I am 23 and about 220lbs. 6' 1" tall My bodyfat% 16%.

Should i be focusing on trying to get my body fat % down or just gaining muscle?

Overtime will it eventually lower if i stick with this routine?

I am not sure how you all measure your vertical. But with like a two step jumpstop and hop i can hang on the rim with two hands but do not have enough of a vertical to dunk.

Standing reach is 7' 9" and i can get to around 10' 3"

So that vertical is around 26 or 27 inches.

What vertical do i need to be able to dunk?

I tried jumpsoles before with marginal results and believe that the exercises done without the jumpsoles would be more beneficial. Anybody else believe that to be true?

I am on a good diet and eat small meals 5 or 6 times a day usually consisting of protein, complex carbs and healthy fats. I also take muscle milk after working out along with glutamine. Before bed i take a zma compound.



My workout consists of
WEIGHTLIFTING
Mondays and Thursdays
Increase starting weights in each exercise by 5 to 10 pounds per week

Squats:
•15 reps at whatever weight you can squat 15 times.
•12 reps with 30 pounds more weight
•8 reps with an additional 30 pounds
•6 reps with 20 more pounds
•6 reps with 10 more pounds
•4 reps with 10 more pounds (you should be lifting 100 more pounds than you did on your first set)

Step-ups with barbell on shoulders (Step-up onto a bench or platform that's at least 18 inches high)
•10 reps with a light weight
•10 reps with 10 more pounds on the barbell
•10 reps with 10 more pounds on the barbell (there should be 20 more pounds on the barbell for this set than used for the first set)

Bulgarian squats (lunges where you step your front leg up onto a 12-inch platform)
•3 sets of 8 reps with a moderately heavy (for you) dumbbell in each hand

Stiff-leg deadlift with barbell
•4 sets of 8 reps. Start with a light barbell and add 10 pounds to the barbell with each set.

Hamstring curls
•15 reps at a moderately heavy weight
•12 reps with an additional 10 pounds
•10 reps with an additional 10 pounds
•8 reps with 10 less pounds than the last set

Vertical jump squats holding dumbbells.
•From a squat position jump straight up and as you land return to a squat position.
•4 sets of 8 reps with light dumbbells in each hand.

One-legged Calf raises
•4 sets of 10, starting with your body weight and add 10 lbs per set. Use a dumbbell, so that by the fourth set you're holding a 30-pound dumbbell.



PLYOMETRICS
Tuesdays and Friday

Squats
•1 set of 30 reps
•1 set of 25 reps
•1 set of 20 reps

Step-ups (onto bench, or 12" platform)
•2 sets of 15 reps
•1 set of 10 reps

Lunges
•2 sets of 15 reps
•1 set of 10 reps

Skipping
•3 sets at 50 yards

Two-legged hops (frog-style)
•3 sets at 40 yards

Double one-leg hops (left, left, right, right)
•3 sets at 40 yards

Vertical jumps
•2 sets of 15 jumps
•1 set of 10 jumps

Knee-tuck jumps
•1 set of 10 reps
•1 set of 15 reps

One-legged 12-inch bench hop-ups
•3 sets of 10

Depth jumps (jumping down from 12-inch bench)
•First 2 weeks, jump and land only after 2 weeks, 3 sets of 10, exploding straight upward upon landing




I modified this from an article i read in outside magazine. I also have been doing upperbody for a while and have neglected my legs for quite some time.

Is i alright to do weightlifting one day and then plyo the next like in this workout schedule?

I also have the vertical jump bible which i have partially read and plan to read more. It has some good points.

Please give me some advice and let me know if i am going about this right.

Thanks in advance