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@flylikewill

🔽Sentadillas bulgaras 6x60 kg (single leg squats). Este es un ejercicio muy bueno para ganar fuerza en el miembro inferior. Eso si, las agujetas que tengo hoy no dejan ni sentarme. #squat #sentadillas #deadlift #singlesquat #bulgariansquat #verticaltraining #verticaljumptraining #verticaljump #saltovertical #dunklife #dunkprogress #dunktraining #

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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 at Stockholm, Sweden

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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 at Stockholm, Sweden

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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 at Stockholm, Sweden

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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 at Stockholm, Sweden

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@therealjumpfactory

@markellefultz with the jam in high school! Do you think he'll be a bust or be great?

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@projectpureathlete

15yr old @curlyheaded283 working some weighted efforts today. Working on some landing mechanics as well as quick arm drive. He's coming along quickly. Keep working! ________________________________________________ #thejumpguy #verticaljumptraining #jumptraining #jumptechnique #plyometrics

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@projectpureathlete

Lateral load pause work with @deebrownn_22 in The Workshop. Basketball calls for a lot of directional power and stability and this drill is great for joint integrity. ________________________________________________ #thejumpguy #verticaljumptraining #basketballtraining #plyometrics #jumptraining

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@flight_jn1

100 kg/220 for a triple with my new grip (RPE 8). Changed a lot about my form, but hoping for good results. I'm a lot slower using this form, but I reduced my ROM a bit and hopefully that'll be good for my strength. Won't be able to bench for a bit once I get back to LA, so that's why this is a bit heavier than I'd normally go. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #bench

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@therealjumpfactory

Mr. triple double Westbrook with the dunks. Tag a Westbrook fan!

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@doctordunks

I tend to use this exercise as a finisher to my plyo training sessions. My focus is on CONTROLLED jumping mechanics and making sure I utilize a powerful arm swing. I tend to lose my arm swing when I get tired. Identify your weaknesses and focus on improving them in your training. Woosahhh 💪🏽

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@brianstegeman

Found this court three years ago and took over 20 attempts on this hoop before getting a decent dunk, but my phone overheated and I didn't capture it. Got this today on 3rd attempt of the afternoon. I then proceeded to take 15 attempts on its 10'2" sibling...that didn't play out so well, but whatever. #dunktraining #jumping #dunklife #oldmencanjump

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@dr.air_vin

It's a tumble weed, it's a tire, no it's a cartwheel 🤸🏾‍♂️ #dunktraining #fitnessjourney #workoutmotivation #gym #yoga #gymnastics #boxing #train #training #fitness #fit #agile #core #flexibility #crunch at Crunch Fitness - Sunset

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@haya.ball.is.life

余韻… ボールを引き落とすダンク 余裕がふえた もっとスマートにがんばろ〜🗽🏹☄️ #ballaholic #dunktraining #dunk #ballislife #yoyogipark

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@doctordunks

Got in a late night training session with my bradda @dr.dkeres. Incorporated ladder drills, a med ball and resistance bands with basketball specific movements while getting some shots up in the meantime. 🏀 🎧: Warm Brew- I Swear

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@haya.ball.is.life

ダンクってたのしいよ #playground #yoyogipark #ballislife #dunktraining #dunk #ballaholic

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@mrdoitmoving

Once the knee joint flexes beyond 30-35 degrees elastic opportunities are lost and the muscular contractile elements are now lengthening. This muscle slack diminishes the ability to produce force quickly which can determine success on the court or field. ⚫️ In this exercise, we are focusing on landing as stiff and as rigid as possible with minimizing knee and hip flexion with the goal of reducing muscle slack to increase reactiveness in 1 leg movements. at New Orleans Pelicans Practice Facility

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@doctordunks

Working on speed and power out of squat position. I added a single leg stability challenge at the end by landing on one leg and extending fully once I hit the box. If you notice your knee collapsing inward, lower the box or jump without resistance (medicine ball). Quality over height!

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@projectpureathlete

Having some fun in The Workshop with a long time athlete of mine. We have come a long way my man! Up is the only way 🚀🚀🚀------------------------------------------------- #thejumpguy #verticaljumptraining #projectvertical #jumptraining #plyometrics

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@flight_jn1

New Deadlift PR: 202.5 kg/445.5 lbs! Even though today didn't go as well as I'd hoped, I still achieved a long time goal of being "off the chart." (The kilo to pound conversion chart only goes up to 200 kg/440 lbs). This PR means the most to me because this is the gym that I started my lifting career in, and never in my wildest dreams did I think I'd be using the end of the chart, let alone be off it. I feel like I had more in me, even though I took a rest day for this. No chalk, so I think focusing on my grip caught up to me. This puts my gym total at 1072 lbs (at 138 lb bw), and puts me in the 1000 lb club for the first time ever. Progress. Excited for what's to come. Other "attempts" 175 kg/385 lbs and 190 kg/418 lbs. Note: Hit a combined 87 lb PR between squats and deads wearing my @apemanstrong t's. Yee. Somebody get me a DL bar and some chalk. 500 - I'm coming for you. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #deadlift

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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 at Stockholm, Sweden

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@doctordunks

Great drill for single leg power development. You can overload w/ a medicine ball like I'm showing in my 2nd and 3rd reps. Don't let that knee collapse inward! 🙅🏽‍♂️

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@zhu_dunks

Some dunk attempts with small ball, rim grabs, and a two foot jump rim touch from today. Haven't lifted in a few days and definitely feeling fresher. Slight improvement but still can't force myself to hold onto the ring! Need to get up higher and slower for that... #dunk #dunklife #dunktraining #dunkjourney #vertical #verticaljump at London Borough of Hackney

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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 at Stockholm, Sweden

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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 at Stockholm, Sweden

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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 at Stockholm, Sweden

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@johnevans6265

@athleticlab Experimenting with the KBox over the next couple of months. Right now I have it in my training once a week, but I plan to continue to utilize it, as it is a potent stimulus to induce heavy eccentric strength overloads. My goal is to stand up and get the flywheel spinning as fast possible and then progressively slow it down as I sink to the bottom of my squat. It's almost like a trampoline. The higher you jump, the higher you can jump. at Athletic Lab

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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 at Stockholm, Sweden

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@flight_jn1

Bench max day: I don't think I played it smart today. New PR of 110 kg/242 lbs, but my ass came off the bench, so I'll put an asterisk next to that one. Other lifts shown: 115 kg/253 lb (miss), 102.5 kg/225.5 lbs, 107.5 kg/236.5 lb (PR). Might take another swing at this next week. I feel like I had more in the tank. Next cycle tho, I for sure need to work on my leg drive. Followed this with 5x5 95 kg/209 lbs. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #bench

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@chrismoody253

Now that the 5K is over, it's time to start working on something that doesn't suck: the vertical jump! 1️⃣ I'm a sucker for programs and so I bought the @vertshocksystem. We'll find out in 8 weeks if I wasted money as I am wont to do with training. Here I'm doing some seated box jumps for sets of 8. The program says 9-15 inch gains in the vertical jump. I'm at about 24 inches right now, able to touch the rim. You all will be witnesses to my glory or folly. 2️⃣ Around 39 5/8" on those seated box jumps. Felt comfortable. I really don't want to scrape my shins on a cinder block. 3️⃣ Post jump training handstand work. This is my limit in the straddle pike. I need more compression! Day 10/365 @pault8_upsidedown #verticaljump #jumptraining #boxjumps #verticalleap #dunktraining #handstand365withpaul #handstand #handstandseveryday #questforthepress #compressionstrength at Chris Moody, Personal Trainer

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@flight_jn1

Max out squat day. NEW PR: 385 lbs (175 kg). I thought I may have been done at 374, but some IG DMs quickly convinced me otherwise. No spotters (at all), so I had to raise the catch pins for my last attempt. I was really afraid that I'd hit them, but I didn't, and I was able to grind out the heaviest squat of my life. Everything was shaking and wiggling, but I did it! Really really REALLY happy with today. BW: 138.7 Videos shown after (in order): 152.5 kg/335.5 lbs, 162.5 kg/357.5 lbs (PR), 170 kg/374 lbs (PR) #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #squat #apemanstrong

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@skighathletics

Program drops in 6-8 days! www.skighathletics.com . 1-2 YouTube videos being posted before midnight tomorrow and much more on the way! . Sign up to my mailing list on my website to receive the program the moment it drops next weekend!! But, it will always be available! . #dunk #espn #ball #basketball #dunk #dunktraining #lift #program #howtodunk #howtojump #skigh #psu #nolimits #skighhasnolimits #abs #muscle #sports #vlog at Allentown, Pennsylvania

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@doctordunks

First time trying this drill and man... it's a killa. If you want a high level exercise that challenges multi-directional stability, give this one a shot. Try and land without hip/knee/foot collapse... all about control baby!

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@doctordunks

Never played football in my life, so I wasn't aware that these pads weren't meant to try and jump over 😬... with that said, if you're looking for someone who is well versed and experienced with performance training and rehab for football players give my braddah @dr.dkeres a follow. He helped me realize I could be a lot more efficient on the court if I improved my footwork, so we've been working on a ton of ladder drills. I'll post those soon. Also shouts to @goodlooksfamily for the shot 📷🙏🏽

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@doctordunks

Build power, single leg stability, and linear acceleration with this drill. My focus is on staying low during the cut and keeping my head down when sprinting out. 🏃🏽💨

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@benjamingobin

Complexe excentrique ischio + réception drop jump avec surcharge MB + drop jump classique ! #dropjump #ragingbullclub #workhard #jumptraining #jump #dunktraining #jumptraining #jump #dunk #medecinball #trx #vibram #rbc #workoftheday #workout at Raging Bull Club

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@flight_jn1

Been listening to a lot of skillet lately. Here's 3x1 with 180 kg/396 lbs. The last shot is me losing my grip (it was supposed to be my third) so I didn't count it. Haven't been able to use chalk for like 2 months lol. My final attempt at my last meet was 402.5 lbs. Hopefully I'll PR next week. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #deadlift

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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 at Stockholm, Sweden

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@haya.ball.is.life

🌑🌑🐉☄️🏹🖕🏻🌑🌑 . . . #横浜ギガスピリッツ #ballislife #ballaholic #thelostbreed #ダンク #dunk #dunktraining

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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 at Stockholm, Sweden

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@successin12

DAY 180: taking some time from celebrating our the anniversary as a couple this weekend with a brief exercise session. When my watch told me the session would be for 20minutes at 155-164bpm I almost fell off the bike. But then I thought, "I know I can do this, it's not like I don't workout regularly anyway & don't any heart condition". For almost every minute of that session I'd say under my breath "c'mon, I can dominate this minute - this minute is mine!" It didn't make much sense, but it didn't only make the session more enjoyable, I also made it to the end. I was really proud of that result & pushing past that barrier. #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 at Stockholm, Sweden

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@doctordunks

SL RDL to Triple Extension --- This is one of my favorite movement prep exercises for any lower extremity workout. I will almost always include some variation of this movement in my training for a few reasons: 1️⃣ Challenges athletes hip and ankle stability since it's a single leg movement (look for knee and foot inward collapse 2️⃣ Contains balance component during transition 3️⃣ Functional. Replicates push-off/drive phase of running and jumping. --- Variations (regressions/progressions) include: ✅ Perform on some kind of balance trainer (Bosu ball, Airex pad) ✅ Alter between stationary and dynamic (add small jump after triple extension or jump onto box) ✅ Perform with and without weight (plates, kettle bells, medicine balls, etc) --- Once you find a functional movement you want to train, the possibilities of how you make it different to challenge balance, strength, coordination are endless!

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@doctordunks

Get up and work! 💪🏽 📷: @k00lmac

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@flight_jn1

Thought I was going to break my back on conventional deads today, so had to call it quits. I think it's because my little brother locked me out the other day and I had to run to the gym before it closed. Here's some long ass pauses for a set of 3 with 180 just because. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #bench

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@604bounce

Knee pain is finally gone and ive accomplished some goals of mine which were to do a muscle up and a pistol squat! Gonna be strength training again to get my vert back. #Bouncekit #training #jump #dunkelite #k1x #dunktraining #nba #thejourney #grind #gym #fitness #goals #pistolsquat #muscleup #ymca #letsgo #canada #4thofjuly #strength #summer #sunny #yam

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@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 at Stockholm, Sweden

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@splash_ward

Post basketball wings visit (purely for dunk training purposes!!) @djgfunk #fly #dunktraining #instanate #holibobs #cyprus #buffalovecyprus at Buffalo Wings & Rings - Cyprus

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@projectpureathlete

@deebrownn_22 showing dunk consistency today at the Windsor YMCA. Got some of my basketball players together today for a little jump session. Great efforts on all parts! --------------------------------------------- #projectvertical #dunktraining #thejumpguy #basketballtraining #basketball

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@flight_jn1

3x1 with 145 kg/319 lbs. Back down triples with 135 kg/297 lbs. Today's workout felt amazing, but there were so many factors that I thought were going to interfere. I had a work dinner and my boss loves to drink, so I had two glasses of champagne, which is two too many for my alcohol intolerant (and allergic) ass to handle. Then, right after dinner, I had to run home, then run to the gym to get there in time so that the 11 o'clock closing time didn't cut my workout short. The run from home to the gym was a very hilly 1.1 miles, so it took me around 12 minutes with all the signals and what not. I don't run okay. So yeah, all things considered, today was great. Also, I guess I've turned into a snake with all these hissing noises idk. . . . #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #squat #champagnesquats

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@johnevans6265

Working towards jumping higher and higher the next couple months. I've had the privilege of working for/with @mikeyoungphd the past month and a half, and it's been a dream come true. One of the biggest benefits of working for @athleticlab is having access to one of the best coach/scientist combos in the country. That being said, I'm excited to apply my new training set up next month and leverage my knowledge, resources, and network.

11
@indigoairman

My highest box jump yet. I don't do this all the time but I like to use it as my "max out" for my jump training/plyometrics. Not to mention, I failed at this box jump last week and took me several tries to get it today. I feel like I get more flexible and agile when I do these throughout the week. It forces me to use everything I got. All hips, glutes, quads, core all the way down to the initialize explosion from my calves! I am 6'3 and now 232lbs! Gotta get down to that 205! #journeyto40in #dunktraining #dunk #jump #athlete #fitness #plyometrics #strengthandconditioning #airforce #military #usa #jumpman #fitnessmotivation at Nellis AFB Warrior Fitness Center

3
@flight_jn1

102.5 kg/225 lb single followed by 5x5 at 95 kg/209 lbs. first and last sets shown. tbh I thought I was gonna die when I was thinking about this workout last week (thought it would be my first actual failed workout), but I feel like I crushed it today. The speed of 225 was such a surprise. Could not be happier. Thanks @kml_fitness for keeping me safe. My butt does stay on the bench btw lol...except maybe my last rep. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #bench

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@doctordunks

One of the main problems I've had with many of the vert programs I've tried throughout the years is most have WAY too much volume. I remember following "Air Alert" all the way through and I ended up with "shin splints" and foot pain. The program called for sets of up to 20-25 reps. --- Through the years, tons of research studies have been conducted and they all tend to agree that plyometric exercises/programs should consist of HIGH INTENSITY and LOW TO MODERATE FREQUENCY. --- I tend to choose 3 plyometric exercises per training session and I'll normally perform 3-5 reps per set. Rather than jumping 'till your legs fall off, focus on exerting max energy and focus into each rep and make sure you're well rested to start each set. --- So to recap, I would recommend: 3 exercises, 3 sets each, 3-5 reps per set, 2-3x/week. Trips Mcgee 👌🏽👌🏽👌🏽

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@flylikewill

Ayer fue un buen día💪💪 🔹Tocaban 3 singles con 140 kg, pero acabamos haciendo 145 kg. Hay que destacar que las 3 repeticiones efectivas las realicé con cargas que no había movido antes, osea que son récords personales. La semana que viene toca medir marcas, a ver si llegamos al objetivo: 150 kg 🚀🚀 #sentadilla #squat #verticaljump #jump #jumptraining #verticaltraining #myjump #strength #JumpersKnee #weightlifting #lift #dunktraining #jumper #salto #saltovertical

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@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 at Stockholm, Sweden

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@flight_jn1

Sumo deads from a million angles. My quads are so beat up from pause squats yesterday. 5 singles with 175 kg/385 lbs followed by backdown sets with 150 kg/352 lbs. On the 4th single, I was a lot slower in my set up just to see my back angle and it messed me up. Today's workout also took me forever. Mental game has been off lately. Too many distractions. Also most of my workouts recently have been hella lonely. Plz somebody lift w/ me #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #deadlift

6
@flight_jn1

Had my little bro count out my pauses. Here's 135 kg/297 for 5 pause 2 count ish pause squats. Not RPE 7 lmao. Update, I bruised my thigh from hitting it with my belt during my back down sets. EDIT: hit my thigh with a plate while I was changing weight and no lie almost started crying. Excited and scared to see what this bruise looks like #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #pause #squats

0
@skyce.ly

1st Dunk Session - What really went down.. 🏀 #5ft6 #dunktraining #basketball #bball #balling #sport #dunking #slamdunk #training #vertical #hops #motivation #gym #jump #plyometrics #plyos #and1 😂

7
@flight_jn1

100 kg/220 lb single followed by 92.5 kg/203 lb 5x5. Sets 2 and 5 shown. Pauses got shorter as time went on, but I was totally surprised that I didn't get pinned once. Every set felt like RPE 10 lol. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #bench

5
@flight_jn1

Every squat from today. Doubles with 140 kg/308 lbs and 3x4 with 130 kg/286 lbs. First time touching anything over 300 in like 2.5 months, and I'm really happy with how things moved. In the two meets that I've done, I've opened with 308 lbs on squats. Today, it felt like a last warm up. Maybe I'll PR soon? #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #squat #tripledouble

2
@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 at Stockholm, Sweden

0
@flight_jn1

Some deadlift singles with 170 kg/ 374 lbs. Second video I locked out too fast and lost my balance lmao. Then backdown triples with 155 kg/341 lbs. No food for 7 hours but whatever lol at least I'm not busting out of my belt. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #deadlift #sumodeadlift

10
@lipad.darwin

Yesterday and Today's workouts. Yesterday: Dynamic warmup Dunk Training(short) and Explosive Exercises at home. Static Stretching Today: (--//No Video//--) Dynamic Warmup Barbell Back Squat-----> 270lbs 5x3 Deadlift-----------------> 280lbs 3x5 Lunges ------------------> 10x3 Calves Raises -----------> 25x2 each leg Static Stretching as always!! #jump #strength #strengthtraining #jumpscience #explosiveness #explosiveworkout #dunktraining #fit #workout #jumphigher #dunks #progress #squats #deadlifts

0
@projectpureathlete

@deebrownn_22 with a near miss at 10'9" today! We have established a 3" gain in overall vertical so far! Great work my man! Current 2-step approach at 33". ------------------------------------------------------- #verticaljumptraining #projectvertical #coachty #jumptraining #jumptechnique

2
@flight_jn1

Lots of squats. First set is with 132.5 kg/291 lbs, second and third sets are with 125 kg/275 lbs, and the other set I included was 107.5 kg/237 ish lbs. More sets but didn't film them. Sitting in a chair all day has been killing my back. I felt it tighten up right away, but shit happens. How's my depth? Also benched during this workout, and worked right up until the gym closed, but those videos aren't really interesting cuz I was pushing light weight. ALSO, you might be wondering why I am the human version of a puffer fish. I ate a huge meal before this workout and couldn't take in deep breaths to brace, so I had to try multiple times to feel comfortable lol. . . . #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング #squat

4