Adarq.org

Hello all! I am an asian from Hong Kong. My goal is to achieve at least 45" running vertical jump.My max reach is 86". This is a 10' rim. I know because I have measured it with a measuring tape.

http://www.youtube.com/watch?v=2VVPatSh_Ps

I am training 4 times a week right now aimming to get a 45" running vertical jump within 1 year.

My vertical jump program is very simple and straight forward. I work on limit strength, explosive strength and reactive strenght for both upper and lower body. 5/3/1 is my current program for adding raw strength and I add exercises like box squat, reactive squat, depth jump, shock jump, squat jump, etc as my asistance work.

Age - 25 in 2 months
Height - 170cm with shoes
Weight - 163lbs
Max reach - 86"
RVJ - 38" on a good day, vary from 34"-38"
Max squat - 315lbs (weak)
Max deadlift - 270lbs (very weak)
Max bench - 170lbs (I don't want to mention it.)

Please give me some advices and motivation. Thank you all!

good jump.
near 2x bodyweight squat is not weak.. thats great man. coming from an asian myself. 

good jump.
near 2x bodyweight squat is not weak.. thats great man. coming from an asian myself. 

Thx! My aim is to squat 405lbs within 1 year and hopefully I will be able to dunk.

Pretty good run-up as expected, although you could probably compress more in the jump. That will come with increased strength though.

Thank you for the advice. But would you mind to elaborate on how to compress? Many thx!

I am serious about vertical jump.

Nice jump you should start a journal be good to see you progress.

Where about in HK is that court?

I may start a jornal here.

This court is at mid level, central