ok well here is my story i am 17 yrs old 6'5" 175lbs
max squat is 240-250
i have never done any hardcore plyos or vertical program
i have tore my acl in my knee but that was back when i was about 10 so it is healed and just as strong as b4
Standing vert = 24 inches
Running vert = 24 inches also
From the description of VJB i am a strength jumper and need plyos.

So would i get best gains if i do Air Alert 4 for the first 7 weeks and than after that start VJB?

I only need about 2-3 inches to dunk and want to gain them fast