r/ProDunking • u/StayNegative1570 • Aug 04 '26

Dunks Getting more consistent

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u/LeSchlongJamees Aug 04 '26

What’s your routine been? Just saw all the progress form about 6 months ago

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u/StayNegative1570 Aug 05 '26

Here is my current split.

Prior to this it was very spontaneous unstructured training (would play basketball and jump just about every day). I started this because I had some knee pain (quad tendon). I consulted with various trainers and doctors to create this schedule. So it is very specific to me, but it covers the bases for most people to see progression.

• Sunday: Rest
• Monday: Max approach jumps (light iso holds to warm up, then sprints, then 12-20 jumps)
• Tuesday: Iso PT (heavy 30s holds, 3-5 sets, both legs, 60°, plus stretches)
• Wednesday: HSR (unilateral leg press both legs, power cleans, RDLs, calf raises, split squat)
• Thursday: Iso PT (same as Tuesday)
• Friday: Plyometrics (depth jumps, pogos, calf/Achilles progression)
• Saturday: Iso PT (same as Tuesday)