Overview
Zach set out to dunk a basketball within 60 days despite being 5'6.5” tall, designing a structured training plan and documenting his progress. While he did not achieve his goal within 60 days, he made significant gains in vertical jump and plans to continue pursuing the dunk.
Goal Setting and Initial Assessment
- Main goal: Dunk a basketball in 60 days despite below-average height for dunkers.
- Needed to reach a 38-inch vertical jump; started around 30 inches.
- Initial sessions focused on vertical form correction and baseline testing.
Training Program Structure
- Divided training into 5 distinct phases: power, heavy potentiation, first deload, AFSM (autogenic facilitated specialized method), and final deload.
- Each phase targeted different aspects of strength, explosiveness, and muscle activation.
- Integrated weekly jump sessions, daily light plyometrics (except pre-jump days), sufficient sleep, and healthy eating.
Training Execution & Adjustments
- Emphasized explosive weighted jumps, deadlifts, and phased-out high-volume work during deloads.
- Noted importance of fluidity over strict form after observing better results with a relaxed approach.
- Used feedback from a friend to adjust approach speed for better takeoff.
- Gradually increased intensity and frequency of jump and plyometric sessions toward the end of the challenge.
Progress and Key Milestones
- Achieved 31-inch vertical early in the process; later estimated vertical reached ~39 inches.
- Managed to brush and grab the rim consistently, and attempted dunks with a tennis ball and volleyball.
- Close dunk attempts but never completed a basketball dunk during the challenge.
Testing Day and Outcome
- Final attempt lasted over 3 hours with supportive friends present.
- Multiple near-misses but did not successfully dunk.
- Experienced significant soreness post-attempt but remained positive about progress.
Reflections and Next Steps
- Grew more passionate about vertical training and plans to continue progressing.
- Invited feedback for future content topics such as stretching, diet, and warm-ups.
- Committed to documenting further attempts and sharing progress on the channel.