Wild Hunt Conditioning
Maasai Method Plyometric Dunk Program
Maasai Method Plyometric Dunk Program
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10 Weeks. 3 Days a Week. Learn to Dunk.
What You’ll Achieve
- Dunk in 10 weeks
- Build vertical & single-leg explosiveness
- Train 3 days/week, ~30 min sessions
- Proven: over a dozen athletes — including 3 under 5’9” — have dunked with this program
Why This Works
Dunking comes from training the reactive system — stretch–shortening cycle, tendon stiffness, and rate of force development (RFD).
The Maasai adumu proved what consistent plyometric exposure can achieve. This program builds on that with the latest jump science: structured progression, neural priming, and recovery built in.
Result: a clear 10-week path to dunking.
Program Details
- Length: 10 Weeks
- Schedule: 3 sessions/week
- Time: 25–35 minutes
- Coaching videos for EVERY exercise
- Equipment: Dumbbells, low box/bench, rim or wall
- Pairs easily with standard strength training protocols
- Format: Instant PDF download
Program Structure
- Foundation (Weeks 1–3): Plyos + rim touch attempts
- Ascent (Weeks 4–6): Depth jumps + single-leg bounds
- Flight (Weeks 7–10): Advanced plyos + final dunk test
Proven Results
- 24+ athletes have completed this program
- There under 5’9” dunked for the first time
- 12+ went from not being able to touch the net to grabbing the rim
Ancient + Science = Proven Results
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I’m 5’9” and 18 years old. When I started this program I was grabbin net. Now I’m dunkin all day. I didn’t follow the Masai diet but I still hit my first dunk during week 8.
Def give it 5 stars!
This routine added four inches to my vertical. It’s LEGIT. The workouts were short and easy af to add on top of my normal workout routine too. Great stuff.