You have the strength IMO to dunk. you NEED to qork on movement efficiency and RFD while MAINTAINING your strength. GO!
ya this basically..
without recommending a specific program, the key now (and always) is to keep it simple, not overthink it, go hard in your sessions, rest/sleep/eat properly, and repeat.
not overthinking things is key for scoobs.. many times he's made lots of progress than switches things up dramatically.. or starts adding in tons of stuff, so much that it burns him out or is just too much random stimuli. The key for him now is to ride these gains and continue to maintain (or build) strength & jump.
Let's just say you trained like this scoob:
Monday: JUMP EMPHASIS
- warmup: light sprints
- focus hard on trying to achieve PR jumps
- finish with squats, plate or KB swings, calf raises, pullups
- light stretch
Wednesday: MIXED FOCUS
- warmup: light sprints
- then light jumps
- then squats, plate or KB swings, calf raises, pullups
- light stretch
Friday: SQUAT FOCUS
- warmup: light sprints
- light jumps
- heavy squat focus - potential PR attempts based on a variety of set/rep schemes: 3-5x10, 3x5, 5x3, 1x5, 1x3, 1x1 (ie, trying to PR one of those)
- plate or KB swings, calf raises, pullups
- light stretch
Off-days: could be very light jog, jump rope, basketball drills, etc.. just something to get the blood flowing for a bit then done...... OR complete rest - which is probably even better on Saturday/Sunday in this example schedule.
So let's just say you did something like that.. I'm not prescribing it to you, but it's a decent schedule.. The point i'm trying to make here, is how you alternate your focus and based on that focus, what you try to PR/go hard on... You can't go hard on squat every session, just like you can't go hard on jumps every session. Finally, in that schedule, you see how Monday has your MAX EFFORT JUMPS, because ideally you get 2 good days of rest following an intense squat session, and bang, more power.
So in a nutshell.. the key is to just find your rhythm and stay consistent with it.. you need to maintain and/or push your lifting strength just like you need to maintain/push your jumps.. A 'light jump session' is more of a maintenance session, just to expose your body to those movements/forces/speeds etc.. It can actually be "hard" but not from a "maximal effort" perspective.. you can still try to get up high but you need to stay relaxed and not go crazy.. plus with a lighter session, you can actually get in more jumps (even with less rest).
Finally, if you're feeling "drained" on lifts, you simply back off that week.. These are the "simple things" that you learn when you focus on listening to your body rather than following specific programs.. following specific programs is cool, don't get me wrong.. but I personally prefer understanding how and when to push or back off.
pc!
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So go hard, rest, repeat.
