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@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

5
@gabriel_conrado7

I'm really happy with te results in 2016 #basketball #dunk #dunktraining

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@flight_jn1

295 lb sumo deads for 2x6 after hitting 275 lb back squats for 4x6. Legs are shot...and this is only day one. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

3
@flight_jn1

Went for a max rack pull of 455 lbs, but when I got to the top, I rolled forward onto my toes and had to put it back down. Hopefully I'll get it next week. Apologies for the bad angle. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

3
@successin12

DAY 163: Plyometrics workouts again! I thought my body would be use to this workout by now, but it still really works the muscles - especially the pistol squats. I might not be strong enough to go all the way down, but that doesn't mean the pistol squats are easy by any means. Loving these exercises! How are you going with you life goals? Send me a message if you'd like a quick chat about your goals 💪🏋✍🌎🏆🏎✈️⛵️🌅🌠🏡💰❤️ I wish you all great success! #successin12 #success #happiness #fulfillment #strength #health #vitality #dreams #goals #livethedream #coach #lifecoach #lifecoaching #dunk #basketball #dunktraining #plyometrics #jump #shortdunker #notoverthehillyet #stayyoung #adidas #salomon

3
@successin12

DAY 161: this felt great to progress from 200kg to 220kg for one set & 180kg to 200kg for the remaining 4 sets on the leg press. At this stage I think I'll have to maintain this weight for a little while as the knee joints are feeling pretty sore, but we'll see how things go in a week. How are you feeling about your progress? Are you where you want to be, or are you struggling to make progress? Let me know if you'd like some help. #successin12 #legpress #gym #gymlife #weighttraining #jump #dunk #basketball #dunktraining #shortdunker #makeithappen #success #happiness #fulfillment #strength #health #fitness #vitality #coach #lifecoach #lifecoaching

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@successin12

DAY 161: It's been hard work in the gym to get this massive result of a 7cm increase in jumping height in only 7 days. Only 42cm to go before I attain the jump height to dunk. What are your thoughts on this progress? #successin12 #success #dunk #dunktraining #shortdunker #basketball #dunkchallenge #jump #jumptraining #jumpheight #gym #gymlife #exercise #plyometrics #weighttraining #coach #lifecoach #lifecoaching #livethedream

3
@flight_jn1

Lifting in vans for the first time...and lifting sumo for like the second time in a year lol. 365 ain't bad tho. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

5
@successin12

DAY 159: back at the gym to make one of my many dreams come true - to fly through the air & achieve my 1st slam dunk. We all have different dreams, but not all of us are working to make them true... If you're one of those people who aren't working on your dreams on a consistent basis, why not begin right now & make a habit out of taking action on it daily. Using myself as an example, I've worked out what it takes to achieve my goal & broken it up into fundamental components to simplify it. Stability, agility, power & technique. Here you see me working on 1 of the parts - power. I know I need the approximate leg power to squat x1.5 my own body weight in order to achieve a dunk, but I've decided to raise that goal to x2 my body weight to better my chances of success since I'm below the height of 6ft. At present, I can do a single squat of 70kg which is still short of my current body weight (80.6kg). I need to lose a lot of fat, & build more power in my legs. The workout today consisted of squats (1x5 60kg & 4x5 50kg), deadlifts (5x5 40kg), 1 leg calf raises (2x15 16kg), bench press (5x5 40kg), as well as a few other smaller workouts. If you keep following me, I'll give you more details of my strategy in following posts. #successin12 #success #lifecoach #lifecoaching #salescoach #businesscoach #entrepreneurcoach #lifechangecoach #transformationcoach #leadership #wealth #health #happiness #fulfillment #meaning #purpose #motive #reason #gym #gymlife #exercise #squat #dunk #shortdunker #dunktraining

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@successin12

DAY 155: Plyometrics workout is both fun & challenging. Because of all my old injuries, I have to be careful not to over do any of my workouts. If I could, I'd workout much more than I do - but I've learned that some parts of my body can't match my desire for exercise. All I can do is carefully monitor the different aches & pains & make sure I stop well before injury occurs. Otherwise, I could be out for months with an even bigger setback. But I will succeed. I'm determined to make this happen. I've already fulfilled one of my biggest dreams - which is to be a coach who helps people reach their dreams. Want to know how I can help you can achieve your dreams? Contact me for a free introductory coaching session (see profile for contact details). Stop dreaming & take action today #goals #dreams #success #successin12 #livethedream #strategy #desire #purpose #meaning #drive #inspire #create #business #finances #believeinyourself #selfdevelopment #change #newbeginnings #relationships #gym #gymlife #plyometrics #stabilitytraining #dunktraining #dunk #basketball #shortdunker #jumptraining

2
@lipad.darwin

Back squat! day 1 of strength training so it was just 16olbs.. didnt test my 1 rep max yet and because I stopped 4 months ago and I am a starting again , I am working on it step by step. Proper technique is my priority for now and ofcourse my goal is to lift that weight up as explosive as I could. What do you think about my technique?? #jump #jumptraining #strength #strengthtraining #lifting #dunk #dunktraining #jumpjourney #squats

1
@flight_jn1

335 lbs for an agonizing 4 reps. DLs have always been a weakness, but I'm hoping to turn them into a strength this year. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

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@successin12

DAY 154: Still a long way from achieving my Dunk Challenge, but at least now I'm recording the progress. Still 49cm from dunking. With the combination of losing the excess fat (approx +20% body fat, aiming to bring it down to 8%), building more stability in my knees, developing more power & strength in my legs, as well as mastering the jumping & dunking technique, I believe this goal is achievable. Age & old injuries are my biggest challenges, having already experienced a few injury setback during last year's challenge, I'm carefully monitoring my techniques, reaction to training sessions & speed of recovery. If you would like some coaching on life goals, contact me for a free introductory life coaching session (see profile for details) #successin12 #coaching #lifecoach #lifecoaching #transformyourself #wealth #success #dreams #goals #change #weightloss #strengthtraining #plyometrics #basketball #dunk #dunktraining #shortdunker #dunkchallenge #learn #grow #livethedream #gym #gymlife #learningtofly

6
@successin12

DAY 152: the planned workouts for today changed from Plyometrics to 30mins of cycling, leg press & bench press due to headache (ever tried to do Plyometrics with a headache? It ain't fun - nor do I believe it would be good for my health). Great progress made on the bench press & leg press - really happy! Be wise to remember that success depends on your attitude when things aren't going forward as well. There are always plateaus & setbacks to any journey, as hard as we try to avoid them, they are inevitable. It's then, you can focus more on celebrating the achievement of taking action and the efforts you put into attaining the goal. This is just one of many things you can do to maintain a positive mindset whilst pursuing your dreams. If you want to know more about what coaching can do for you, contact me (see profile for details) for a free introductory session! #free #freesession #coaching #lifecoaching #lifecoach #successin12 #success #change #livethedream #happiness #fulfillment #wealth #vitality #financialfreedom #health #exercise #gym #gymlife #strengthtraining #dunk #dunktraining #power #shortdunker #basketball #purpose #meaning

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@psigar21

Phase 2 Week 2 : Barbell plank hold (20 sec) to burpee deadlifts 😵😓 #jumpattack #dunktraining #legday

0
@flight_jn1

Really need to work on foot spacing for these low bar squats...and add an inch of depth per squat. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@flight_jn1

Really shitty editing because who has time for that? Finished the year off with a 37 inch max vert in running shoes. Hoping to get focus on jumping a little more in 2017, but my increasing my lifts is my primary interest as of right now. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

2
@shaldunk

My 1st ever practice video from my last practice in 2016. Do you want some more things about dunk athletics like this from me in 2017? Please tell me in comment or tag someone who need this #dunk #dunkpractice #dunker #slamdunk #bestdunker #produnkerslife #produnker #sportlife #тренировка качаемпрыжок #vertical #verticalpractice #awesomepeople #awesome #training #dunktraining #тренировка #данктренировка

7
@successin12

DAY 147: like many of you out there I managed to put on a little weight over the Christmas break. Ultimately I've given myself a 8day pass to eat & drink whatever I like an whatever I'm given over these holidays (excluding alcohol). But it started with saying "Ben & Jerry's ice cream to share on New Year's Eve is okay". Then it was "wow, some really expensive chocolates as a gift on Christmas - I guess that's okay since they're expensive lol". After that I decided that I would give myself a free pass from 24th-31 December to eat chocolate, drink coffee an whatever else. I did hold off the urge to drink coffee till Boxing Day night with a mocha at hip coffee shop in Helsinki. After the 31st December, I'll be back to reconditioning my negative emotional associations to all bad foods & drinks. Today's workout turned out to be one of much progress. I finally raised the weight on 1x5 deadlifts by an extra 10kg to 50kg. Progress on my squats was raised by 5kg on 2x5 to a surprising 60kg. A little setback with my waist expanding from 89cm to 92cm, but this has already begun to shift to 91.5 after 24 hours, so I believe This setback will probably be short lived. Remember not to let the setbacks get you down, as you'll experience them from time to time regardless of whether they were avoidable or not - they are eventual, but not permanent. Keep pushing on & fight for those dreams! #success #successin12 #strengthtraining #powertraining #jumptraining #dunktraining #gymlife #gym #squats #deadlifts #learntofly #basketball #dunk #shortdunker #lift #journey #coach #lifecoach #lifecoaching #1freesession #free #introductorysession

2
@flight_jn1

Heavy Rack Pulls - Singles at 405 lbs (basically a few pounds short of 3x bodyweight) for grip strength, form work, and confidence. 3 second pause at the top...kind of. . . . . . . . #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #littleguyhops #strength #strengthtraining #dunktraining #powerlifting #stronger #follow

11
@successin12

DAY 144: There are no excuses not to workout on your holidays. I'm not saying that you should exercise in a tiny space to get your work out, but I imagine you could come up with easy, simple & safe ways to do a workout away from home. On Christmas Eve morning I completed some squats, 3/4 pistol squats, sit-ups, push-ups & moderate jumps. The excuses you create are what lie between you an your goals. If you found yourself creating excuses, it's not too late to turn it around. If you need some help making consistent progress towards your goals, contact me for a free 1 on 1 introductory coaching session (see profile for contact details). Live the dream! #success #successin12 #livethedream #goals #dreams #change #noexcuses #training #awayfromhometraining #exercise #dunktraining #holidays #basketball #shortdunker #strength #health #vitality #happiness

7
@successin12

DAY 138: I love coming to the gym to workout. I'm addicted to the feeling I get when pushing weights up & the satisfaction after completing a set. I'm proud of myself for controlling my desire to up the weights quickly, it's most likely saved me the pain of another setback of needless injury. After the workout there was a little pain though at the back of my left heel - an old basketball injury pain that comes back from time to time. I'll be sure to take it easy tomorrow so that it subsides quickly an I can get back to training on Thursday. Today's workout results - squats: 4x5 at 50kg & 2x5 at 55kg (up 1x5 of 55kg from last session). Deadlifts 4x5 of 40kg & 1x5 45kg (up from 5x5 40kg). Bench press 3x5 of 40kg & 2x5 of 45kg (up one set of 45kg from 40kg). One leg calf raises 2x15 at 16kg. Do you have goals you want to achieve in 2017? Email me to get a free introductory coaching session. I have experience in coaching people on the subjects of relationships, work, work life balance, employee to entrepreneur transitions, body transformation, sales & more. #coaching #lifecoaching #lifecoach #sales #salescoaching #success #successin12 #gym #gymlife #livethedream #dunk #dunktraining #shortdunker #basketball #squats #strengthtraining #goals #dreams #weightraining

0
@lipad.darwin

Why standing dunk is easier for me than approach dunk?? Rim height=9'9 #dunk #dunkjourney #dunktraining #vertical #jumphigher

0
@successin12

DAY 138: What a week of surprises! I don't believe I've lost so much off my waistline in such a short amount of time, although I've never really cared to measure it so often as I have done lately. In the past, I always figured I'd lose the weight when I lost it, an not to focus so much on it till it happened. I was patient. I believed that good things can take time, but measuring my successes daily makes me want to do more of what I can to lose the fat more quickly, building momentum with each success (as long as I manage my emotions regarding the setbacks). 2cm more an I'll be down to the 87cm - my final measurement for the first successin12 challenge. I feel in control of my weight loss, an feel confident enough to consider slowing it down, as I want this process to be a healthy one. I know that losing weight too quickly can cause problems like gallstones, slowed metabolism, liver damage & other problems associated to fluid loss. None of this is advice to you as everyone's needs & challenges are different. For 1 on 1 coaching to help you on your journey, email me (see profile page) for a free 1st session. #success #successin12 #loseweịght #weightloss #dunk #dunktraining #jump #basketball #shortdunker #jumphigher #health #vitality #strength #power #motivation #drive #inspire #coach #lifecoaching #lifecoach #free #free1stsession #livethedream #dreams #goals

6
@lacerna23ball

Took me a lot of try to do this 😂 #explosive #fitfam #fitspo #gym #gymmotivation #gothops #dunk #dunktraining #verticaljump

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@successin12

DAY 136: feels great to know I could easily move up from last weeks 150kg reps to 180kg for 2x5. The warm up was 1x5 at 50kg, then 1x5 at 150kg. It's feels great to be this strong. I know I may have to slow things down due to previous injuries & let my body catch up in handling the weight. If you followed me in my last Successin12 challenge, you'll remember I injured myself numerous times trying to attain results too quickly. It was a painful lesson to learn that I need to take my time with my progress, that my body doesn't recover quite as fast as it used to. I've also looked to try an improve my diet, supplement & recovery plan. I believe I'm much more prepared this year than I was last year. #success #successin12 #dunk #shortdunker #basketball #dunktraining #weightraining #gym #gymlife #health #fitness #strength #vitality #legpress #legday #goals #dreams #livethedream #jump

3
@successin12

DAY 134: cardio time! 263 calories burned in 35 mins, average heart rate 128 bpm.The aim here is to burn calories & strengthen different muscle groups in my legs. I feel lighter an stronger, but I must remind myself that the improvements may be gradual & to enjoy the process. There will be big & small wins, setbacks & plateaus along the way. It'll be rest day tomorrow, with a focus on education & building the successin12 website. Need some help getting results or just want to speed up the rate of your success? See my profile for contact information regarding coaching #successin12 #success #lifecoaching #mentoring #plan #goals #dreams #purpose #business #weightloss #happiness #wealth #health #fitness #vitality #basketball #dunk #dunktraining #shortdunker #believeinyourself #leadersaskforhelp #leadership #entrepreneur #sunnto

10
@lipad.darwin

🎵 WORK! WORK! WORK ! WORK! WORK! 🎵 (sing it) #dunk #dunktraining #dunkjourney #feelsgood

0
@successin12

DAY 132: progress is slow, but I'm okay with that knowing that it's because of my previous injuries. If you had injuries before, you probably know what I'm talking about. It has taught me patience when it comes to seeing physical changes & improvements - I've learned to appreciate the gradual progress. Today's session started off with cycling & rowing for warm up, then stretches. The #weighttraining was mainly leg focused again beginning with #squats 4x5 50kg (skipped a set due to sore legs from Plyometrics on day 130), followed by #deadlifts 5x5 40kg which I should be able to increase the weights on during the next session to 45kg. 1 leg #calfraises was 2x15 16kg was next followed by #benchpress 4x5 40kg + 1x5 45kg. Warm down with sit-ups 3 max sets on the exercise ball & rowing, then stretches. Still loving my workouts & feeling stronger everyday #dunktraining #dunk #basketball #shortdunker #gymlife #gym #exercise #conditioning #legday #energy #vitality #health #success #successin12 #stronger #progress

1
@voodoojason

🔝New PB on the box jump 📦🏋

10
@lacerna23ball

Failing doesn't mean you gotta give up , Use it as a key to your success 💪 . #fitnessmotivation #fitness #training #goals #fitfam #fitspo #explosive #dunktraining #workout #workoutmotivation #gym #gymmotivation

1
@successin12

DAY 130: Plyometrics workout day & it felt amazing. After the plyometric workouts I decided to see what my max squat was. 100kg was too much, but I found that I could do a half squat at 90kg. The max squat feels like quite a achievement for me. I'm aiming for a #maxsquat of 120kg, so I'm a little far off. Can't wait to #dunk my first 10ft hoop. #squats #basketball #plyometrics #weighttraining #shortdunker #livethedream #dunking #dunktraining #boxjumps #fitness #strength #vitality #health #goals #success #successin12

3
@successin12

DAY 126: still down at 50kg 5x5 for squats & it even felt a little difficult to complete. Deadlifts at 40kg 5x5 are pretty easy & so is bench pressing at the same weight & number of reps & sets. Calf raises are almost easy enough at 16kg 2x15 to begin raising the weight to 17kg - I'll try that out next session. I'm not straining & sweating as much to complete all the workouts which might be either a sign of my fitness improving or that the gym has lowered the thermostat temperature 😂 #weighttraining #gym #gymlife #dunktraining #dunk #shortdunker #basketball #biggoals #bigdreams #makeithappen #squats #deadlifts #benchpress #gains #jumptraining

2
@lipad.darwin

FLEXIBILITY IS AN ESSENTIAL "INGREDIENT" FOR JUMPING. NOT ONLY FOR JUMPING BUT IN ALMOST ALL SPORTS. (Or IN ALL SPORTS) #Vertical #dunk #Flexibility #Mobility # VerticalJump #Staticstretching #DunkJourney #DunkTraining

0
@lipad.darwin

From yesterday's Dunk sesh! Rim height :9'5" 2 consecutive days of dunking. At ngayon pahinga muna. .. tas bukas , dunk sesh again. Tomorrow I will try to hit the windmill dunk on 9' and will have a sesh on 10' (if not) then maybe higher than 9'5" .. 😃😃 #DunkTraining #Dunk #Dunktraining #dunkjourney #Vertical #Jumphigh #Explosive #Dunking #BasicDunks #Asian #Dunkaholics

2
@flight_jn1

Thought I had lost a lot of my hops since the beginning of my meet prep, but earlier this week I could tap the rim. Today, somehow I grabbed it for the first time off a standing jump. Big things coming in 2017 . #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #powerlifting #stronger #follow

4
@successin12

DAY 126: for the first time in 20 days, My waist measurement finally drops below 94cm, down to 93cm. It doesn't bother me so much that I'm losing the weight slowly, just as long as I'm getting all the nutrients I need to be healthy & active. #success #weightloss #dunktraining #overweight #diabetes #heartdisease #health #vitality #measureyourwaist #healthfoods #lessfat #nosugar #loseweịght #exercise #cardio #weighttraining #successin12

0
@thephysiodunker

After 1 month of no proper training and dunking, I lost around 5 inches of vert. Gained 5 lbs of weight (most probably fats). 😭 will be back training february next year though. Rim 9ft #dunk #dunktraining #basketball

0
@flight_jn1

Definitely lost some bounce since I stopped playing ball and because I had two meets in November, but at least I can still tap rim off a standing jump and grab rim off a trot. #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #powerlifting #stronger #follow

9
@flight_jn1

Messing around with some front squats. This wasn't particularly easy, but it was pretty good considering the last time that I front squatted was in March. (285 lb for one in March vs. 275 lb today for one on a yolo attempt). #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #powerlifting #stronger #follow

10
@successin12

DAY 117: last session was plyometrics, this session is weight training. I feel weaker on the squats (back down from 55kg to 50kg 5x5), but stronger on deadlifts (still on 40kg 5x5) - I have no idea why though. Bench pressing the usual weight felt unusually difficult, considering I've been lifting the same weight of 40kg 5x5 for some weeks now. One leg calf raises was more difficult with on the usual 16kg 2x15. Even after almost 2 years, my right big toe is still sore enough for me to take extra precautions whilst doing the 1 leg calf raises. It gets better, but very slowly. I haven't tried jumping for a hoop for months now, so I'm going to have to record my jump height soon to help me assess my progress. I hope I can at least touch the hoop by now #dunk #basketball #shortdunker #jumpprogram #slamdunk #gymlife #gym #success #successin12 #havefaith #believe #goals #dreams #strengthtraining #jumptraining #dunktraining #squats #deadlifts #benchpress #bicepcurls #ropepulldowns #1legcalfraise #stairsworkout

2
@flight_jn1

Time to get back to working on my vert. Hopefully I can finally finish this off. (He's 5'10 and I'm 5'7). #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #athlete #powerlifting #stronger #follow

1
@successin12

DAY 115: After yesterday new set of plyometric workouts, I have a little soreness in my neck, as well as moderate pain in my thigh muscles. Other than that, everything seems fine. I have read up on the risks involved with plyometric exercises, an I've taken measures to reduce my chances of injury by focusing maintaining good form & practicing a moderate level training difficulty when the chances of injury are higher than normal exercise. Stay safe an seek expert advice before trying out plyometric exercise. Don't let anyone talk you out of your dreams #success #successin12 #basketball #shortdunker #dunk #dunktraining #pistolsquats #seatedboxjumps #boxjumps #stabilitytraining #jumptraining #30something #fitness #gymlife #gym #chaseyourdreams #dreams #goals

12
@successin12

DAY 114: After a few hours of recording videos & editing I move on to working on my basketball dunking goals. Did some research to collect some new excises that could help me improve my jump, an found some exercises that were similar to the ones I had tried before. Additionally, because there is a box to jump on at my new gym, I can now add box jumping exercises to my routine. A great focus will be on stability & plyometric exercises. It was a good workout that really challenged me. #lifecoach #success #lifechange #successin12 #dunk #dunktraining #plyometrics #shortdunker #basketball #stabilityexercises #jump #air #airtime #flying #chaseyourdreams #impossiblepossible #30something

9
@successin12

DAY 111: After the closing of one opportunity, it's time to find peace in my workout. I've had a 3 day rest because of persistent pains in a big, ankle & heel, figure it wouldn't be bad to give them another days rest to help them heal. Raised 4 of the 5 squat sets from 50kg to 55kg. Deadlifts still feel like quite a challenge at 40kg 5x5, am I can feel a little strain coming through my left shoulder. Bench press is still at 40kg 5x5 & 1 leg calf raises are still 16kg 2x15. Various light weights to rehab my shoulders & finishing with 3 sets of maximum sit-ups on the exercise ball. Satisfying. #deadlifts #benchpress #squats #calfraises #shoulderrehab #curls #gymlife #weighttraining #training #conditioning #strengthtraining #dunktraining #shortdunker #5ftdunker #success #basketball #successin12 #gym

5
@operation_vertical

Front Squats: 235x8

8
@operation_vertical

Exhausted Broad Jumps: 2x3. Best jump was around 2 ft 4 inches.

5
@flight_jn1

The most grind-it-out rep of my life. Got a lot of high fives after this one (225 lbs/100 kg). Pause was bad, collapsed at the bottom, but ended up with three white lights. #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #tlb #athlete #powerlifting #meet #stronger #uspa #uspapower #powerlifting

7
@operation_vertical

Running vertical PR: ~35" @191 lbs BW - - - - Had a feeling that my running vert had creeped up and I felt good so I tested it out. With my reach the hole in the pad is exactly 35 inches. Still have a long ways to go.

12
@flight_jn1

Overcame some early anxiety during warm ups (could barely lift 225) to finish with a 374 lb pull (170 kg). Definitely had at least 10 kg more in the tank, but given the circumstances, I can't complain. Plus, I took home a gold medal and qualified for nationals, so there's that. #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #athlete #powerlifting #uspa #stronger

8
@operation_vertical

Much has already been written when it comes to the topic of squat depth and the subject is honestly boring by now. Still there are many people confused about what is the best depth for them- I know I still am at times. Simply put there isn't an easy answer to how low you should squat and it depends of a myriad of factors- your anatomy (most importantly hip structure), your mobility, your goals, your technique (high vs low bar, stance width), etc. There is a time and place for every depth of squat (yes even quarter squats, which recent research has surprisingly shown can lead to greater increases in vertical jump in certain situations). Yes as with most exercises you'll do in the gym, performing squats with a full range of motion leads to the greatest increases in strength, and yes the vast majority should aim to hit at least parallel depth. However, not every athlete or person needs to go ass-to-grass and doing so with a loaded barbell can cause excessive stress on the spine over time. I personally (after years of mobility work and experimentation) have given up trying to squat ATG as I am now resigned to the fact that my hip structure just won't allow it- you can tell by the ever so slight "tuck" of my pelvis in the picture above. I know from experience that consistently loading my spine in that position, no matter how slight the rounding, is hell on my lower back. In any case, the bottom line is that you should squat as deep as your own unique body will allow, and no deeper.

6
@airvaas

REALLY warm out for November warmest its been since 1999 in wisco! Pre flight practice for dribble dunk! #air #dunktraining #

2
@operation_vertical

Hip vs Knee Dominant Jumping Pattern - - - One of the most amazing functions of the human brain is the way it searches, in fractions of a second, the hundreds of muscles in the human body to determine which ones will perform a physical task in the most efficient way. Each person's movement patterns are unique- athletes can have wildly different muscle contributions and yet have the sprint times, one rep maxes, VJ measurements, etc. At the same time, it’s important for athletes to identify where they are compensating and recognize movement patterns that might lead to increased injury risk, inefficiency, reduced performance or all of the above. One common distinction between movement strategies is whether or not a person is more knee or hip dominant. All vertical jumps involve some degree of hip, knee and ankle contribution (triple extension), but usually an athlete will lean towards one strategy over another depending on their structure and strengths. Stronger muscle groups tend to get utilized more during a movement, and for guys that spend a lot of time in the squat rack that almost always means overactive quadriceps. A quad dominant athlete can be a coach's worst nightmare for several reasons. For one, research has shown that the ability to produce force from the hips is more important than the knee or ankle joints during a VJ. One study that compared maximal and sub-maximal vertical jumps found that as VJ height increased, the role of the hip joint increased almost 3x relative to the roles of the ankle and knee. Another study found that jump heights in which the athlete held an upright trunk were 10% lower than normal jumps and that hip power was decreased by 37%. It's not just about performance though- we now know the dangers of quadriceps dominance in sports as it has been proven to be a risk factor for knee and hamstring injuries. The bottom line- don’t be so obsessed with squats and other knee dominant movements in pursuit of a higher vertical to the point where you forget about the muscles on the other side of your legs which are arguably more important.

5
@operation_vertical

An awesome banded distraction ankle stretch that has helped me gain inches in dorsiflexion ROM. Better ankle mobility has been key for me to be able to squat deeper while maintaining a more upright neutral back position- if you have problems squatting to depth I highly recommend giving this a try. I've found the more weight you can put on your knee and the longer you can hold this stretch the better as I spend up to 5-10 minutes on each ankle sometimes. Boring as hell but also satisfies my people-watching-at-the-gym time for the day 👀

8
@operation_vertical

Paused Front Squat: 275x3

5
@operation_vertical

Banded Lateral Stabilizations: 3x8 - - - - Approximately 70% of ACL tears occur during non-contact events when athletes are cutting, decelerating or landing from a jump. Many studies have confirmed that muscle strength imbalances, poor coordination and inadequate sports specific conditioning can increase the risk of an ACL injury. Also known as Ice Skaters, this exercise is not only great for power transfer and agility but also for teaching knee/hip stability, improving balance and increasing proprioception which all help to decrease the risk of a knee injury #allgoodthings #icefairy

2
@flight_jn1

Weird to think that 3 weeks ago I couldn't even move this off the ground, and now, just 10 lbs less could be my first attempt. Can't wait to compete on Sunday. 365 lbs at 138 lbs. #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #tlb #athlete #powerlifting #meetprep #stronger #follow #dayofthedeadlift

9
@operation_vertical

Trying to add in a higher ratio of hip hinge work to become less quad and more hip dominant on my movements. Got a great pump in my glutes and hams from these dumbbell RDLs. On another note, with my complete inability to lift upper body outside of some rotator cuff rehab work I will soon be full #TRexmode.

1
@te_bounce

I guess you could say this is a "good miss", need to practice this more and focus on dunking the ball rather than grabbing the rim... #dunk #basketball #richmondoval #lob #vertical #dunktraining

4
@flight_jn1

New PR of 385 at 138, but my friend called right at the lockout and stopped the video. I swear I got it though haha. Peep @lucypoop in the back repping 135 like it's nothing. #gym #gymlife #fitness #workout #vertical #verttraining #trainhard #traininsane #weighttraining #plyos #gains #fit #monster #littleguyhops #strength #strengthtraining #dunktraining #tlb #athlete #powerlifting #meetprep #stronger #follow #dayofthedeadlift

4
@operation_vertical

Seated Box Jumps: 3x6 - - - - Everyone and their mother are familiar with box jumps by now, but the theory behind seated jump variations is that by removing the eccentric descent you remove the stretch reflex, thus not allowing it to aid your force production. With no stretch reflex you have to rely entirely on your muscles to carry you upwards, making them great for improving starting strength and rate of force development.

4
@operation_vertical

The MyJump app (second version shown here) is probably the coolest app I've seen when it comes to vertical jump training. Beyond just showing the accurate height of your jump it gives you a wealth of information about your athletic profile. If your interested at all in jump training or athletic performance in general I highly recommend it!

4
@operation_vertical

Quick tip- to avoid knee pain during squats, make sure your knees mostly track directly over your toes on both the descent and ascent. While a slight "tick" coming out of the hole shouldn't be too problematic, one should always avoid excessive knee caving on all movements. If you do find that your knees are caving try narrowing your stance, squatting with a band around your knees to reinforce "pushing out", and do dedicated abductor work such as hip thrusts with a band around your knees to strengthen those muscles.

5
@usmc_fitness_

Today's jump Training workout is done! Now I get to look forward to crawling up every set of stairs I come across 😅 #fitness #fitnessjourney #fitnessmotivation #fit #fitfam #instafit #workout #gym #jumptraining #legday #dunktraining

1
@operation_vertical

Depth vs Drop Jumps - Although these two terms are often used interchangeably, I think it's important to make a distinction between the two exercises as they serve very different purposes in a training program. The 1st and 2nd jumps you see are depth jumps, while the 3rd and 4th are drop jumps. The first distinction is.. #1. The actual goal of each variation. The depth jump should be performed trying to obtain the highest height on the vertical rebound with less emphasis on shorter ground contact times. Drop jumps on the other hand prioritize minimizing GCT. Though you still want to get as high as possible, the drop jump is more about absorbing and then utilizing the force from landing as quickly as possible. These slight differences in GCT lead to different adaptations with drop jumps mostly improving the athlete’s reactive ability while depth jumps mainly serve to increase the athlete’s explosive strength. This leads us to difference #2 between the depth jump and the drop jump which is… #2. Landing technique. As you can see, on the depth jumps, my landing is softer with a good amount of knee/hip flexion and overall more “give” whereas with the drop jump landing I am much more rigid and stiff in an attempt to minimize the leg’s flexion upon landing. Less knee flexion = more dependence on the stiffness of my ankle complex. #3. Difference number three is in regards to the drop height on each variation- Depth jumps using greater drop heights (18-40") than drop jumps (8-24"). Increasing the drop height much above that leads to an increase in ground contact time which is the exact opposite of the goal of the exercise.

5