 Friday what's good my energy is not as high as normal mentee, but that's just because it's post-dunk They I feel great. I'm in that post-dunk. They bliss, but I am a little wrecked. I pushed my body My hamstring is fucked Hamstring fucked Friday is what today is it really hurts, but it's just like so tight so painful I don't even know what's going on with it I think the split squat isos are helping the way I go about healing welcome to dunk life daily We're here. We're doing it. You guys know what the deal is You know what the deal life daily is the daily life deal is this we talk about my dunks We talk about life living and this is part of it I like to give my experiences with my injuries because that's the best way I can try to help you with the details of the dunk journey you're on get on a dunk journey If you're not on one and you don't believe you can dunk what the hell man Don't you see me as an inspiration point is max out your dunk life just like you do with your life life My hamstring hurts like a motherfucker since Dunk camp which was June already the end of June we're in mid-July we're in mid-August. I don't know But the isos for it what happens is is like I've tried all these different exercises It hurts every time sometimes I get a little more range of motion The isos when I do it's like a split squat You hold a split and you like hold it in the air sort of you've seen me do know my videos on my story When I do it it instantly feels better, so I think that's helping, but it's not really improving over time I did jump a ton on it yesterday So today is really important to like stay on it and go really hard So today I'll probably hit the sauna everything else feels good. I'm just a little like sore It feels like my muscles kind of got punched a lot, but nothing really hurts nothing feels damaged My knees feel amazing ankles are a little sore, but they feel amazing But if I stretch today while I'm like in this pain mode and get the blood flowing through everything I think that's really important And that's kind of what this podcast is about and today I want to talk about Phases so we're on day three of the friggin phases Friggin phases Friday was what today is and I might spell phases with an F But that won't be good for my algorithm if people are looking it up, but maybe I don't sometimes I do things for the joke and it hurts my my Energy's low man my serdebro my brain is a little slow. It's tired. I'm a little tired from it But I'm not tired. I shouldn't even use that word, but I'm just a little fatigued Okay, so today's about phases day three of my top five dunk tips These are gonna be basic overviews because I want to keep this brief and also This is what everybody needs, but you have to start learning about your body I can't give you the details of my strength phase. It won't it won't work for you because it's so variable It's so detailed. That's why the trainers out there that are doing specific tailored programs I think are the best. I think if you follow any program that I've mentioned in the past I think it'll definitely help you but next level like once you do it and you're having trouble You definitely need to assess your body specifically and work with it. So phases real quick The three phases I like to go through are a strength phase power phase and a speed phase now I you don't always start with one of them. I talked about in the number one podcast the how to start training That's how you know where to start to go if you want if you're at the beginning You don't know where to start listen to that one first Also shout out to everyone supporting me It's really fun when you guys help me out because I'm really trying to build a really really tall Ponzi scheme And if you guys filter into dude, it just makes my pyramid big No, but for real I really appreciate everybody I'm getting really great feedback and also please go check out my mega vlog from yesterday I dropped a vlog about my past week of dunking. It was so fun. I'm kind of like an extremist I kind of like to just like have one giant video because it's hard to just make a lot of videos because it's like Starting and stopping but one big video is like I put all my energy and I did and I put the tons of editing I fucked up my coffee making in the morning So I talked about coffee on this podcast if you want to see me go make that coffee and kind of fuck it up spoiler alert Go go watch that but it was a good vlog. I got I got really good on feedback from my boys already So I'm really excited that you guys are enjoying that it was a lot of fun to make and I had a lot of dunks in there So it was fun. There's like 20 minutes. So sit down grab your cup cup of coffee by the end of that video You're gonna want to go dunk I think hopefully and leave a comment twice Go like the button and hit this like first and then like just to like confuse the algorithm They're like, oh, I don't know what's happening And then also don't do that and then also share it and also what else is there subscribe if you're not and then also What else is there to do fucking rate it rate the rate the podcast to rate it? Thank you Okay, make a vlog go watch it. Thank you phases You know, you know how to start to train so now we're on to phases when it comes to your strength phase I think once you max out your window like I said in the how to start training you max out your window You jump a lot and you're at the top of your window now It's time to raise that window Daniel back said this best how long should your strength phase be there's a podcast on that With him so if you want to check it out type in Daniel back jump science and me and you'll find it One thing he said was just strength phase until you're significantly stronger as an athlete So for me, it's like say I'm say you're squatting 200 pounds 225 pounds and you start your phase and you start lifting that you can lift it a little bit more Maybe the next week you get 235 by the end of the strength phase You want to get up to a significantly higher amount like something you couldn't even lift So maybe you could lift 225 three times when you started but now you could lift to 75 now like you made a big increase It's not just like you went up 10 pounds because the first couple weeks You're gonna make gains because you starting something new but you want to get significantly stronger And that's where the variable variability comes in it's hard to know when to do it But a general rule of thumb is about six to eight weeks. You want to focus on strength now focus is a key word Because when you focus on something you don't want to do it too long And you don't and you also want to make it your focus but still have some jumping in there So for me for jumping for strength phases I like to focus on the strength use my big energy days use my max energy for the week on that strength training day But I still like a little bit of jumping in there or a little bit of the power phase So strength power speed I like to kind of have a mix of not all of them But a mix of like tapering off so strength phase has a tiny bit of power phase And then when you move from strength is a power phase power phase has a little bit of speed phase in it Does that make sense? So The reason for that is because you want to still tell your body what you're doing and you don't want to like for me I did a strength phase for too long only strength And I my personal body I my technique went so so down that I dug myself a really big hole Meaning I strengthened got super strong got super blocky lost like all my athleticism and actually I didn't do bad But I just did it at the wrong timing because I did that before a dunk camp And then when I stopped that strength phase and started working through to get back to the top of my window It took me a really long time and I ended up jumping higher than I did before the strength phase It's just that I timed it wrong So for example, I think I did a strength is like three months before dunk camp Then I only gave myself like a month to use that strength Athletically and so when dunking this was dunk dunk camp year one in 2018 When a month passed I started jumping better than I did in the middle of the strength phase But I was still rising and then like after dunk camp I kept peeking kept and I jumped really high But the my strength is are so long, you know So you have to know what your timing is you have to know what your track your season is like track season Or basketball season know when to do the strength is because you need the time to come out of it So it's okay if you do you do want to focus. I think the another rule of thumb is 80 20 So start your strength phase do like one day of power, which is so we'll move on to so okay Strength phase is squats deadlifts anything with legs. I like to do upper body as well get super strong everywhere But the point is you want to get strong focus on slow strength. I had to go through this too I think I talked to some another podcast Slow strength feels like you're going to be creating more slow twitch muscle fibers, but Daniel Beck again has videos on Training I think it's what's it called? I forget what it's called Periodization I think he has like a four-part series just look up jump signs really good videos that the slow strength is still Fast tension so it's not the same as like endurance running so you don't have to worry about that that took that out of my Mind anyway, you still want to build slow strength slow squats I like to keep the reps super low because I didn't want to like build my muscle mass too big because that's Another thing I did is different rep ranges can stimulate different muscle recovery and you might build a lot of size And I don't want to build size because you I want to stay lean and compact and just get strength I don't want size like a bodybuilder so understanding that is another key as well So I do that keep the rep ranges around five three to five on my strength days And just build significant strength and get stronger and then next phase is power phase where you do You lower the weight a little bit and up the speed a little bit So if I was doing squats before and now I might be doing jump squats with lighter weight So if I was squatting like 315 now, I'm trying to get like I drop the weight to like 225 and try to go fast And I slowly taper off that as well So if I did like 250 fast with like fast faster squats I'm going to work my way down to like 135 and be jumping with that weight And then after the power phase or so jump squats is one that I like or speed squats jump squats also like weighted weighted Medicine ball throws Hang cleans are really good or whatever they're called the snatch is where you lift the bar like this I'm using both arms and I'm doing like you know, it almost looks like lifting in my shirt If you were to like flash your tits, that's how it would look. That's a hang. That's the exercise I'm talking about okay, and then lastly is speed phase, which I was always the most fun For me you start I just start jumping I do plyometrics I do like lateral movements and I also like medicine ball throws for that too and the other thing about the speed Sprints sprints are great and the other thing about the speed phase is you want to even go so power phase was slow strength power I mean strength phase was strength slow power was a little faster a little lighter weight So strength was the heaviest you can do powers medium and speed is like a hundred percent speed But then there's the overclocking which I like which is like assisted things So it's like you step up a box that's higher than you would if you were to jump So for example if I jump 40 inches I jump off a 50 to 60 inch box and just land or do a depth jump So that's more than if I was just jumping it's like overclocking what I could possibly do the other thing is assisted jump So I hold on to bands and I jump and I pull myself up So my body gets a sensation of jumping higher than I could without the bands that makes sense So you're kind of like assisting yourself to go faster and telling your body to Exert more and another one is assisted sprints is like it's these are kind of hard to do But I've seen people like have a band around them and a partner and the partners in front kind of pulling them So when you sprint your feet are kind of like going faster than they would if you were just running yourself It's like assisted things. I call it overclocking. It's the only word that kind of makes sense to me But think of things to do that and then this you kind of kind of have to be intuitive with all these phases You have to be intuitive learn about your body and overall You want to be healthy So the thing about the strength phase is when I say you jump a little bit Remember that when you're putting up 315 or you're doing like three reps Even though you're not jumping it doesn't feel like it. It's a lot of tension or it might hurt your knees But like for me it didn't at all But then jumping on that that the two days after or the day after is so much load on your knees So that's what I did wrong last year at the end of last year is I was squatting a lot And then I tried to jump as well and it was good because I was holding onto my vertical But I didn't realize the day of jumping that I just put so much load on my knees that they were super fatigued and that Jumping over did it and caused my jumpers knee because it was way too much load on my knee So I know that was a little all over the place. I think that's covers it It's the basic of strength phases if you need me to do a strength of a phases part 2 I could do a phases part 4 Let me know because I know that was a little over the place ask your questions that you know, I answer everything Why am I logged out of my own YouTube? I'm trying to get to my dunk lifer of the day Oh on this day first of course your favorites part favorite segment, but anyway, yeah, let me know your questions of the phases I really hope that answers I know that answered a lot of the questions I normally get how long should each one be and like I said six to eight weeks for each power phase again You should start to feel that weight getting easier So if you drop it you like to 225 and you start moving it faster over a couple weeks It should feel faster you could even time yourself and get more detailed and you can start jumping with power like jump squats That's pretty much it keep it simple, but just learn about your body as you go through these things It takes time you may not you'll make gains It's just like I've always made gains But sometimes I got hurt sometimes I got too big and too strong You know and it just takes a long time to get back to speed But for example if I get too strong and too slow by the time I Get back to the top of my window that strength is the strength stays for a long time But it's just it took too long, you know There's is a balance is a there's a real balance and if you need my help Become a dunk life member and you'll get my personal training as well because I do that and my strength phases out now If you if you didn't know okay I'm congested as usual today in history August. Oh, it's not the eighth, right? It's the ninth Mm-hmm August 9th refresh here. We go. I've never read this 48 BC Caesar civil war battle of Pharaoh Salus Julia see Caesar decisively defeats Pompeii at Feralysis and Pompeii flees to Egypt sick Dude every day's history, bro. Start your training become a dunk lifer make history today, bro yesterday was a lot of fun I didn't jump that great. I had a lot of fun But my my my I feel like I shook the last of my rust off and now it's game dunks Hopefully play some games this weekend. I can't wait to dunk on somebody I'm not really that close yet. I got a long way to go. That's another story 378 battle of Adriene Opel golf army defeats Roman emperors under Emperor Valens. Okay, I don't know Anything else ooh 1942 Mahatma Gandhi and 50 others arrested in Bombay after passing of a quit India motion and campaigned by all India Congress, huh, ooh 1974 Richard Nixon resigns as the president of the United States Gerald Ford swears the oath there he goes the vice president today in film 1930 Betty fucking boop debuts in Max Fleischer's animated cartoon dizzy dishes sick today music 1997 just to see you smile single released by Tim McGraw and gives a fuck today in sport 1900 first international law and tennis challenge Boston, Maryland Dwight Davis and Holcomb Ward beat Ernest Black and Herbert Roper Barrett 6 4 6 4 6 4 to give and an assailable 30 over British Isles 2012 Jamaican spirit Jamaican sprint superstar you say in bolt wins the 200 meter at London Olympics in 19.32 to become the first to win 100 200 meter double and back-to-back Olympus. I love Olympics. I love when there's Track sports your basketball sports. It's pretty cool to see that you say in bolt boy that boy Um, he runs really fast what I think that's today on history is really doing for me is showing you how bad I read I try to talk too fast my brain moves more than faster than my mouth. All right, what's good? Dunk lifer of the day. I might read some comments on my mega vlog. Whoo. We're up to I got a lot of comments So one on the latest vlog latest podcast first. Oh My man Tim. He said I named the plants from last podcast straight reversed and straight or dominant and natural I think I like reversed and straight because Natural seems like there is a right and wrong way dominant natural. I like reversed and straight because Straight is like you're coming at the rim and reverse. I probably said this on the podcast when I named them, too The point is left right and right left two foot plants. They don't really have a name So I think it'd be easier instead of saying right left left right every time so reversed and straight I'm going with because reverse is like when you do when you go right left for me with the right hand you have to go like against the grain to do reverse spins and it's just like your hands in the back and Straight is like you're straight on you're always dunking in the straight if you're left right. Anyway, that's really cool. Thanks, Tim My dude Checking in from Sydney, Australia says Brenno frost 11 30 p.m. Listen to the previous episode. Oh my god What's good dude? Thank you for my my sister's in Australia. By the way say what's up? Thanks Love this series is great to see someone explain what they do but also explain that you need to understand How your body works exactly and now one comment from the mega vlog, please. Oh my god. It's I forgot it's 20 minutes long That's awesome David Kelly 20 minute vlog with three different dunk days. Is it Christmas not yet? Look Gregory Saldana Love the vlog sick intro inspired me to keep with my goal I'm gonna be dunking by next year even though only at at the rim right now. Let's go dunk life Let's go. Okay. Thank you for everything if you want to support me rate put the put it put your oh Is anybody rate anymore? Thank you so much for everything if you want to support me all the links and below to support me I really appreciate everything everything's going great. I'm in a fucking blissful mood today Because I'm just like my body's worked. It's all rehab mode. It's so fun to just relax I know I put in work and I know I'm gonna make progress and I'm super pumped to start playing games I feel like now all about dribble dunks. They're not as where they should be to be able to dunk so easily But I'm working on my cardio working on my takeoff working on my consistency And of course just getting higher as much as I can maxing out that window. I got to get healthy first hamstring I'll let you know if I figure out what the fuck is going on have a great day and mother effin toodaloo