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I have to say if you spent a year on your squat and it didn't improve with the numbers you have...its not you. Its your programming. Either you aren't getting enough TUT/volume or aren't pushing yourself hard enough (that includes mental blocks). I know a close friend of mine who is highly unathletic and built all wrong for squatting (he's 6'3 and 165lbs of stick) and he still went from a half body weight squat to near 1.5x BW squat in about 8 months.

Congrats on your first 'real' 5k man!!! I remember mine (/slash first cross country meet in hs) and I had the same issues as you. Depending on how they funnel the start I always tried to start outside and up front so i wouldn't have the masses coming 'over' me in the chure.

Same thing with the soreness, I ran something close to a minute slower than I did in practice and was sore as fuck in comparison.  Coach said I probably was thrown off by the other runners and instead of running 'my' race I may have pushed to hard at the beginning and killed myself for the 2nd and 3rd miles. Sound similar?  GL.with the next one!

Thanks Vag! It felt real solid but I was definitely surprised by the video.

Weighed in at 182.7lbs today pre training. Deadlifted 385 for my top single with mild effort, I know I have more in me. 335 7 sets of 3 and a lot of SL assistance work; BSS, ham curls, glute kick machine etc. Also got some SVJs around 36" during warmups (jumping onto a 36" box, minimal to no knee bend).

I feel like I have more left in me to go at this BW of low 180s. Debating continuing the strength block until i get stuck then hitting the explosive block rather than switching in 2 weeks. :/ Hmmmm.

I incredibly excited for this summer if i can stay healthy/injury free!

Jordan has mentioned in the last year he has started weight training and it did help improve his vert, noticeably in the SVJ and 1 step categories. There is no secret to jumping...strength+speed+movement efficiency=flying. The only "black magic" is in balancing strength vs speed.

No, not at first. Making sure you're getting full range of motion and proper form on lifts is far more important in the beginning. The weight will come in time but realizing you haven't maximized your potential because your half squatting or pulling deadlifts with your back and having to stsrt over will just waste time.

Thanks Loopie! It was something new, wasn't quite sure how it would turn out but I like it.

Ive been training regularly except for last weekends trip to the beach with the girlfriend which caused us to skip Friday (my deadlift day, was going to go for 385 bah)(and yes, she lifts, its awesome) because we arrived so late Friday night. My current schedule looks like this:

Mon: squat
Tues: rec league
Wed: back/bi
Thur: rec league
Fri: deadlift
Sat: rest
Sun: chest/tri/plyos

Going to stick to this until league play is over in a few weeks then do a 2-3 week explosive block and see what happens.

Bodyweight is consistent at 182-184lbs now. I think I can drop 4-5lbs if i REALLY tighten up my diet so we shall see.

I got 365 on Monday and had a buddy video it for me. It felt 'easy' but I was surprised how quick it went up when i saw the vid.

<a href="http://www.youtube.com/watch?v=GUwjET4styg" target="_blank">http://www.youtube.com/watch?v=GUwjET4styg</a>

I've been playing ok in this league, teams loaded so I don't feel pressured to do much. Its nice. Had a few big blocks so far and one putback dunk but other than that Ive been shooting 3s and driving/dishing, we're winning so thats the important thing.

Eh, bored before bed so I'll upload a couple short clips from me messing around a few weeks ago. First vid is a warmup dunk, second is a ME jump post skill session (and me messing with the slomo feature lol).

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

<a href="http://www.youtube.com/watch?v=TfOGjDAcUN4" target="_blank">http://www.youtube.com/watch?v=TfOGjDAcUN4</a>

I believe there's a saying that goes something like this:

"most elite athletes are elite despite their training, not because of it"




That said...hidden in that interview is some solid advice.... GO FUCKIN JUMP DAMMIT.