I’m three weeks into my quest to finally throw down a dunk, and things are getting interesting. This week was a mix of breakthroughs, setbacks, and a harsh realization that my glutes might just be for show. Let’s break it all down.
Plyo Days & Sprinting for Gains
Monday, Wednesday, and Friday were my dedicated plyo days, but I’ve started incorporating more sprinting into the mix. Sprinting isn’t just about running fast—it’s a powerhouse for developing explosive power, tendon stiffness, and coordination. Paul Fabritz’s “Speed Code” program has been a huge influence, and I’ve been hammering sprint mechanics and max effort runs to help build that freaky vertical.
There’s actual science backing this up, too. Studies show that sprinting increases tendon stiffness, which is crucial for producing force quickly—aka, jumping higher. A study published in the Journal of Applied Physiology found that athletes with stiffer Achilles tendons had better sprinting and jumping performance. Makes sense—if your tendons are more elastic and can store energy efficiently, you’re basically turning your legs into high-powered springs.
I also mixed in some max-effort cycling, but not in the “spin class with Karen” kind of way. I mean cycling through the phases of a sprint while focusing on force production, knee drive, and foot contact. I want my body to get better at producing force fast, and sprinting is one of the best ways to do that.
Sleep Deprivation & Gym Discipline
This week, my wife was really sick which meant I was up late a couple of nights. Naturally, that turned into a few “sick days” for me, which in reality just meant unexpected recovery days. The important thing is that I still made it to the gym and got my workouts in. My wife and I say this all the time: Anyone can go to the gym when they feel good and have time. What separates people is showing up when you don’t want to, when you’re exhausted, when motivation is at rock bottom. Those are the days where, even if you’re not setting PRs, you’re actually building something more valuable—consistency.
James Clear, the Atomic Habits guy, summed it up perfectly: “You do not rise to the level of your goals. You fall to the level of your systems.” The system is showing up, no matter what. So yeah, maybe I didn’t get my best lifts in this week, but I showed up, and that’s what counts.
The Bosch Snatch & My Glute Awakening
This week, I discovered an exercise that might just change everything for me—the Bosch Snatch. I picked this up from the Vert Code, and it’s quickly becoming a favorite because it actually helps me feel my glutes working. Anyone who’s done serious weight training knows how important the mind-muscle connection is, and studies back this up. Research in The European Journal of Applied Physiology found that individuals who could create a stronger neural connection with their muscles saw better muscle activation and growth.
This is huge for me because I’ve always struggled to feel my glutes engage when I run, jump, or squat. And that’s a problem because the glutes are the powerhouse for jumping. They’re the biggest muscle in your body, and if they’re just chilling while you attempt to take off, you’re leaving a ton of potential vertical inches on the table.
My Completely Unscientific Theory on Jumping Genetics
A lot of people think jumping is all genetics, and to some extent, that’s true. But I think the genetic component isn’t about how high you can jump outright—it’s about how efficiently your body contracts and produces force. Some people can naturally engage their muscles better than others. For example, I have a friend who can engage his glutes effortlessly when sprinting, while I struggle to activate mine. Despite being blessed (or cursed?) with what he refers to as a “dump truck of an ass,” my glutes aren’t doing much for my vertical. Apparently, they’re just there for aesthetics.
So, my goal now is to improve my neuromuscular connection and get my glutes firing properly when I jump. That means more exercises like the Bosch Snatch, single-leg movements, and drills that emphasize hip extension. If I can turn my glutes from decorative cushions into actual power generators, I think I’ll see some real improvements in my jump.
Moving Forward
Next week, I’m dialing in even more on sprint mechanics and muscle activation. I also need to make sure I’m actually recovering properly—sleep is just as important as training, and I’ve been running on fumes. But if there’s one thing I’ve learned, it’s that showing up and putting in the work, even when conditions aren’t perfect, is what makes the difference in the long run.
Now, if you’ll excuse me, I have some glutes to wake up.
