Dunking
Training Plan:
Day 1:
- Squats (3 Sets of 5 Reps)
- Lunges (3 Sets of 10 Reps)
- Frog Jumps (5 Sets of 10 Reps)
- Box Jumps (3 Sets of 10 Reps)
Day 2:
- Push ups (3 Sets of 40 Reps)
- Bicycle (3 Sets of 1Min.)
- Calf Raises (5 Sets of 20 Reps)
- Sprints (4x100m)
Week 1-3:
- 2 Times Day 1
- 3 Times Day 2
Week 4-10:
- 3 Times Day 1
- 3 Times Day 2
You should start adding weight to your exercises if it gets too easy. Every now and then you should practice your technique as well.
Week 10:
- Keep the training plan of the previous weeks but add more weight.
This plan seems quite simple, but it's all I did and you saw my results so good luck!! I don't think you need all these different workouts. Just do the exercises that give you the greatest benefits and train hard. I am looking forward to seeing your results! I know you will make it.