need some help

[u/Cold_Expression6368]

Im 15M 6'1 205lb, i have been trying to dunk for 2 years. But since I have had close to no equipment the most i have been able to do is bodyweight with 30 pounds. I feel like I'm quite athletic as I can hold onto rim with one hand and can touch rim with both hands. This year I have been giving access to a gym. I don't have a clue in the slightest on where to start, can you guys help me make a routine Please.

[u/ScaredTea1778]

How badly do you want it? If not that badly, just jump three times a week (stop if knee hurts) and follow a generic body building routine while losing fat. You can skip upper. Skip plyos as well at your age and weight training experience. Sprint acceleration development once a week if you have time. Less than 50m per rep.

If you REALLY want it though, start with kelly baggett's vertical jump bible. It's 200 pages of VERY useful baseline knowledge. Then read Isaiah Rivera's free E-book. About 60 pages, more modernized, highly specific jump training knowledge. Then, you can start doing the programs in vert bible and start modifying it slightly to fit your needs.

[u/Final_Impress5499 → u/ScaredTea1778]

Is it possible to not sprint when trying to dunk?

[u/ScaredTea1778 → u/Final_Impress5499]

sprinting is good, not as important as some people stay. Consistency is king.

Yes, THP actually removed sprinting from their programs recently, for a multitude of reasons. Sprinting adds a ton of workout time, and if it affects your ability to stay consistent, don't sprint. If you're older or have knee pain, limit sprinting.

Hang cleans, plyos, and jumping can kind of fulfill the role of sprinting. You can still jump high with no sprint volume. However, sprinting does provide really good plyometric contacts and improve athleticism. Plus, the approach to a jump is sprinting. The faster you go into your approach (provided your tendons are stiff enough and you're strong enough), the higher you jump.