Looking forward to an exciting yet scary month. Starting weight: 140 lbs. Updates to come. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #lifestyle #mnfam #goal #weightloss #motivation

8
@successin12

DAY 165: My attempt at a 80kg squatting my body own weight (79.7kg) couldn't be recorded due to technical issues with the phone, but I guess that's okay since I only managed to barely do half a squat. Still progress. The main success of today was my squat sets being raised from 1x5 60kg & 4x5 50kg to ---- 4x5 60kg & 1x5 50kg. Really happy with that result. Deadlifts sets: 4x5 40kg & 1x5 50kg despite a little soreness on my left shoulder. 1 leg calf raises increased the sets from 2x15 16kg to --- 3x15 16kg. Next week I'll be raising it to 2x15 17kg. No bench press today, as I'll now be moving it to the same day I perform leg presses (give my shoulder a bit of a break). Tell me what your favourite dunk training workout is. #dunk #dunktraining #basketball #passion #goals #success #dreams #gym #gymlife #jumptraining #squats #deadlifts #1legcalfraise #coach #lifecoach #lifecoaching #meaning #strength #successin12 #livethedream

12