Adarq.org

 I would assume that the arm swing should be timed in a way that you are overloaded in your eccentric phase but lighter in your concentric phase.

In that case, I would agree with adarqui... early swing time:

arms swing down = more weight while planting
arms swing up = less weight while rising

If full is only breaking parallel, than that's 1/3 squat.
If full is atg, then that's 1/4 squat.

Decide on "full squat" first!

^^ 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.