Road to Dunk - January 2026: Starting Point and Baseline Testing

January 2026

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Training This Month

This month I focused on establishing my baseline and getting into a consistent routine. I tested my current vertical jump and started with foundational strength work.

Week 1

Lower body strength focus: Squats (3x5 @ 70% 1RM), Deadlifts (3x5 @ 70% 1RM), Hip thrusts (3x8)

First plyometric session: Box jumps, broad jumps, depth jumps

Upper body maintenance: Pull-ups, push-ups, core work

Mobility work: Jump technique drills, hip and ankle mobility

Week 2

Continued building strength foundation

Focused on landing mechanics (softer landings!)

Added more glute activation work

Prioritized sleep (aiming for 8+ hours)

Week 3

Increased plyometric volume slightly

Worked on arm swing timing during jumps

Started tracking nutrition more closely

Added foam rolling to recovery routine

Week 4

Deload week with reduced volume

Focus on technique refinement

End-of-month vertical jump test

Planning for February training

How I Feel

Honestly? Sore. But motivated. The first month is always the hardest—your body isn't used to the volume, and everything feels awkward. My jump technique needs work, and I'm feeling how weak my posterior chain is compared to where it needs to be.

The plyometric sessions were eye-opening. I realized how much I've lost in terms of explosive power. The depth jumps especially showed me that my reactive strength is basically non-existent right now.

By the end of the month, I'm starting to feel the routine settling in. The soreness is expected, but I'm already noticing small improvements in how my body moves.

Monthly Progress

Starting Vertical: [Your starting measurement] cm

Ending Vertical: [Your end of January measurement] cm

Change: [+/- X cm]

Tested using: [Wall and chalk method / Vertec / Jump mat]

Key Learnings

Landing mechanics are terrible: I'm absorbing force inefficiently and landing too hard. This needs immediate attention to prevent injury.

Glute activation is weak: During jumps, I'm not properly engaging my glutes. This is probably why my vertical is lower than it could be.

Recovery is crucial: I can't train hard every day. My body needs time to adapt, especially at this age.

Consistency over intensity: Better to train 3-4 times per week consistently than to go all-out and burn out.

Next Month's Focus

Continue building strength foundation

Work on jump technique and landing mechanics

Increase plyometric intensity gradually

Add single-leg strength work

Progress Notes

The key is staying consistent and not getting discouraged by slow progress. One month down, many more to go. The foundation is being built.

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Previous Month: N/A - This is the first month

Next Month: February 2026 - Coming soon

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