I know i don’t post here alot but i have been reading constantly, first off, some people might think im an maniac because my gene sucks as hell, i had a 13" vertical, speed? wow, i was 250 pounds with more fat than muscles on my body. Then after a long story which would be too long to tell here, now i’m 185, 11% bf, and 29" vert, had several injurys over the past a year and half. My goal is to reach a 37-40" vertical and get my 40 down to 4.5-4.7 range.
However, i was injured again 2 months ago, left LCL, now i can finally lift heavy weights but whever i sprint hard, my knee hurts, and i really wanna keep on improving my explosiveness, now i just have got my strength back, should I just do 2 strenght legs work a week with no sprint until my knee is fully recovered which i have this feeling that it will enver be back, or any good suggestions, thanks