Thought i'd post my workout, ya im doing AA figure you'll hate me for it.
AA IV: mon/wed/fri even weeks. tue/wed/thur odd weeks
Mon: lower body lifting.
Tue: upper body lifting.
Wed: 2 miles jogging w/basketball/ten 50 yard sprints.
Thur: upper body lifting.
Fri: lower body lifting.
Sat: off
Sun: 2 miles jogging w/ basketball

I started with a 29" vertical and i'm in week 5 of this training. After week three tested my vert now at 31". As well im shooting 200 shots a day at work, doing the skip to mah lou dribble program as many days a week that i can. If you got any advice i'll take it.