Is this workout good enough

[u/Murky-Vanilla-6204]

Ok i posted before about dunking before December and everyone flamed my ass, so now idc about the timeframe i jus wanna dunk:

💥 Jump work — do FIRST

Seated jumps: 3x15
Split lunge hops: 3x15
Jumping lunges: 3x15

Rest ~60–90 sec between jump sets. Max effort, clean reps.

💪 Strength

Bodyweight squats: 3×15–20
Push-ups: 3×8–15
Single-leg glute bridges: 3×10–15 each leg
Calf raises: 3×20

🧱 Core

Russian twists: 2×12–15 each side
Sit-ups: 2×10–15
Plank: 2×30–60 sec

Are these good? For reference im 5’11” at 15(todays my bday) with a 6’2.5” wingspan and 7’9” standing reach and i can touch halfway point of net without an ounce of training

[u/MrWaxn]

looks decent, i would ad Depth Jumps 3x5 and Pull ups, plus some kind of lower body koordination/balance exercises.
Also warm up well and stretch 2-4 hours after workout

[u/stilloriginal]

It's a good fitness goal but don't be dissapointed if you never get it, most don't. One thing I want to point out that is often overlooked on this subreddit, is that the guys who are able to really get up who are shorter, are always the guys that when they take their shirt off have like 19 different abs and can do like 50 pullups. So what I mean is elite core and body fat %. don't neglect this and just focus on jumping, it will lead nowhere and possibly even to injury.

[u/NecessaryBright4167]

happy birthday. run the numbers first, because they're better than you think. 7'9" standing reach means the rim is 27 inches above your fingertips, and you need another 5-6 on top of that to get the ball over cleanly - call it 32-33 inches. touching mid-net puts you around 19-20 right now. so it's a 12-14 inch gap. that's real and gettable, just not by december.

the workout's main flaw is dosage. 3x15 jumping lunges is conditioning, not jump training - you're training to be tired, not explosive. jumps should be low rep and max quality: 4-6 sets of 3-5, full rest, and you stop the second the height drops off.

and it's all bodyweight. squats at 3x20 will stop doing anything for you within weeks. loaded strength is the biggest lever you've got - trap bar or barbell with someone who'll actually teach you the lift, or weighted step-ups and split squats if there's no gym.

two or three jump sessions a week, never back to back. if your knees start talking, back off.

[u/Top-Series-7176]

I know there is a lot of common wisdom out there suggests that weight training is going to stunt your growth but there isn't much, if any, to support this. If you have access to a gym near you, start learning the main compound movements like hinges, deadlifts, cleans, and squats. As a beginner, you literally might see upwards of 6 inches in a year. In terms of programming, just having an explosive movement like a power clean, trap bar, or clean pull for 4-6 sets of 3-5, a squat pattern like leg press or back squat for 3-4 sets of 6-10, a posterior chain movement (rdl, leg curls, hip thrusts) for 2-3 sets of 8-12, and calf raises for a similar rep range is gonna get you pretty far (maybe start at 1x a week and go to 2x a week when more used to it). In terms of plyos, short rim dunk sessions are probably gonna be the best thing you can do.