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@jj_jumpjournal

I gained probably 4 inches on my dribbling vertical in the last week simply by using a trick my buddy @jacobwebb20 told me to try out one time. Obviously I still can't dribble dunk, but it has made a night and day difference in my attempts. This is my main goal as of now btw. Keep in mind I'm still trying to get used to this technique so even I am not doing it near perfect. . . THE TRICK: Firstly, attack the rim as fast as you can with the mindset of dunking. Don't go up and turn or rotate your hand or arm, try and hammer it over the front of the rim. Now, on your approach the key ingredient is to implement a crossover dribble that leads into your penultimate step. Crossover from outside to inside as you are about to make your plant steps. This dribble allows you to use more upward arm momentum and even an arm swing if you are quick enough. Think: if you don't do this then you generate all momentum from the ball at waist level, but if you do, you can use an arm swing and the ball momentum simultaneously. My mistake in the video is that I made my dribble a little too soon, and I didn't necessarily arm swing at all. I took the dribble and then regathered, rather than letting the off arm that made the dribble to swing up and through the ball. Trust me this works! As I get better at it I assume to gain more and more. I had a few attempts after my phone dying that were even better than this simply because I got the dribble right. Let me know if it helps anyone! . . . #dunk #dunker #shortdunker #short #dunks #grind #nba #bball #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #health #strength #calisthenics #workout #exercise #explosive #athlete #motivation

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@jj_jumpjournal

So apparently I hit my first two-to-one dunk yesterday @mikhrabczuk style. 🙌 I do not remember doing this at all. 😂 Stoked though!! ✊ . . (Weak Ik) 👌 . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #bball #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #health #strength #calisthenics #workout #exercise #explosive #athlete #motivation

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@ckonowoo_dunks

My only decent dunk from the session with the la boys

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@ckonowoo_dunks

Only decent dunk I got today... thanks to my teammates @mrbigniggnorm @10ski @nicholas_jd @ryantak at West Sacramento Recreation Center

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@master_cool555

⚡9 foot rim⚡ 🔥Please go subscribe to my YouTube channel. Link is in my bio🔥 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #dunk #master_cool555 #lowrim #backboard #bball #basketball #bounce #awesome #cool #amazing #insane #edit #shortdunker #rim #tall #rim #sick #jump #jumper #dunker #jumping #dunked #dunking #outside #outsidebasketball #out #new #dunklife ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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@jj_jumpjournal

Don't let the angle fool you, had one of the most disappointing jump days of my life today lol. Need to recover CNS but it sucks to sit around and not train. . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #bball #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #health #strength #calisthenics #workout #exercise #explosive #athlete #motivation

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@skighathletics

*Link to full session (including misses) in bio* . www.skighathletics.com for a FREE Vertical Training Program . First ever (low rim) dunk session completely dedicated towards jumping off one-foot. Extremely new to this so definitely accepting all and any advice! The goals are to dunk on 10' within a year or less and to rock the cradle with 2 years or less! . Do you prefer jumping off one or two feet? . #basketball #new #cavs #lebron #sports #youtube #jump #likes #video #views #free #freeprogram #shortdunker #adidas #nike #allstar #nba #ncaa #weak #lifting #strength #gottalose10pounds at Lehigh County, Pennsylvania

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@fxnessspams

5"8👀👀👀

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@skighathletics

Keep putting my hand down for reassurance but need to get this clean in a few months! . www.skighathletics.com -> Sign up for my mailing list and get a free vertical training program. . #free #shortdunker #howto #howtodunk #howtojump #basketball #sports #ball #sport #basket #lift #squat #poolworkout #pool #freeworkout #freetraining #free #workout at Tampa, Florida

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@theg.o.a.t2float

Here's another mix of attempts, mostly backrim misses 😑but slow progress coming. Mainly trying to maintain athleticism and vertical while I'm building size and strength. I know nobody wants to see misses but it's a part of the process, and I want to look back at this in some time and know I earned this the real way 🤷🏾‍♂️stay tuned! Song: I'm A Hustla instrumental - Cassidy

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@theg.o.a.t2float

You're going to miss, a LOT. While trying to get better and improve my vert I've missed hundreds and hundreds of dunk attempts on this 9'9 rim, so here's a little compilation of some of them. It's not going to come easy but it's all about that slow and steady progress 💯💪

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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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@ckonowoo_dunks

Learning how to catch lobs from the 🐏 at 24 Hour Fitness - Laguna Sacramento, CA

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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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@ckonowoo_dunks

When you try to slide in the DM... apparently some dude wants his money back 😂

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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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@ckonowoo_dunks

I don't even wanna hoop.. just dunk.. almost back to 100 🚀🚀 📷: @ryantak at St. Patrick Academy

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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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@jj_jumpjournal

Windmill?? 👀 + most in-sync jump of all time ft. @jacobwebb20 😂✊ (this hoop's rim and backboard are both about 2" higher.) Low day, but had a blast. Hit low rims after the long sesh also. . . . 100th post! Time flies! Just wanted to say I really appreciate everybody in this community, I thank you guys for everything! Wanted to make a super cool post for the 100th but nothing really panned out. . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #health #strength #calisthenics #workout #exercise #explosive #athlete #motivation

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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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@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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@ckonowoo_dunks

Juiced cuz it's my Friday.. at West Sacramento Recreation Center

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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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@ckonowoo_dunks

Haven't felt comfortable dunking in forever.. gonna hit the east bay soon for @spiderpenweezy @ryantak camera work.. #asian #dunk #dunker #asianballer #dunklife #ballislife #shortdunk #shortdunker #shortballer #calidavisdynasty #dunkademics #dunkcontest at St. Patrick Academy

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@jj_jumpjournal

Should've kept pulling on that 405 😭 Moved it down to 365 and it was too easy. Hit it for a few reps afterwards. Honestly surprised because I had extremely low energy and sugar levels and haven't pulled a deadlift in a month plus. 5'8" - 150 lbs. Not too bad I guess. As for jumping, I got drug into too many pickup games lol, I'm sure you know the feeling. . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #deadlifts #jump #jumper #slamdunk #weightlifting #deadlift #health #strength #calisthenics #workout #exercise #explosive #athlete #motivation

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@ckonowoo_dunks

TBT @tony_lanice_world camera work

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@itismikejames

Back in 2014 after my athleticism was all washed up. Could still dunk but could not jump as high as I did back in 2006-2009 running 42in vertical. I'm actually 5'10-1/2 bare foot. So I'll just round it up to 5'11. Started my new jump program. Legs are sore and recovering. But will post videos monday God willing. Goal is to get 45 to 50" vertical. Also trying to get into streetball etc or any kind of basketball association. Haven't played organization basketball since 2009 but still love playing pickup games etc.

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@ckonowoo_dunks

Someone told me I gotta post more... this court has beautiful scenery👍 #dunk #dunklife #shortballer #asianballer #asian #dunker #dunkcontest #shortdunk #shortdunker #dunkademics #asianhops #ballislife at California Family Fitness: Downtown

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@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
@jj_jumpjournal

Jumped well today despite tired legs. Liked jumping in the new Kyrie 3s. Two hands is going down every session now, which is great. But wait a minute.. one foot???? Super stoked and honestly pretty close to one foot off the dribble. First time I've seriously attempted since breaking/tearing my ankle and foot. Definitely on the hitlist now. Grind time starts in July. . . . Also just started construction of a website and vertical jump program. This will take time, but I will let you guys know in advance for when it all releases. . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #health #strength #calisthenics #workout #exercise #explosive #athlete #athletic

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@successin12

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

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@successin12

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

0
@successin12

DAY 167: an easy cycle, with my HR averaging 110bpm - a bit too easy. After checking my watch setting, I realised I had set my maximum heart rate to 164bpm instead of 184bpm. I'm writing this session off as more of a rest day since realising my error. Unfortunately the batteries have died in the Suunto watch, so there are no results from it posted here, but the exercise bike did manage to maintain the same HR reading during most of the exercise, so I think it's safe to take my numbers from there 😄👍. Next workout is Day 169 with leg press & bench press. #successin12 #success #exercise #cycling #gym #gymlife #dunk #dunktraining #jump #jumptraining #shortdunker #basketball #notoverthehillyet #fitness #strength #health #vitality #happiness #fulfillment at Stockholm, Sweden

0
@jj_jumpjournal

Weakweakweakweakweak. WEAK!! 😡😡😡 . . Tired legs today. Couldn't even come close to this a few days ago due to my body switching to endurance mode because of basketball. Hit explosive legs that day and am getting a little bit of it back. Re-teaching myself proper technique. Getting super sloppy. Birthday is Wednesday, hopefully I can jump then. That'd be ideal. Trying out new Advocare supps for recovery. Might become a distributor if anyone is interested in them. Hoping to feel good on Wednesday. . . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #fitness #bounce #bouncekit #basketball #training #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic

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@successin12

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

1
@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 hard - especially the pistol squats. I might not be strong enough to go all the way down, but that doesn't mean the pistol squats I'm doing 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! Had a little fun with the sound effects on this vid - what did you think? #successin12 #success #happiness #fulfillment #strength #health #vitality #dreams #goals #livethedream #coach #lifecoach #lifecoaching #dunk #basketball #dunktraining #plyometrics #jump #shortdunker #notoverthehillyet #stayyoung #adidas #salomon at Stockholm, Sweden

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@jj_jumpjournal

We all start somewhere; stand up and achieve your dreams. You are not a stereotype, label, or societal norm. You are you, and YOU can do anything. I promise you. Break and defy all previous expectations and emerge as the best version of yourself each and every day. God bless all of you on your journeys ❤ . . . This is a short dunk transformation video made from a few clips I found on my old computer. Hopefully one day I stumble upon old videos of me touching the backboard and getting beyond juiced. 😂 I've come a long way. Throughout all of these clips I am the same exact height, just a little older and maybe 5 pounds more. You can achieve anything you set your mind to. With that being said, I'm a long ways away from where I want to be. One day I will get there. . . . . Song: Logic - "Now" (Found on Under Pressure album). . . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #fbf #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #transformation #strength #calisthenics #workout #exercise #explosive #athlete #athletic

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@successin12

DAY 161: It's taken 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 celebrating small successes vs big successes? How do you celebrate successes? #successin12 #success #dunk #dunktraining #shortdunker #basketball #dunkchallenge #jump #jumptraining #jumpheight #gym #gymlife #exercise #plyometrics #weighttraining #coach #lifecoach #lifecoaching #livethedream at Stockholm, Sweden

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 at Stockholm, Sweden

0
@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. 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 at Stockholm, Sweden

4
@theg.o.a.t2float

Here's a quick little workout montage of my sessions over the past couple of weeks. Here's a good representation of the different exercises to building your athleticism, getting stronger and jumping higher 👌🔥🔥🏋🏾 Remember that all different jumping types and body size/training experience require slightly different workouts to increase your vertical, so there's no one size fits all. If you have any specific questions, hit me up in the DM and we'll get your vertical where you want it to be 🙏. Song: Wale - Barry Sanders (instrumental)

8
@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 - email me at successin12@outlook.com #successin12 #coaching #lifecoach #lifecoaching #transformyourself #wealth #success #dreams #goals #change #weightloss #strengthtraining #plyometrics #basketball #dunk #dunktraining #shortdunker #dunkchallenge #learn #grow #livethedream #gym #gymlife #learningtofly at Stockholm, Sweden

1
@theg.o.a.t2float

Little dunk mix I made on a lower rim that I featured on my story. Weather is nice so they'll be plenty more to come! 💪 S/O to the random guy at the end! Song: A Boogie Wit a Hoodie - Ransom Instrumental

11
@theg.o.a.t2float

Been out of the gym for a week to recover and visit family, but I couldn't stay away too long. Here's some box jumps that I did at a @goodlifefitness gym. The key is going fairly high in height (but not too high) and doing 4-6 good reps with good jumping/landing mechanics 👌 #boxjumps #landing #jumping #training #goodlife #gym #explosive #dunktraining #shortdunker #bounce #bouncekit #strength #power #plyometrics #gains #improving

0
@j_d_l_c_

I actually thought I had this one lol #bouncekit #shortdunker #grindneverstops #dedicated at 24 Hour Fitness - Orange Sport, CA

5
@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). It all started with me thinking "it's okay if we only share a tub of Ben & Jerry's ice cream on New Year's Eve" in my mind. 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, an mistakes 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 at Stockholm, Sweden

4
@skighathletics

*HUGE SALE!! LINK IN BIO* www.skighathletics.com/shop . PROMO CODE -> PSU . $40 for my ENTIRE weight lifting program! 6 different phases of strategic lifting, jumping plyometrics, core workouts, stretches and more! eBook will be updated and ready to be sent out by this weekend! Only running this until this Saturday (6/11) night at midnight (EST) OR if I would end up getting over 50 purchases - whichever comes first! . Already have 2 sold as of today when the sale first aired earlier this morning! Go check it out and peep the live counter of people who go on the page! . Get your bounce up for the summer! . Testimonials and more coming💪🏼 . Video vault soon coming and the price for this program will never be this low again so get to it while you can! . #dunk #train #verticaltrainingprogram #jumptrainer #jumpprogram #lifting #squat #bench #shortdunker #espn #hoopgroup #ballislife #hoopmixtape #goldenstate #cavs #nba #playoffs #fit #garyvee #fun #dunk #life #sale #promo #likeforlike #spurs #sports #basketball at Allentown, Pennsylvania

0
@jj_jumpjournal

AHHHHHHHHH!!!!!! LET'S GO!!!! 😤😤😤😈😈👌 . . . The single most eventful day I've ever had during the course of my journey. Hit 3 solid one handers today (lost one), and hit my very first two hander... THREE TIMES. Today was a breath of fresh air and has given me the spark I need. It's going to be easy to get in the gym now. I am no longer settling for average. Man am I stoked. . . I'd like to thank the community around me and all the people who have been commenting words of encouragement and words of wisdom on my last few posts. I wouldn't have tried any of this without you guys. Thank you so much. . . . Also thanks to @steven_dunks , @peter_dunks , and @nicodunks , for posting some of the most motivational content out there. You guys have gotten me off my ass and into the gym several times over and have provided me a vision and goal, and I thank you sincerely for that. I strive every day to be like you fellas. Keep doing you and God bless. 💜 DUNK LIFE!!!! AHHHHHH! . . . Also S/O young Luke for keeping me company. 😂👌 @luke.snyder1 . . . Btw, it would mean the absolute world to me if anyone were to share this post or share my page around. I would love to have a broader audience to try and provide for. Love you guys 💜 . . . Song: Logic - Ink Blot (Instrumental) . #dunk #dunker #shortdunker #short #dunks #dunkcontest #nba #nbadunkcontest #bunnies #vert #vertical #leap #bounce #bouncekit #basketball #basketballdunks #5'8 #jump #jumper #slamdunk #weightlifting #teamflightbrothers #dunkelite #strength #calisthenics #workout #exercise #explosive #athlete #athletic at Tiffin Community YMCA

42
@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 (successin12@outlook.com). Live the dream! #success #successin12 #livethedream #goals #dreams #change #noexcuses #training #awayfromhometraining #exercise #dunktraining #holidays #basketball #shortdunker #strength #health #vitality #happiness at Pargas, Länsi-Suomen Lääni, Finland

0
@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 for the chance to attain a free 30 minute 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 at Stockholm, Sweden

1
@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

1
@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

0
@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

1
@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

0
@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 #ballislife

2
@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

1
@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

1
@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

0
@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

0
@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

0
@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

0
@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

0
@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

0
@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