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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 at Stockholm, Sweden

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@successin12

DAY 133: It's always easier to jump higher with less fat weighing you down. At 5'9" I need to make every adjustment I can to achieve the feat of dunking a 10ft #basketball hoop. For all of you out there trying to lose weight, I know the setbacks you can face on a regular basis - most notably⠀ for me are the fluctuations of my waist measurements jumping back & forth all the time. Between the 94cm & the 92cm measurements there were plenty of numbers not consistent with the effort I was putting in. Once I even fluctuated to 96cm after the 93cm measurement just days prior. I've come to accept these fluctuations, as I know &  #trust in the #strategy I'm using. I wish you #success with your #weightloss journey & attaining your  #goals. Should you need help, let me know, as I apply everything that give my clients & more. To the 1st 50 that email "free" to successin12@outlook.com you'll get a free 30 minute coaching session. This opportunity ends June 1st!!!  #dunk #shortdunker #livethedream #successin12 #weightlossjourney #jumphigher #change #desire #dreams #dontgiveup #lifecoach #freecoachingsession #free at Stockholm, Sweden

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@successin12

DAY 132: progress is slow, but I'm okay with that knowing that it's because of my previous ligament & various other injuries. If you had some ligament injuries before, you probably understand my challenges. Recovering from such injuries has expanded my level 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-out 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 at Stockholm, Sweden

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@successin12

DAY 130: after the Plyometric workout I test my maximum squat capabilities. The video is of me completing a 70kg squat, which was reasonably easy, so I tried to complete 100kg squat - to which I failed to even complete a half squat. Dropped it down to 90kg & still couldn't complete the squat. To prevent over working the muscles I then continued on with my warm down of cycling & sit-ups, followed by stretches #maxsquat #gymlife #gym #weighttraining #plyometrics #power #strength #vitality #energy #success #successin12 #goals #grow #stronger #basketball #dunk #shortdunker #exercise #weights #squats at Stockholm, Sweden

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@theg.o.a.t2float

Couple windmill attempts on low rim (9'1) doing some more dunk attempts just to get the form down..learning its all about the hand speed for windmills, first time trying so bare with me 😅 will be hitting these consistently real soon 🔥 #windmill #dunk #dunkttraining #shortdunker #bounce #lowrim #5feet5 #jumptraining #jump #bouncekit #verticaljump #teamflightbrothers #improving #progress #produnker #oneday #goat2float #explosive #fun #dunks #dunklife #dunking #grind #basketball

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@theg.o.a.t2float

More deadlifts 🤙 I can say this lift is safely one of the best full body power lifts (next to squats) to build strength. I've been trying to increase my 3-5 rep maximum over the months and I've made some good progress 💪 here I'm lifting 350lbs for 5 reps, a new PR for me. I'm going to see just how much it helps my vertical in the coming weeks 👌 if you're not already doing these, start now! BW: 142lbs D/L: 350lbs #deadlift #power #strength #beastmode #strongaf #jumptraining #shortdunker #grind #training #fullbody #gym #getbig #fitnessjourney #verticaltraining #personalrecord #improving #hellyeah #350pounds #bigweight #bounce #onmyway #letsgo #workout #maxlift #2xbodyweight #lifting #weights

5
@successin12

DAY 130: Plyometrics workout day 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 at Stockholm, Sweden

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@successin12

DAY 128: back to the gym. Leg pressed 1x5 50kg, 1x5 100kg, 3x5 150kg. That was a good burn, but I'd really like to see myself achieve this weight on a single max squat. Squatting a weight of 150kg would be a good indicator that I've built the power I need to dunk a 10ft basketball hoop (200% my body weight), leaving me to work on my stability, speed & jumping technique. I'm still a long way, but I'm making progress. The last thing I need, is to push myself too hard an get an injury, so I'm happy to take my time for now. Additionally I did 1x 10 min warm up on the bikes, then 5 mins at a moderately fast pace before doing stretches. Regardless of whether I mention it or not I always do a warmup & warm-down followed by stretches before every session. This is crucial to maximise my efforts & prevent injury. #jumptraining #gains #dunk #basketball #shortdunker #gym #gymlife #weighttraining #legpress #beyourbest #grow #improve #stronger #success #successin12 #realsuccess #coaching #lifecoaching at Stockholm, Sweden

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@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 at Stockholm, Sweden

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@successin12

DAY 124: begins with an intense workout (for me) for only 35mins including warmup, warm down⠀ & dynamic stretches. This has been a great workout that I found on YouTube, it always leaves me soaked in sweat by the end - even though I find myself freezing in my apartment sometimes. It's a great way to start my day. There is no excuse to not workout with the vast array of exercise programs available at your fingertips. No gym membership - find a workout program on YouTube that suits you. The only drawback I'm finding is that I'm exhausted by midday & need a 30min power nap to recover. It's a luxury to be able to do this (joy of⠀ working from home), but without it I'm not at 100%. Don't get me wrong though, it used to happen when I had a job too, but I'd just push through it an still be amazing at my job - but why be wiped out, when you can be more effective with a 30min break, get more done & actually enjoy the process? There are plenty of success articles that suggest resting when you're tired so that you can power through more effectively & make better decisions later that day. As for days 120-122, my workouts have been relatively light with a focus on knee stability exercises, squats & sit-ups approx x2 a day, I will be adjusting this routine over the next few weeks  #exercise #strength #youtube #cardio #fatburning #fitness #gymlife #dunk #basketball #shortdunker #jump #jumptraining #success #successin12 #livethedream #dunkchallenge at Stockholm, Sweden

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@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 explanation as to 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 at Stockholm, Sweden

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@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 at Stockholm, Sweden

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@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 the 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 at Stockholm, Sweden

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@successin12

DAY 107: happy with with the amount of work I was able to complete with both Successin12.com & my workout consistency for the entire week. Today I managed to complete⠀ both a morning 30min cardio workout & a end of day strength training session with all workouts being 5x5. Deadlifts 40kg, bench press 40kg, squats 50kg (last set raised to 55kg), as well as sit-ups & various light weight sets to increase all-over body strength. My body noticeably stronger from last week.   #successin12 #success #heath #fitness #weighttraining #gymlife #gym #cardio #dunk #shortdunker #deadlifts #squats #benchpress #situps #lightweights #strengthtraining #vitality #strength at Stockholm, Sweden

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@successin12

DAY 105: My face after a cardio workout - that's a lot of sweat! I've been doing a cardio workouts whenever it's appropriate between my weight exercises & rest days. Today was the 3rd cardio session since day 1, an I figured I'd try to raise the intensity during the opening part of the workout. By halfway through the 40min session I was dizzy & ready to throw up. I had to take 2 minutes to sit an compose myself before completing the remaining 20mins. I realise that I had tried to push myself too hard earlier on & was out of breath. The lesson I learned was that I needed to pace myself an up the intensity a little more gradually than what I attempted. Other than that, I'll also make sure I'm fully hydrated at all times, especially before commencing a workout & ensure that I've had some food 2hrs prior to working out. In addition to those preparations, I'll also work on my breathing, as it was shallow an uncontrolled during the session. Should this happen again, I'll check with my doctor. This is not advice for what you should do, it's only me sharing my experience. If you get dizzy during a workout, it can be serious - so take whatever precautions you believe you need to take. Stay safe & stay strong!  #successin12 #success #cardio #dizziness #workoutthrowup #hydration #breathingdeeply #strength #fitness #noweights #dunk #shortdunker #jump #basketball #losefat #loseweịght at Stockholm, Sweden

1
@successin12

DAY 99: workout again without raising the weights, but it's feeling lighter. Squats 50kg 5x5, deadlifts 40kg 5x5, bench press 40kg 5x5, one leg calf raises 16kg 2x15, exercise ball sit-ups set1:30 set2:25 set3:22. Did some other light weights for curls, rope pull downs, as well as various shoulder exercises. #weights #gym #progress #strengthtraining #dunk #basketball #jump #squats #deadlifts #benchpress #lightweights #atg #success #successin12 #feelingstronger #training #shortdunker at Stockholm, Sweden

2
@jj_jumpjournal

First day of my own training regimen, "Sprint Day," as I'll call it. Will be doing this once a week to keep myself in shape and to speed up my approach. Exercises shown are "hurdle jump" sprints, and high speed jumps. Also did broad jump sprints and uphill sprints today. Will have a lift, plyo, and jump day this week as well. New process! Trust it! . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #weightlifting #sprint #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

11
@successin12

DAY 95: 2nd workout for the week. I’m guided by Bruce Lee's rule of “don’t lift weights you can't lift” (by that, I believe he means lift whilst maintaining solid form). I'm keeping things light this time so I can maintain good form an increase the number of times I workout per week (raising it to x4 per week). Today's workout results - squats: 50kg 5x5, deadlifts: 40kg 5x5, bench press: 40kg 5x5, 1 leg calf raise: 14kg 2x15, exercise ball sit-ups: set1:30 set2:20 set3: 25 +various other exercises with 2kg & 5kg weights to warm up.   #weights #exercise #squats #deadlifts #strengthtraining #success #successin12 #purpose #passion #health #workout #selflove #lightweights #recovery #jump #dunk #basketball #shortdunker at Stockholm, Sweden

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@theg.o.a.t2float

Summer finally arrived! Injuries are all healed up so the content will start to flow smoothly 👌 stay tuned, it's gonna be tight! #thegoat2float #summer #ballin #shortdunker #ballislife #mayweather #shortdunker #5foot5 #grind #warm #letsgo #dunk #tfb #vertical #training #bounce #dunkademics #elite #athlete #power #basketball #ballislife

1
@regal_william

Miss a few make a few #5'10" #shortdunker #dunker #asian #japanese #barberlife #barber #champs

0
@successin12

DAY 91: working out almost every part of my body. Squats were reduced to 50kg 5x4. One leg raises were increased to 15kg 2x15, bench press: 40kg 4x5, deadlifts: 40kg 4x5, as well as various other exercises with light weights to improve my all over body strength. My goal is not to bulking up, but to attain a body that allows me live a life of few limitations. A life of vitality & beautiful experiences. Clarify your goals so you attain what you truly desire! #lifecoach #success #health #gym #weights #energy #vitality #successin12 #strength #squats #benchpress #deadlifts #jump #dunk #shortdunker #strong at Stockholm, Sweden

1
@successin12

DAY 78 (19.10.2016): on this day, I did my regular weight exercises to build more power in my legs. Squats: 50kg 1x5, 60kg 2x5, 70kg 2x5. One leg calf raise: 14kg 2x15. Deadlifts: 20kg 5x5 (getting my shoulders used to lifting weights again). Because I arrived at the gym after 8pm, I was a little lethargic & it's shows on the video whist I did my 2nd 70kg squat set. I shifted down to 60kg after that set to avoid injury. Better safe than sorry when it comes to⠀ weights.  #success #weights #gym #buildstrength #fitness #health #power #energy #vitality #goodform #jump #dunk #basketball #shortdunker #30shortdunk #livethedream #successin12 at Stockholm, Sweden

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@jj_jumpjournal

9'8" with two. Easy even after a full workout with the weights. Wanted to rep out good form jumps before resting. Last two weeks of BounceKit = grind time. 😈 . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

5
@jj_jumpjournal

Had some fun jumping with @bionicbrad and @dbrock11 after some pickup today. Two great dudes. Give them a follow! Bounce! 🐇👀 . . . Felt terrible going in today, so excited that I got one down. Starting to get some jumper's knee. 😧 . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

4
@successin12

DAY 53: Dare to dream big! I'm 5'9" & in my mid 30's, had lots of injuries in my knees and ankles - but I believe I'll be able to dunk by the end of these 12 months. Today I focused on no weight/light weight exercises. 5x20 squats with just a bar to build consistency with my form & to build strength. Additionally I did 1x19 push-ups, 1x30 & 1x20 sit-ups, these are exercises do almost consistently. To help strengthen my joints I do both my knee stability & rotary cuff exercises & go for a 30-40 minute walk as a warm up. A complete range of stretches are completed comfortably after warm-up to prevent injury & increase flexibility & blood flow, this is also a great way to clear the mind before starting the work day. Last but not least, I also performed 2x40 calf raises.   #health #fitness #fun #happiness #baskebtall #shortdunker #5ftdunkers #learntodunk #jump#makeyourdreamscometrue #success #successin12 #30shortdunk at Stockholm, Sweden

2
@jj_jumpjournal

Was still warming up when the YMCA-nazi came in and shut me down for the day for touching the rim. This is all I had from only a few minutes of video. Didn't even make my way to max jumps yet. First day back and frustrated. Hitting weights tomorrow. Only 2 weeks left of BounceKit. Vert is noticably more springy now, obviously it wasn't as high as other jumps on my profile, but my reactivity was nice on this jump. Wish I could've gotten to the brunt of the session. . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

8
@jj_jumpjournal

🔫UPDATE: Used the last week of spring break as rest for my knees. First workout back is tomorrow. Assuming my tendons would be super stiff from lack of activity I chose to do some reactive jumping on a low rim today as a warmup. The goal was to be on the ground for minimal time and to use my posterior chain for power. So not full jumps by any means. Cute little btl on 8'6". Figured I'd post something now in case tomorrow doesn't go so well. . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

1
@jj_jumpjournal

Park day 😊🐇 VC: @nate_dunks . . . Taking the week off of traditional training. Just having two short jump sessions this week and stretching/recovering. . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

11
@jj_jumpjournal

Happy 🐇🐇🐇 day from the jump journal. 😊 Hope all have a great day! . . Will get this session edited when I get home Monday! . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #easter #strength #calisthenics #workout #exercise #explosive #athlete #athletic

7
@mark.limpin97

When two Hobbies collide 🏀📹 Video credit: @dimitri_cvetko I'm 5'8 btw . . . *not standard ring height (9ft) . #basketball #dunk #vertical #Hops #jump #jumpman #Jordan #flight #Nike #film #filmmaking #Jordans #CP3IX #ultraboost #Adidas #slam #exercise #training #fitness #ballislife #montage #vivavideo #shortdunker

4
@jj_jumpjournal

Fell in love with the aesthetic of this attempt and also wanted to see it in slo-mo. That equates to a quick edit in Vegas. This attempt was a borderline windmill, so I think next session I just have to jump straight up and go from 6 to 12 o'clock arm position right away versus bringing it around and I have it. This is a huge milestone dunk for me! Sorry for repetitive posts! (This is my journal tho). 😂 . . . Question: Why do you think most people jump higher off dubble-ups? Many would say the "push off", but in this video I'm already nearing the peak of jump prior to the moment when that action is possible, and I don't visibly rise up any higher indicating that a push took place. I personally think it is because it incites a challenge and your body forces itself to maximum effort and explosion. I always have a faster run up, quicker plant, and more explosive take off when doing dubble-ups. Just goes to show the mental side of jumping. (Or so I think). Dunk session Friday! . . . 😈😈🐇💪 . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

10
@jj_jumpjournal

I couldn't believe it... Soon. 😈 . . . Had 4 attempts of this dunk but this was the closest. Super stoked because now I know that I can actually hit it. Had the pick-up guys on the other court yelling haha. Man I would've flipped if I crushed this. 😂 . . . #dubbleup #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #verticalleap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #explosive #athlete at Tiffin Community YMCA

11
@jj_jumpjournal

They just keep coming now... just wait til you see these crazy attempts of something else on my boy @alexander_athletics phone. 😈😈 Still on some crazy tired legs!! You can blatantly see how slow I am on my run up rn 😂 Need to rest efficiently so I can get to my full potential on court! Happy with this though don't get me wrong; we are progressing! . . Will try to get those attempts up soon. Have 2/3 days of rest depending on how my legs are feeling. I'm taking it easy on my legs. . . . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #verticalleap #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #tfb #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive

7
@604bounce

I need about 2 more inches for my dribble dunks before they become consistent, im the master at missing dunks 🤙 #basketball #bouncekit #vertical #jumping #shortdunker #nba #grinding #workout #startedfromthebottom #highjump #thejourney #dunk #dunking

2
@jj_jumpjournal

Straight 10 Foot! 😈😤😤 I'm 5'8". . . First jump day of phase 3! Believe me when I tell you I had zero energy, tired legs, and no motivation. Yet, I managed to get two dunks today on ten. I am absolutely stoked for when I am fully energized and have good legs. . . Man this was a great day, got to see progress and also got to listen to new tracks by the Gorillaz. 😂😂 (those are fire btw!! They collabed with Vince Staples on one and that blew my mind.) 😂 . Let the Gainz Begin 😈🐇 ... Thank you BounceKit! . . @superathletes @athleticstandard @bouncekit . . #dunk #dunks #dunkcontest #dunker #short #shortdunker #5'8 #dunking #nba #nbadunkcontest #calisthenics #strength #bounce #BounceKit #bunnies #jump #jumper #vert #verticalleap #vertical #10foot #teamflightbrothers #dunkelite

22
@jj_jumpjournal

MAN, what a day. Had to take a few days off because of a minor foot injury, but knowing I only had one phase 2 workout left to do inspired me to murder my body today lol. Hit BounceKit explosively with power cleans, hang cleans, lunges, pistol squat plyos, hip thrusts, and kettlebell swings. Decided to superset the swings with 80% ORM deadlifts (325) for 5 sets. Then thought my arms were looking scrawny so hit 6 sets of 12 each with tricep kickbacks and extensions, and bicep curls. Did specialty sets to work concentric, isometric, and eccentric contractions exclusively. Also hit the shoulder press for a bit the same way, and threw in some pull ups too. Then after that went back in the gym to do some technique off the dribble on 9'3"... my residual fatigue after this will be through the roof. (Ik nobody read all of this but God bless if you did.) 😂 IT'S PASSION! BRING ON PHASE 3, BRING ON MY GAINS. 😈😈 . . . . #dunker #dunk #dunks #technique #lifter #shortdunker #calisthenics #explosive #explosion #BounceKit #bunnies #lift #workout #journal

13
@jj_jumpjournal

Man I swear these people don't know know how cold I be on court. 🙄🙄 had to show them one time. 😤 . . Stay with ice in your veins! . . . @super_athletes . . #snow #snowchallenge #challenge #coldchallenge #dunker #dunk #dunks #nba #basketball #iceinmyveins #icebucketchallenge #short #shortdunker #bounce #bouncekit #vert #bunnies #nbadunkcontest #ballislife #ball #ice

1
@30shortdunk

After 3 weeks of training & 1 week break, this is the result - a jump of 61.9cm or 24.37" . A little less than my previous record. Still another 30.14cm before I'll be able to dunk, which huge in terms of jump height improvement (27.74%). #successin12 #jump #jumptraining #dunk #dunktraining #dunkchallenge #shortdunker #basketball #nottooold #learningtofly #coach #lifecoach #lifecoaching #gym #gymlife #livethedream #under6feet #exercise #vitality #health #success at Stockholm, Sweden

3
@jj_jumpjournal

365 lb. deadlift at 150 lb. body weight. . Could have definitely done more but because of my knee injury my back was overcompensating. My form is usually gorgeous on my deads but now due to lack of flexibility and trust in my right leg my back is getting more involved. Need to fix it. Also didn't lock the knees to prevent unnecessary stress. (Pro tip for those with bad knees.) . . . . #dunker #shortdunker #explosion #deadlift #deads #legday #legs #strength #BounceKit #jumper #reps #orm

4
@by_bozkurts

1 veya 1 buçuk senedir oynamıyordum demekki küflenmemişiz daha #basket #basketball #dunk #dunker #slamdunk #shortdunker #shortman

4
@jj_jumpjournal

One day. 😂😂 . . Second workout with the weights today since knee injuries. Bought a heavy duty brace to get through them. Trying to lift explosively and increase weight carefully so I can maybe see some gains. . . . . . #dunk #dunks #nbadunkcontest #nba #dunker #dunkattempt #short #shortdunker #BounceKit #bounce #bunnies #vert #jump #jumper #basketball #calisthenics #strength #vertical #slowmo

1
@theg.o.a.t2float

Haven't posted in a loong time due to a shoulder dislocation injury a week ago, I'm still healing it so I haven't been as active! More content to come soon though as it heals 👌 For now, he's a #throwbackthursday post of me grabbing rim for the first time about 3-4 years ago. #shortdunker #goals #young #throwback #blastfromthepast #jumpprogression #10feet #bounce #vertical #thegoat2float #park #streetball #goinghard #first #time #ever #grabbing #rim #basketball #flight #jump

2
@short_jumper

Getting some more rim #yay #shortdunker #dunk #bball #O

0
@jj_jumpjournal

Low rim dunk mix with @alexander_athletics ! (Follow the boy). Brought back the RGB edit style. I have a blast making these mixes. Wasn't bouncing too well because of the knee issue. (Ik I'm not supposed to jump but it's been beautiful out). 😳 . . . . #dunk #mix #dunkmix #dunkcontest #nba #bounce #bouncekit #vert #bunnies #vertical #shortdunker

1
@short_jumper

When u just want summer to come so u can play basketball outside #summer #bball #dunk #shortdunker #yay

0
@sickballclips

Road to dunk week 1-3 ☝️ Btw, I'm 6'0 feet tall. I'm currently in week 5 of my progress, I will post my progress evert week.💪🏽 If you have any tips they are more then welcome! Thanks for all the support ✌🏽 #gainvertical #basketballmotivation #thisiswhyweplay #noexcuses #progress #motivation #motivationmonday #gains #jumphigher #jumpman #sickballclips #shortdunker #6feet #hooper #hops #ballislife

30
@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

6
@jj_jumpjournal

Quick edit with some recycled clips from the past weeks. I think this came out really well. Just practicing for when I have to make mixes on the regular! . . One day I want to be able to create highlights or mixes like this, (or just edit videos), for a side job. If you want one shoot me an offer! . . . SONG: Jalen Santoy - "Foreplay" . . . #dunk #dunker #short #shortdunker #nba #edit #videoedit #dunkmix #mixtape #vert #bounce #bouncekit #bunnies #jump #jumper #dunks #sonyvegas

10
@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

3
@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

2
@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

4
@mark.limpin97

Throw down on a 9 foot ring @dimitri_cvetko Hopefully I can do this on a real ring next time #ballislife #basketball #hops #shortdunker #dunks #buckets

2
@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

7
@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

0
@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

2
@jj_jumpjournal

⬆ Technique critiques? ⬆ . Watching this I immediately notice that: my penultimate needs to be a hair closer to the hoop and the stride itself needs to be longer, I need to drop my hips and knees more simultaneously, and I need to fully commit to an arm swing. I also may be leaning forward a little too much. Any thoughts? . . . #dunk #dunker #short #shortdunker #nba #nbadunkcontest #vert #bounce #bunnies #verticalleap #jumper #jump #dunks #teamflightbrothers #slowmo

13
@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

2
@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

1
@theg.o.a.t2float

Some 135lbs hang cleans done in today's workout. Form check to see how the triple extension is looking 🙏 #vertical #intense #goals #hangclean #olympiclifting #workout #grind #explosive #power #tripleextension #reps #legday #technique #goat2float #goinghard #work #shortdunker #verticaltraining

5
@theg.o.a.t2float

Combined some low bar and high bar squats for today's workout. I sped the video up a bit so it wasn't too long. On a cut right now so I'm just trying to talk maintain my strength while losing weight, 255lbs on the bar. Consistency is key! #workout #intense #highbar #lowbar #legday #cuttingworkout #gym #jumptraining #formcheck #early #goinghard #technique #shortdunker #technique #goat2float

0
@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 at Stockholm, Sweden

4
@short_jumper

My friends and I trying to dunk #shortdunker #5foot5 #yay #hops #bunnies #fun #bball

0
@jj_jumpjournal

Oh yeah, so I almost 360'd yesterday too. 😂 . . I could get this on 9'10" with fresh legs and a perfect lob. It's more of an athletic movement so it's not too hard to get the same height as a normal jump. Everything just has to line up. Want to hit this and a dubble up ASAP. . . . #dunk #dunker #short #shortdunker #360 #nba #nbadunk #vertical #verticalleap #bounce #bouncekit #bunnies #jump #jumper #teamflightbrothers #dunkademics #dunks

5
@short_jumper

Please please go subscribe to my YouTube channel I really want some subscribers to get me started thx the link is in my bio 😃 #youtube #jump #hops #subscribe #please #gocheckout #thx #yay #5foot5 #shortdunker

0
@jj_jumpjournal

AHHHHHHHH 😤😤😤💪💪💪 . . 9'10" rim throw down. Not fully satisfied until I hit it on stiff 10'. Two more inches of vert may be only a few weeks away 😈😈😈 . . Dedicated to @nicodunks and @steven_dunks .. My "goal" models as you may call it. 😂 You guys have been my inspirations during my journey of self-improvement. I have always told myself that if someone practically the same size as me could have alien bounce that I could get it too one day. I'm not too close yet, but one day I want to come dunk with you guys. You guys keep working too, God bless 😊🙏🐇 . . #dunk #dunker #vert #bounce #vertical #short #shortdunker #verticalleap #teamflightbrothers #dunkademics #bunnies #dunks #nba #dunkcontest #bouncekit

11
@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

3