Few athletes blend raw strength, style, and discipline quite like Josh Ruble. At just 22 years old, he’s become one of the most explosive and respected young dunkers in the community — channeling his football-built frame into a smooth, controlled, and technical approach to jumping.
In episode four of The Dunk Talk, Hunter Castona and I sat down with Josh to unpack his journey — from humble beginnings as a multi-sport athlete to one of the most promising dunkers in the game today. His story is one of discipline, resilience, and relentless pursuit of flight.
From Multi-Sport Athlete to Full-Time Dunker
Josh grew up as a classic all-around athlete — playing basketball, football, and baseball. He fell out of love with baseball (“thankfully,” he laughed), but stuck with football and basketball long enough to build a foundation of power and competitiveness that he still carries into dunking.
“I always liked basketball,” he said, “but it was kind of a love-hate thing. What I really loved was jumping high.”
At first, dunking wasn’t even on the radar. It was something he’d try at the end of basketball practice, nothing more. But when he finally caught his first dunk at 15 — off one foot, one hand — that flipped everything.
He was only 5’7″ and 115 pounds when he started lifting in high school — now he’s 6’0″ and 190. Eight years of consistent weight training transformed his frame. What started as general strength for football slowly evolved into performance-based training for vertical power.
Discovering the Dunking World
Like most of us, Josh didn’t know about “pro dunking” until social media started pushing those viral clips into his feed.
“My first memory of seeing someone dunk crazy was Isaiah Rivera in his driveway, jumping over his siblings,” Josh said. “That video stuck in my head forever. I always had that image in the back of my mind.”
He started following dunkers like Isaiah, Jordan Kilganon, and the early YouTube-era pioneers who helped shape what dunking is today.
At first, he thought just dunking without basketball “didn’t make sense.” But once he realized how technical, artistic, and athletic pure dunking really was — he went all in.
Building Power: Josh’s Weight Room Foundation
When you look at Josh’s dunks, one thing stands out — raw power. The explosion, the speed, the way he throws down even basic dunks like they’re trying to break the rim.
That didn’t come from nowhere. His weight room background is elite.
Josh’s best lifts:
- Back Squat: 405 lbs
- Front Squat: 315 lbs
- Deadlift: 455 lbs
- Power Clean: 260 lbs
- Bench Press: 315 lbs
“I’m not chasing big numbers anymore,” Josh said. “It’s more about relative strength — keeping the strength I’ve built while dropping extra body mass that doesn’t help me jump.”
He’s currently trimming down, feeling lighter, and noticing the difference in his technique and height. “Since I dropped around 10–15 pounds, I’ve been able to jump longer and recover faster,” he added.
The Turning Point: THP Strength and Smarter Training
Two years ago, Josh joined THP Strength — the same performance coaching team that works with many of the top pro dunkers today.
He started in April 2022, burned out after six to eight months, then came back after a short break with a new mindset.
“That was the best decision I’ve made,” he said. “They taught me not just how to jump higher, but how to train smarter, recover better, and even power clean properly.”
Through THP, he learned how to balance heavy lifting with technical dunking sessions and recovery. He also started experimenting with low-rim work, which he used to think was “stupid” — until he saw how much it improved his hand speed and coordination.
“Hunter and Dylan were actually the ones who convinced me,” he laughed. “Now I’ll lower the rim just to work on hand speed, footwork, or even just wall drills. It translates like crazy.”
Building a Dunking Community
One of the coolest parts of Josh’s story is how he built his own local dunk scene in Missouri.
When he started, it was just him and a friend named Lane — setting up a phone on a chair to record. Now, his sessions are packed with 10–12 dunkers, including younger athletes, camera guys, and even fans in the bleachers.
“It’s wild,” he said. “The last session had like twelve people dunking and family watching from the stands. It’s by far the biggest it’s ever been.”
Most of those sessions happen at his old high school, where his mom coaches and he still has gym access. The environment has turned into a small but real dunk hub — a place for competition, collaboration, and energy.
“I’ve met so many new people in just the past few months,” he said. “That’s pushed my quality of sessions way up.”
Goals for Wisconsin Dunk Camp
At the time of filming, Josh was preparing for the Wisconsin Dunk Camp later that year — the biggest dunking meetup in the U.S.
His goal? Simple:
“I want to hit a 44-inch vertical on the Vertec. Last time I tested, it was 40–42, and that was on a bad setup. I want to see where I’m really at now.”
Beyond the numbers, he’s going into camp with the mindset of connecting with the community and testing himself against elite dunkers.
“I just want to dunk with the best,” he said. “The goal is to stay healthy and push myself in a competitive environment.”
Short-Term and Long-Term Dunk Goals
Right now, Josh’s short-term goals are focused on technique and consistency.
He’s working on 360 windmill, under both legs, and finally sticking a clean elbow dunk — one he’s been close to multiple times.
“I’ve hit my elbow on the rim a couple of times, but I haven’t finished the dunk yet,” he said. “It’s mostly a technique issue — just committing fully to it.”
Long-term, Josh’s biggest goal isn’t a specific dunk — it’s a 50-inch vertical.
“I just want to jump as high as humanly possible,” he said. “If I can hit 48 or 50, that’s when my head’s at the rim. That’s what I’m chasing.”
Style, Influences, and Mindset
When it comes to inspiration, Josh studies a ton of left-right dunkers — especially Isaiah Rivera, Kilganon, CJ Champion, and Dan Gross. He watches for small details like penultimate length, spin mechanics, and ball control.
“Travis (Reynolds) was actually the first dunker I ever followed,” Josh said. “He’s the reason I made my dunk account.”
He’s also been working closely with Donovan, an elite right-left dunker known for his creativity and fluidity. Their recent session together left a big mark.
“That was the most fun I’ve ever had dunking,” Josh said. “Donovan kept saying I had ‘crazy style,’ and I’m like bro, what style? He’s literally the king of style!”
The Competitive Edge
Josh isn’t obsessed with contests — yet. For him, it’s more about maximizing his vertical and hitting personal milestones. But he’s open to testing himself soon.
“I’ll do the contest at Dunk Camp for sure,” he said. “That’ll probably be my first one. I just want to see where I stack up.”
When it comes to the “pro” label, he’s humble:
“I’ll call myself a pro when I beat another pro,” he said, echoing something Hunter mentioned during the episode.
Respecting the Craft
Josh is also a student of dunk history. He studies not just current guys, but legends like T-Dub, Reemix, and Jonathan Clark.
And like most of us, he grew up inspired by NBA athletes too — especially LeBron James and Russell Westbrook.
“LeBron was my guy growing up,” Josh said. “My dad actually worked as a team doctor for LeBron’s high school football team, so that connection made me a fan for life.”
Even though he admires NBA athleticism, he’s quick to point out the difference between NBA and pro dunking:
“They say MJ had a 48-inch vertical — no chance. If he did, his head would be way over the rim.”
Looking Forward
Between his strength, discipline, and mindset, Josh Ruble is built for the long game. He’s got the foundation, the bounce, and most importantly — the obsession.
He’s not trying skip steps. He’s focused on getting better every week, every session, and every jump.
“If I could change my name, it’d probably be Josh Touches Max (Instead of Josh Dunks),” he laughed. “Because I just want to see how high I can go.”
And after hearing his story — we believe him.
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