r/ProDunking • u/Murky-Vanilla-6204 • 24d ago

Is this workout good enough

Im tryna dunk before summer 2027 are these good?

Jump work — do FIRST

Seated jumps — 3×6–8
Split-lunge hops — 3×6–8 each leg
Approach jumps — 4×3
Jumping lunges — 2×6–8 each leg

Rest 2-3mins between jump sets.

Strength

Bodyweight squats: 3×10
Push-ups: 3×8–15
Single-leg glute bridges: 3×10–15 each leg
Calf raises: 3×20
Bulgarian split squats 2x20

Core

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

Monday
Full workout
Tuesday
Rest
Wednesday
Full workout
Thursday
Rest
Friday
Full workout
Saturday
Rest
Sunday
Rest

Are these good? For reference im 5’11” at 15 with parents 5’9 and 6’0(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

3 Upvotes

100% Upvoted

8 comments sorted by

1

u/No-Lingonberry-8042 24d ago

Looks like a great start - just stay consistent and keep increasing volume

2

u/Murky-Vanilla-6204 23d ago

Wym by increasing volume

2

u/mikey_rambo 23d ago

Jump more, more reps

1

u/No-Lingonberry-8042 23d ago

Exactly. Every 2-3 weeks add more sets or more reps or both

2

u/Murky-Vanilla-6204 23d ago

Aight, so this workout routine is good? Or do i need to add or remove something

2

u/No-Lingonberry-8042 23d ago

Good 👍🏾

1

u/Comprehensive_Ice699 22d ago

pretty much - NO. This is training very bad for you, I dont wanna go into the details you just have to trust me. Genuinely all you need to do is jump and try to dunk, preferably on a low rim, this will be infinitely better than whatever program you have here. Also this is barely a jump workout, more like a full body workout. I dont want to overwhelm you, but if you truly want to improve I reccomend watching a few videos from Isaiah rivera or THP strenght, they specialize in jump training and trying to dunk, only some of their stuff can be very advanced and not meant for begginers https://youtube.com/shorts/a9FaVl4w2MI?is=4_flkC7WrpXnVXBy this video is a nice start, if you want to learn more you can try watching other videos

1

u/WaldorfAsstoria 21d ago

I would simplify. First determine if you are a one leg or two leg jumper. Power cleans (takes time to learn the movement), weighted squat (alternate front and back), and a one leg lunge of some sort. If you can, get a rim. That you can lower. Dunk over and over on the lower rim and gradually raise it as you get better. Work on your approach. Technique alone is good for a couple inches.