Big thanks to dude that put this video out. I just dunked for the first time in life. Thanks big homie. oh yeah I'm 40. Gotta give thanks to the LORD. HOLLA
This workout is great! Saturday I played basketball and was touching the rim pretty easily again. Jumped 3 times in a row and got it each time so I think it's safe to say this helped. Just finished doing all 3 rounds and I'm exhausted. Can't wait to see more results. Thanks for this workout, man. Hopefully in a few months I can comment on here saying you helped me dunk!
Spencer Ashby Jared Lucht sorry for the very late response. I just looked for this video again because I'm trying to get in better shape. I got lazy and took it for granted so I didn't end up dunking, but I feel confident that this workout would've had me do it had I stuck to it. I did complete it 3 or 4 times a few years ago when I posted, and I felt like I was flying on the court. I was blocking shots up in the air instead of right at the person's release, so they were having to shoot higher or pass when I was defending. I was able to touch the top of the rim too. Not quite grab it, but again, if I'd stuck with it I'm sure I would have. I'm in the middle of this workout as we speak, dead tired trying to start up the 3rd section of lifts. Good luck to anyone trying it and stick with it. You WILL see results. Just keep going at it. You'll have strength and endurance from this cardio
you should do a lot more of these videos man!!! they're awesome! I love trying different more challenging kinds of workouts and man, this one is the bomb!
Bro!!! You increased my vertical from 35 to 40 inches with 3 weeks of this! I could never two-hand dunk before!! I'll post a video in a couple days to show my results. I'm the only 5'9" dunker at my high school now, thanks for this bad ass work out!
thanks a million man, its always nice to get a instructor or coach to check it out so they can see the inside details in this program others may not see. I try to design this workout so it is a balance in all the planes make explosive not only to dunk a ball but this can be used in alot of sports strengthen and conditioning program. thanks for the feedback man!
Amazing. I am going to sub this routine for my leg day this weekend. Everything but the explosive sb bench squat. That exercise should have its own Olympic competition.
Hey man great video!! I appreciate you replying to comments and showing how to do the excercises as well as the amount of sets and reps each excercise... I'm going to add this workout towards the end of the week once I'm not sore from my strength workout on Monday!
@FitFury Awesome video! I'm going to start this routine as soon as I recover from my meniscus injury. I don't know much about fitness, so I have a question; will these workouts also help increase my speed? If not, any advice on how? Thanks a lot bro! Keep these videos up bro!
I have played basketball my whole life, and I'm always looking for ways to increase my white boy vertical. This is by the far the best workout video i have seen yet on youtube. I can't wait to hit this workout hard in the offseason.
No doubt man, thanks a million, thanks for checking it out. Keep inspiring and motivating with your videos to. i see you putting in work over there and inspiring the kids!
so i did the workout yesterday evening an it went great! an now to rest for 3 days right an complete it again yeh? also inbetween the rest should i go for uphill runs or sprints? recommend any of those?
wow thanks a whole lot im gunna get started on that straight away. So let me get this right lol, i did the workout monday evening (your workout) then inbetween monday to thursday i should get sme rest and do hill sprints? Then repeat your workout on a thursday or a friday?
oh ok thank you last question if i do muscular endurance training will i be less explosive than someone that does 8-12 reps?? im sorry about all these question but ive been looking for advice for like 3 months now and youre the only one that makes perfect sense, thanks again btw
you just answered my prayers sir. I have pretty bad joints in the knee. . . this reminds me of what I used to do during strength training in HS. . . before I missed a 6'6 high jump mat freshman yr. and basically ruined a career. Now im back . . . Good lookin out! n.n
how many days a week do you do this? btw it looks great im 5'6 and i can touch at leasst almost halfway to the rim at the middle of the net and i wanna be able to dunk im 15 and i weight 122
@nature718 thanks alot man for the awesome feedback and let me know how it works for you! yea the side squat with the pushpress is awesome man you will see how it helps your explosive power for alot of things especially jumping! Thanks again for checking it out and can't wait to hear your results from it.
+Nagax AM id say do as much as your body allows, normally between 3-4 times a week. Rest time is completely different from person to person. Listen to your body and if you feel you can't go 100%, then rest. Remember every muscle gain is done not in the gym but while resting so its as important as the exercises themselves
Hey This is a great video man!! one question though how much of a rest break do we take in between sets, like 45 seconds? And how many times a week is this recommended to be done? Thanks alot! :D
Aye, this summer I want to focus on my vertical jump. I can almost touch rim, and I'm 5'6ish. I'm getting more and more motivated by watching videos, except this is something I can actually do. Do you have any more suggestions or workouts that might help besides the one I just watched?
hey man im young only fifteen but im not rich and don't have much but i hell wanna find a gym thats free and will let a fifteen yr old train and practice like that. Your workouts and your strength is what im gonna be i swear by it.
I want to give this a try. I'm 37 w/ a 27 standing vert and 33 running. So with some work maybe I can be a good test. for your program. ?'s do you superset your rounds, how much rest between sets weather it's superset or single set, is it all three rounds in one day or one round per workout day. Thanks
hey chilic im 5'7" as well and i just dunked on a 9 1/2 hoop recently and im still tryin to get to 10, i do what u do but u gotta remember to put in a good amount of upper body strength. for your your vertical ur gonna need alot of definition in your arms, chest and abs, dont try to go for mass cause that will just weigh u down. last thing is to make sure your diet is resonable and won't put on weight.
thank you for your advice, I love doing plyo's but dont want to gain any muscle mass since I play soccer and im a winger and my speed is my pride so what would you recommend for me to do, to do them quick and less reps i dont know?
yo fury should i attempt all three rounds straight away? or start off with 3 sets of round 1 then add round 2 and 3 as increasing levels of difficulty as i progress?
Hey FitFury! How many reps would be appropriate for me to do? I have similar physique as you do but with a weak ankle(twisted ankle) and jumper knees. 6'0 185cm 183 pounds 83kg. Thanks man!
It will be tough you need to put together a great off season workout strength and conditioning routine so you have the power endurance to compete at your best, but most of all you need to play as much as you can and see if you can get into a good basketball camp that can help you compete at your best on the court! It will be hardwork make sure you stay consistent and dedicated to training to get better each day!!
yo fitfury ive done the workout about 7 or 8 times now an the workouts starting to become easy!! is this good or bad? because i want to be aiming for that standing no step plus 30 inch vertical! what can i do to get the burn that i had the first couple of times i tried it!
Yes it is and it works on functional explosive power. You do all the rounds in the same day. It may take more than a hour the first day, cause you might to take a lot of breaks but as you get better at it, it should take less than a hour, because your getting less rest. when you do the explosive power and muscle endurance will be through the roof!
@BalancedWellnessLLC Thanks a billion man, thank you for checking it out and Im glad you liked it man!!! Definitely appreciate the comment means alot!!
DMoney how tall are you? how long have you been doing this workout? and How often?I'm 5'7" I can touch the spring box which is about 5 or 6 inches below the rim and I want to know how long it might take me to actually touch rim.
Yea, all the movements in this video are design to build explosive power, so if you take some these exercises out of here, you can still explosive power, this is just one of the circuits I use.
Its never to late you just have to remember at 46 the most important thing about training at any age and that is RECOVERY! When you start training warmup properly train hard cool down stretch and ice those muscles down. If some of the exercises you can't do there are modification to take it down a notch while still being effective. Stay consistent and train hard and dunk on these young thundercats out here and show you still run things like Kobe!
Its definitely worth doing, if you can do this workout I promise you will be strong, more explosive then you ever been before. Make sure your knee is full recovered and strength properly and warmup and stretch before the workout and cool down and stretch after the workout. I promise you do this workout 2 times a week with your other training routine you will be a beast, but remember. Recover is the most important part of training. Keep me posted on your progress and how it work for you
Try to do it 2 times a week if you can work your muscle groups on the other days wit a functional training style also and most important hit this in the gym, but make sure your out playing basketball too. I promise you will feel stronger and jump higher without even trying hard. Each exercise you do concentrate and think how its going to help you jump higher and move better on the court! Hit me back in 2-3 months of consistent training all let me know how its going!
Thats awesome man, keep it up and i promise you, you will be happy with the explosive power you will have in your whole body for whatever you training for you will definitely be jumping alot higher!
On the days your not doing that sprint hills would be awesome. Also training other areas of the body on the off days that your not doing this is good to do too. But the hills sprints will take you to the next level.
Yes of course man you can start lifting now! The say the safe age to start lifting weight is 12, but i recommend you have a coach direct you on how to lift properly and safely. Alot of moves in here are a little advance for a beginner in strength and conditioning, but with the proper direction from a knowledgeable person you can build up to circuits like this in no time. Hit those weights man and be safe and I will see you above the rim!
just do 2 or 3 sets of each one first or you'll be that dick in the gym that hogs all the weights. as long as you're doing them with the utmost intensity it doesn't matter. if you start with one of them one day, then alternate and start with another the next day you train. keep your body guessing. if the gym is open, then do a circuit with everything one day. keep it different, but train hard.
oh yea you can definitely can use just dumbbells! go for it man, just be safe with the dumbbells too. let me know if you have any question how to change some of the exercise up to do them with the Dumbbells!
I'm 5ft. 9in. 160lbs. I've been doing calf raises, squats, squat jumps, leg press, running,ect. I'm about 2 maybe 3in away from rim. I can touch the orange thing under the rim. Doing this workout 3-4 times a week, how long do you think it'll take to get rim?
yes take between 30 seconds or less if your advance take about 45-60 seconds if your not or if you need a little extra rest to get some quality explosive reps in.
you have a good point,sometimes you want to go heavier and do 8-12 reps with a challenge weight. that will increase your explosiviness even more. however if you training for a sports when you do the muscle endurance part for time its design to keep you explosive through the whole game. You want to have a balance though go heavy to be real explosive go for time to keep the muscle stamina and strength up throughout the game!
These workouts looks really legit... Do you do all the rounds in the same day? I'm about 6 feet 15 almost 16 and I'm gonna be at camp for 6 weeks and I can grab rim and sometimes dunk a women's ball and I want to be able to leave the camp dunking for real and with ease. I'm not as developed as you body wise so i was wondering what rounds I should do every day every week? I would very much appreciate it if you helped me out
Remember its a circuit so you go from exercise to the next exercise to the next exercise in each round, if you want to crank it up and make it tougher, then do the same exercise for 2-3 rounds, you will be sore as hell the next day. However if you been doing it one way for more than 4 month try switching it up and doing it another way.
damn man i'm definitely going to have to add this to my work out, im 6ft4, im 15 and i cant dunk consistently but this looks like its gonna help yo. thanks
some people can grab the rim, but you got to get high enough to put the ball in! Try this workout and find a good strength workout for the legs combine this to in a week and give your self 4-8 weeks you will be dunking with no problem at all. Just make sure your using a challengeing weight.
Big thanks to dude that put this video out. I just dunked for the first time in life. Thanks big homie. oh yeah I'm 40. Gotta give thanks to the LORD. HOLLA
I want your vertical to be 70 inches by news Years day or ELSE!!!
now youre 49
I like it especially the Jump Squats!!!
Looks like a great time...gonna try it!
great.. routines.. I will try tomorrow. Thank you for sharing this video. Hope you have a great day FitFury!
Its people like you that save people like me thousands of dollars on personal trainer fees. Thank you so much
love it man! thanks for coming through and checking out the vid and keep throwing it down!!
This workout is great! Saturday I played basketball and was touching the rim pretty easily again. Jumped 3 times in a row and got it each time so I think it's safe to say this helped. Just finished doing all 3 rounds and I'm exhausted. Can't wait to see more results. Thanks for this workout, man. Hopefully in a few months I can comment on here saying you helped me dunk!
extraterestrial have you dunked yet?
+extraterestrial results?
Spencer Ashby Jared Lucht sorry for the very late response. I just looked for this video again because I'm trying to get in better shape. I got lazy and took it for granted so I didn't end up dunking, but I feel confident that this workout would've had me do it had I stuck to it. I did complete it 3 or 4 times a few years ago when I posted, and I felt like I was flying on the court. I was blocking shots up in the air instead of right at the person's release, so they were having to shoot higher or pass when I was defending. I was able to touch the top of the rim too. Not quite grab it, but again, if I'd stuck with it I'm sure I would have. I'm in the middle of this workout as we speak, dead tired trying to start up the 3rd section of lifts. Good luck to anyone trying it and stick with it. You WILL see results. Just keep going at it. You'll have strength and endurance from this cardio
@@extraterestrial So can you dunk now ?
One of my favourite RUclips videos of all time
you should do a lot more of these videos man!!! they're awesome! I love trying different more challenging kinds of workouts and man, this one is the bomb!
Bro!!! You increased my vertical from 35 to 40 inches with 3 weeks of this! I could never two-hand dunk before!! I'll post a video in a couple days to show my results. I'm the only 5'9" dunker at my high school now, thanks for this bad ass work out!
thanks a million man, its always nice to get a instructor or coach to check it out so they can see the inside details in this program others may not see. I try to design this workout so it is a balance in all the planes make explosive not only to dunk a ball but this can be used in alot of sports strengthen and conditioning program. thanks for the feedback man!
im liking this video not cause i want to jump higher or be able to dunk, but for the mentality it takes to complete exercises like these!
Amazing. I am going to sub this routine for my leg day this weekend. Everything but the explosive sb bench squat. That exercise should have its own Olympic competition.
Hey man great video!! I appreciate you replying to comments and showing how to do the excercises as well as the amount of sets and reps each excercise... I'm going to add this workout towards the end of the week once I'm not sore from my strength workout on Monday!
@FitFury Awesome video! I'm going to start this routine as soon as I recover from my meniscus injury. I don't know much about fitness, so I have a question; will these workouts also help increase my speed? If not, any advice on how? Thanks a lot bro! Keep these videos up bro!
I have played basketball my whole life, and I'm always looking for ways to increase my white boy vertical. This is by the far the best workout video i have seen yet on youtube. I can't wait to hit this workout hard in the offseason.
on my 2nd week of this workout!!! and my vert has increased by 5 inches :)
Thanks man i appreciate it!
How often did u do it during those two weeks? Thanks
Heck yeah, bro. You just gotta be 100% committed, and go hard every time you do this work out.
No doubt man, thanks a million, thanks for checking it out. Keep inspiring and motivating with your videos to. i see you putting in work over there and inspiring the kids!
Anyone else remember this music on 2k13
I need this to elevate my game that much more thanks
so i did the workout yesterday evening an it went great! an now to rest for 3 days right an complete it again yeh? also inbetween the rest should i go for uphill runs or sprints? recommend any of those?
Thanks man, I will add this to my workout.!
I will try this in one month and will tell you the results.!
+Jalen Javon Mahaffy-Williams Lmaooo
wow thanks a whole lot im gunna get started on that straight away. So let me get this right lol, i did the workout monday evening (your workout) then inbetween monday to thursday i should get sme rest and do hill sprints? Then repeat your workout on a thursday or a friday?
Dunk harder jump higher w/strength & conditioning workout super video
oh ok thank you last question if i do muscular endurance training will i be less explosive than someone that does 8-12 reps?? im sorry about all these question but ive been looking for advice for like 3 months now and youre the only one that makes perfect sense, thanks again btw
Thanks for the new workout man! You have your self a new subscriber.
you just answered my prayers sir. I have pretty bad joints in the knee. . . this reminds me of what I used to do during strength training in HS. . . before I missed a 6'6 high jump mat freshman yr. and basically ruined a career. Now im back . . .
Good lookin out! n.n
how many days a week do you do this? btw it looks great im 5'6 and i can touch at leasst almost halfway to the rim at the middle of the net and i wanna be able to dunk im 15 and i weight 122
does this work for 1 foot jumpers?
@nature718 thanks alot man for the awesome feedback and let me know how it works for you! yea the side squat with the pushpress is awesome man you will see how it helps your explosive power for alot of things especially jumping! Thanks again for checking it out and can't wait to hear your results from it.
1) How many times a week I should do this workout?
2) How much time - rest between exercises. TELL ME PLEASE
+Nagax AM id say do as much as your body allows, normally between 3-4 times a week. Rest time is completely different from person to person. Listen to your body and if you feel you can't go 100%, then rest. Remember every muscle gain is done not in the gym but while resting so its as important as the exercises themselves
Awesome workout!! How much weight do you do this with?
Should I do this before or after playing pick up basketball games
howw many times would u do this a week???
this worked amazingly i only did one round and i can see the difference big time!!
+fitfury will this get me dunking ? I can grab rim with two hands. Can't hang on tho. Please answer back
thanks man I appreciate this, but will i gain a lot of muscle or just like 1 lb or 2?
What kind of weights are you using in your video? What kinds of weights do you usually use?
Hey This is a great video man!! one question though how much of a rest break do we take in between sets, like 45 seconds? And how many times a week is this recommended to be done? Thanks alot! :D
Aye, this summer I want to focus on my vertical jump. I can almost touch rim, and I'm 5'6ish. I'm getting more and more motivated by watching videos, except this is something I can actually do. Do you have any more suggestions or workouts that might help besides the one I just watched?
I´m a soccer player. Can I apply this excercises before my soccer training?
1) two times or three times at the most. 2)30 seconds rest between exercise, 60 seconds per round! thanks alot bro
sick like only that drill or additional t other drills?
hey man im young only fifteen but im not rich and don't have much but i hell wanna find a gym thats free and will let a fifteen yr old train and practice like that. Your workouts and your strength is what im gonna be i swear by it.
appreciate the video...i will try it the first i get in the gym tmr morning
Will do man!! I got my first dunk a couple weeks ago and I'm now trying to get it consistently!! 6'0 185
I want to give this a try. I'm 37 w/ a 27 standing vert and 33 running. So with some work maybe I can be a good test. for your program. ?'s do you superset your rounds, how much rest between sets weather it's superset or single set, is it all three rounds in one day or one round per workout day. Thanks
dude!! i have succed doing this exercise!!! thumbs up for you!!!
hey chilic im 5'7" as well and i just dunked on a 9 1/2 hoop recently and im still tryin to get to 10, i do what u do but u gotta remember to put in a good amount of upper body strength. for your your vertical ur gonna need alot of definition in your arms, chest and abs, dont try to go for mass cause that will just weigh u down. last thing is to make sure your diet is resonable and won't put on weight.
So is this to be done as one whole workout in one sitting? Also should it be done every day?
thank you for your advice, I love doing plyo's but dont want to gain any muscle mass since I play soccer and im a winger and my speed is my pride so what would you recommend for me to do, to do them quick and less reps i dont know?
yo fury should i attempt all three rounds straight away? or start off with 3 sets of round 1 then add round 2 and 3 as increasing levels of difficulty as i progress?
Mr. Fitfury are you supposed to do each round a different day or all the rounds in one day?
Hey FitFury! How many reps would be appropriate for me to do? I have similar physique as you do but with a weak ankle(twisted ankle) and jumper knees. 6'0 185cm 183 pounds 83kg. Thanks man!
It will be tough you need to put together a great off season workout strength and conditioning routine so you have the power endurance to compete at your best, but most of all you need to play as much as you can and see if you can get into a good basketball camp that can help you compete at your best on the court! It will be hardwork make sure you stay consistent and dedicated to training to get better each day!!
i'm 5'10 and starting this tomorrow. Looks great. Gotta get those hops
does it matter if you do this workout after playing basketball or before basketball i mean which will help u to jump higher
i love this workout!!! done it 4 times in the space of 2 weeks
yo fitfury ive done the workout about 7 or 8 times now an the workouts starting to become easy!! is this good or bad? because i want to be aiming for that standing no step plus 30 inch vertical! what can i do to get the burn that i had the first couple of times i tried it!
Yes it is and it works on functional explosive power. You do all the rounds in the same day. It may take more than a hour the first day, cause you might to take a lot of breaks but as you get better at it, it should take less than a hour, because your getting less rest. when you do the explosive power and muscle endurance will be through the roof!
@BalancedWellnessLLC Thanks a billion man, thank you for checking it out and Im glad you liked it man!!! Definitely appreciate the comment means alot!!
, whats your favorite repeat number 2*10 ,3*10 or another? and how many time needed for 10 inch
when you run up and jump, are you going full speed or do you slow down, get as low as you can first and then spring up?
I'm a girl aspiring to dunk before I graduate college so this video will definitely be in my workout schedule.
DareDevilDenise any updates😉
DMoney how tall are you? how long have you been doing this workout? and How often?I'm 5'7" I can touch the spring box which is about 5 or 6 inches below the rim and I want to know how long it might take me to actually touch rim.
Your jump is insane
Yoooo!! Fit Fury you are officially one of the baddest cats on the planet!!! Amazing video my friend!!
all rounds of exercises are done in one day or one round per day?
How much time do you have to rest between sets or exercise
Yea, all the movements in this video are design to build explosive power, so if you take some these exercises out of here, you can still explosive power, this is just one of the circuits I use.
Its never to late you just have to remember at 46 the most important thing about training at any age and that is RECOVERY! When you start training warmup properly train hard cool down stretch and ice those muscles down. If some of the exercises you can't do there are modification to take it down a notch while still being effective. Stay consistent and train hard and dunk on these young thundercats out here and show you still run things like Kobe!
@fitfury how many times a week? And how many sets and reps?
No problem man I love what I do! Thank you for checking it out! Let me know how the workout works for you when you try it!
what do you mean by round 1,2,3?do i need to do 1 round each day?or all rounds?
Oh yea this is good stuff. Thanks for sharing you skills.
Its definitely worth doing, if you can do this workout I promise you will be strong, more explosive then you ever been before. Make sure your knee is full recovered and strength properly and warmup and stretch before the workout and cool down and stretch after the workout. I promise you do this workout 2 times a week with your other training routine you will be a beast, but remember. Recover is the most important part of training. Keep me posted on your progress and how it work for you
Try to do it 2 times a week if you can work your muscle groups on the other days wit a functional training style also and most important hit this in the gym, but make sure your out playing basketball too. I promise you will feel stronger and jump higher without even trying hard. Each exercise you do concentrate and think how its going to help you jump higher and move better on the court! Hit me back in 2-3 months of consistent training all let me know how its going!
wow amazing workout bro....thanks
from lebanon..!!
also, am i doing the rounds as "supersets" or do i just set by set.
thanks for checking it out man, next im gonna try to touch the moon and the stars, lol.
Thats awesome man, keep it up and i promise you, you will be happy with the explosive power you will have in your whole body for whatever you training for you will definitely be jumping alot higher!
On the days your not doing that sprint hills would be awesome. Also training other areas of the body on the off days that your not doing this is good to do too. But the hills sprints will take you to the next level.
this is great man lots of respect
Yes of course man you can start lifting now! The say the safe age to start lifting weight is 12, but i recommend you have a coach direct you on how to lift properly and safely. Alot of moves in here are a little advance for a beginner in strength and conditioning, but with the proper direction from a knowledgeable person you can build up to circuits like this in no time. Hit those weights man and be safe and I will see you above the rim!
i should do 2-3 sets of each exercise first or i should do all the exercises and then i shouls repeat them 2-3 times?
just do 2 or 3 sets of each one first or you'll be that dick in the gym that hogs all the weights. as long as you're doing them with the utmost intensity it doesn't matter. if you start with one of them one day, then alternate and start with another the next day you train. keep your body guessing. if the gym is open, then do a circuit with everything one day. keep it different, but train hard.
oh yea you can definitely can use just dumbbells! go for it man, just be safe with the dumbbells too. let me know if you have any question how to change some of the exercise up to do them with the Dumbbells!
@yaacoub3 no problem! thanks for checking it out! Keep training hard!
how much weight do you use ? I mean, depending on your one rep maximal weight ?
Will this slow you down in running as in footspeed and will i gain muscle mass if i do this or does it depend purely on my diet??
I'm 5ft. 9in. 160lbs. I've been doing calf raises, squats, squat jumps, leg press, running,ect. I'm about 2 maybe 3in away from rim. I can touch the orange thing under the rim. Doing this workout 3-4 times a week, how long do you think it'll take to get rim?
yes take between 30 seconds or less if your advance take about 45-60 seconds if your not or if you need a little extra rest to get some quality explosive reps in.
awesome to hear man, definitely keep doing it man and let me know your results, especially when you start dunking!
you have a good point,sometimes you want to go heavier and do 8-12 reps with a challenge weight. that will increase your explosiviness even more. however if you training for a sports when you do the muscle endurance part for time its design to keep you explosive through the whole game. You want to have a balance though go heavy to be real explosive go for time to keep the muscle stamina and strength up throughout the game!
thanks alot man! thanks for checking it out!
is there rest between the exercises in each round or is it like a superset?
These workouts looks really legit... Do you do all the rounds in the same day? I'm about 6 feet 15 almost 16 and I'm gonna be at camp for 6 weeks and I can grab rim and sometimes dunk a women's ball and I want to be able to leave the camp dunking for real and with ease. I'm not as developed as you body wise so i was wondering what rounds I should do every day every week? I would very much appreciate it if you helped me out
could i see improvements in 3 weeks if i do this 3 times a week ?
Remember its a circuit so you go from exercise to the next exercise to the next exercise in each round, if you want to crank it up and make it tougher, then do the same exercise for 2-3 rounds, you will be sore as hell the next day. However if you been doing it one way for more than 4 month try switching it up and doing it another way.
damn man i'm definitely going to have to add this to my work out, im 6ft4, im 15 and i cant dunk consistently but this looks like its gonna help yo. thanks
some people can grab the rim, but you got to get high enough to put the ball in! Try this workout and find a good strength workout for the legs combine this to in a week and give your self 4-8 weeks you will be dunking with no problem at all. Just make sure your using a challengeing weight.
Yes if you want to that would good way to do your program. its alot of ways you can switch it up if you would like.