 What is good when it comes to dunk training? There's two pillars, strength and speed. You need both. How do we determine what we need? How do we even get faster? How do we even get stronger? Let's go. This has been one of the most crucial parts of dunk training for every dunker that I know for myself and it simply comes down to it being an art. You need both. There's not one exercise. There's not some set of exercise that's gonna make you jump the highest. You're gonna have to get stronger at some point. You're gonna have to get faster. What I'm trying to tell you is put in the work. Stop talking, start doing. That's all I want you to do. Honestly, you get to work, you start figuring it out. That will be the fish, meaning I'll give you how to fish. Not just giving yourself fish. What I'm saying with the fish is, I'm trying to teach you how to fish, not just give you some fish. I want you to eat. I want you to eat for yourself. I want you to learn your body so you know what you need. I don't know what you need. I do know you need speed and strength, but I don't know where you're at. You could be lifting 500 pounds and you can barely crawl at a turtle's pace. So what are we doing? What we need is to get that balance. And here's, okay, so sorry for going off on you. That's what I do. I'm just passionate about it and you guys are too busy yapping. Look and searching. But I have, I mean, I was there. I was in your shoes. I was asking a lot of questions, but that's what I do now is I help answer them and that's where we're at or dunk tip Tuesday and we're back. Let's give it up for the comments of the week, baby. Let's go time to yell dunk tip Tuesday 11. Will you make a video about 40 to 42.5 inch progress? I might have done that already, but I would love to. I want to talk about my journey more. That's kind of what these are about. Great question. How can you do a video explaining how we get stronger? Check this out. Brandon, Terry, energy and positivity through the roof every Tuesday. I feel like I'm getting closer and closer dunking because of these tips, dude. You know exactly how to fuel me up. All right, let's see. I needed this. Thanks, Harrison. I mean, honestly, just waiting on the meniscus. It's time for yams. Josiah says four days without a post. Come on, man, we do it weekly. We've been doing it weekly for 10 weeks. What are we doing? Dunk tip Tuesday every Tuesday for two, 10 week, 12 weeks now. Love this channel. Process is progress. I love it. And I'm going to end it on this tie with a yeeow. Okay, so how do we know what we need? Most people I meet, most Hoopers that play that want to dunk need to start with speed and explosiveness because they've never trained it the same way they've trained their handles or their shooting. If I told you you want to be a better shooter, you know exactly what to do. You hit the gym, you put up thousands of shots. You put up reps, okay? Now when it comes to jumping, same thing is true, but the only difference is you got to do it with intensity. Just like shooting, you're not going to be just chucking shots. Double checking this recording because this is good. You need to be shooting with correct form every time. A lot of times you have a coach correcting your elbow, correcting your release. I keep hitting my microphone, whatever, doesn't matter. But the point is, is you're not just throwing shots up and getting better at a granny shot. You're getting better at the right technique. Same is true for jumping with technique, but the main point is intensity. You need to be consistently pushing yourself to jump higher and that means reaching for something out of your reach. For shooting it could be trying to make 90% or 95% of your shots free throws. It doesn't matter, but the point is you have a goal and you're trying to push, you're trying to stimulate that response. So I encourage you to do plow metrics, learn about your body, think rationally what your body needs. If you jump one way, you're only going to get good at that. If you shoot from the top of the key over and over and over again, are you going to be good at shooting from the corner? No, you got to get better at all shots. You want to get better at shooting off the run. Same is true for jumping. Try different angles. Try plow metrics off a drop step, off a drop box, off lateral movement, side to side, single leg. Try it all, get better at it all. How is it going to hurt? That's what I really want to ask you. How is it going to hurt if you try the other plow metrics? Cause there's not one, they all work. Everybody needs something different. Work on your speed. It's all about intensity and intent. So you push yourself to the max, but your intention is to get better. Your intention is to push past your limits. Excuse me. All right. Now, moving on to strength. And I'll get into a little bit real quick. Before I get into strength, I want to talk about how you know. So one quick key is a lot of times, hoopers, they want to jump higher, they haven't done that, that's what I said. But if your standing vertical is as high as your running vertical, it's probably pretty evident you're not translating any of that momentum, any of that speed upwards. It means you're probably pretty powerful. And if you're able to touch the rim off a vert and you can't really dunk, then you're probably really powerful and you just need to start working on your speed. And same as true vice versa. If you're really quick on your feet, but your standing vertical is garbage, you really need all that speed to run, kind of like how I was. You probably need to start building strength because just simple math, if you're adding speed, you're going to have more force applied to the ground when you jump. If you're just at a standstill, you're not going to have as much force of your body with all this speed. You get the point. This is just some basic test and just notice your body. Do you feel like some people look lighter on their feet? You want to get lighter. How do you get lighter? Do lighter machivities like plyometrics? You feel heavy on your feet when you jump off a box, you landing and you're hitting the floor really hard. Then you need to get lighter as well. But if you're super light, now you need to get stronger, get more power in your muscles. And that leads me to the strength. This was a really big thing that I had to learn in my strength journey is how to stimulate muscle strength without just constantly getting huge. Because there's two ways to do that. I didn't know the intricacies of muscle building. One book that really helped me is Ross Edgeley's World Fitness book. Really helpful. But the key is you don't want it. You want to, for me, I'm a very intuitive trainer. Meaning I listen to my body, I feel my body. I don't really go by the numbers as much. I did use numbers just like counting calories. I used to use numbers, but now I have a good feel for my body and that's how I work best. So for example, when I'm trying to build size, I can feel my muscles inflating, whether it's chest or even legs, that muscle pump, right? The technical terms are escaping me at the moment, but just know it's like hypertrophy or whatever. You're breaking down muscles, you're trying to create size. So certain muscles, certain exercises, the amount of reps you do, if you do higher reps, a lot of times I think it's about 10 to 15, you're going to stimulate more growth. But if you do lower reps, this is too basic. I don't want to get so scientific, but the lower the reps, when you're just trying to lift heavier and heavier, you're not going to cause as much muscle breakdown, but you're going to try to stimulate more strength and get stronger. And that is the basis of what I'm trying to tell you. I don't know the exact reps and I don't know the exact names of what's happening to your muscles, but my point is getting the concept across that there is a difference between how many reps you do. If I do 15 reps and you're doing five, there's a difference. It's not just endurance versus strength. You would think that just more reps means you're cutting it up and lower reps means you're just getting stronger. There's a lot more detail in it and I highly encourage you to really understand it for yourself. So go to the gym, feel what you feel, feel if you felt like you inflated your muscles or you feel like you just fatigued them and got them stronger. And that's how I work and that's how I've gotten my own body. I hit 9% body fat with the most skeletal muscle mass ever. So I've had the most muscle mass on my body with the lowest body fat, which means I'm getting to know my body very well because I'm able to hit it to the next level, but it took a lot of learning and understanding why I was plateauing, which I have another video on plateaus, why I wasn't able to get leaner and different things like that. So the goal of a dunker and an athlete, I think every athlete needs to get as strong as you possibly can with his muscle on your body with able to move it efficiently. I'm gonna try to say that better. The goal of any athlete is to get as strong as possible and as lean as possible. Not as lean as possible to where you're fricking sick, but the point is if you're moving efficiently and every part of your bottle, every part of your body is working to its full capacity. To me, that breeds your full potential and that's what I want for you. So again, with the strength. So one more key on the strength building is you're gonna get stronger for your current muscle capacity. So if you have a certain size of a muscle, you can pack in a lot of strength, but at some point, at some level, the very high levels, you're gonna have to build more muscle to simply have more surface area to pack in more strength. Because if your muscle is a certain size, it can only get so strong you need more meat to actually hold more potential to get stronger. So that's the only reason I would say you'd wanna grow size, but that's way down the line. So I'd say start with speed, then build strength after you max out your jumping for a long time and you definitely know that you need strength and then get stronger and then go back to speed so you can use that new found strength. And at some point, when you're next time you're trying to get stronger, if it's really hard to increase your strength numbers, it's probably time to grow a little bit and then increase your strength numbers and hit back to speed. And it's just an ebb and flow and it's an art and you gotta know what's best for you and it's about guessing game and learning your body and that's where the fun comes in. That's why it's an art because if you can mix and match what works for you and what works with your mind as well cause everything's in your mind anyway. So if it's making your muscles grow, making you stronger, making you leaner, go for it. I don't care if it's all placebo. Doesn't matter to me. Have a good one. I'll see you next Dunk Tip Tuesday let's go.