Age: 21
Height: 5’11 and ¾’s
Reach: 7’8
Current Standing Vert: 28 – 30inches (touch 10-10’2)
Current Running Vert: 34 inches (touch 10’5)
Goal Standing Vert: 33 – 36 inches (touch 10’3-5)
Goal Running Vert: 37 inches by 3/29/08 and 40 and up by 4/29/08
Weight: 182lbs (my goal is to be 165 – 170)
Bench: 210lbs (goal is to bench 225)
Squat: 315lbs (goal is to squat around 365)
Sumo Deadlift: 315lbs (goal is to deadlift around 365)

I don’t have very long arms as you can tell my standing reach and I can’t palm a basketball to save my life hahaha…This is how my training schedule looks like.
Sunday: Running 30mins
Monday: Running 30mins
Tuesday: Workout legs and shoulders
Legs: Squats 135lbs 2x10; 225 2x7; 275 1x3; 315 1x2
Lunges mixed with side split squats (I use dumbbells) 25lbs. 3x5; 30lbs 2x3
One leg dumbbell squat: 30lbs 2x10; 50lbs 3x6 (I’m still testing my 1RM with this)
Step Ups: 50lbs 2x10; 65lbs 2x5
I’m not going to post up any of my upper body exercises because I am trying to put more emphasis on my legs.
Wednesday: Running 30 mins
Thursday: Running
Friday: Light Run and Plyometrics
Squat Hops: 3x10
Single Leg ankle hops: 3x15
Suicides: 3 – 5
Saturday: Rest
Whew that was long, but now I have some questions. The approach I am taking to increasing my vertical is by losing body fat and maintaining strength. That way I don’t need to expend as much force as I normally would if I was heavier. Now don’t get me wrong I’m not overweight or anything, but I could trim this small tire off of my stomach. However I am concerned with the approach I am taking to increase my vertical. I have read on numerous sites that doing too much cardio will turn my fast twitch fibers into slow twitch fibers, hence lowering my vertical. But cardio is the best way to go when losing body fat right? Should I substitute some of my cardio days into high interval training sessions? Should I do more ploymetrics or should I work out my legs more? I also stretch everyday and eat very healthy. My diet consists of egg whites, milk and green tea in the morning, a sandwich and fruit for lunch, salad with tuna for a snack, and chicken to end the day. I am perplexed as to how I should go about gaining vert. Should I try to build more strength and then lose my weight? I would appreciate any opinions on how to rework my training regime and any other ways to increase my vert. I don’t have jump soles, are they really that good? I have heard that your calves only account for like 5-10% when it comes to jumping. Thanks for all of the help! I’ll keep you guys updated on my gains/losses.