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^^ That's the one in the vid.


Here's the original:

<a href="http://www.youtube.com/watch?v=XVpLoTx6GdY" target="_blank">http://www.youtube.com/watch?v=XVpLoTx6GdY</a>



And then my favorite version:

<a href="http://www.youtube.com/watch?v=dAtSzBjGfZg" target="_blank">http://www.youtube.com/watch?v=dAtSzBjGfZg</a>

also, notice the guy doing hammer curls on a bosu ball way in the background 

update the list 

In that case, you'll be needed more efficiency work to keep up like i thought. and the fact that you're a 2 foot jumper is perfect.

I would simply do starting strength's 3x5 program with some light plyos:

Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5

Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5

Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.

Example:
week 1
mon - A
wed - B
fri - A

week 2
mon - B
wed - A
fri - B


Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.

If your running vertical is 37" with only a ~1.5x bodyweight squat, that means you must have some insane plyometric ability, aside from the fact that your running is 7" higher than your standing. My best guess would be that you would benefit A LOT from increasing your squat while maintaining some movement efficiency. For comparison, I needed a ~2.0x bodyweight squat to jump 37" running.

Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?

360 x 5 = 405

dammit! 1RM calculators are surely underestimating my 1RM... I SUCK at repping out, that's probably why.
At 330 for 10x3 I maxed out 415...

How bout 365x5? I'm about to attempt it in a few hours. I think I'll get it on camera.

it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.

dno just my 2cents.

pc

I crumble in the face of high-rep work