So AC, what are your sprint times?
7.07 60 with ROUGH ROUGH technique. but its getting there. my first year running ever (as a college junior) i was a 7.54-7.50 was my range. since i have graduated i have made the most improvements, but i only had a snow covered track to train on all winter. i made the best of it but i have a lot of improvments to make still yet.
i appreciate the compiments.
AC, i strongly suggest you to tryout for bobsled USA…you seem to have the right combination of power speed (sure will get better) and strength.YOu could travel the world with the most exciting sport of all, maximizing your gifts.
what is your standing reach?
Also --.how do you fit the 4 wt days with sprints?lfr before or after?
Bad technique…is a bad word…I mean, tech is bad beacuse you lack something in flexybility, reactivity etc…for top speed, try flying sprints, maybe in a period in which you drastically cut weight volumes…a fresh CNS and rested muscles will give you a better chanche to run fast…top speed is an ability, you need to learn it…
Do you guys think that an “invisible chairs” increased time will help with your vertical.
Eg. Now 5 mins, 3 months later, 10-15mins.
I suck at them, probably because of the constant burning sensation.
Also whats your time in the invisible chair and did it increase your squat?
2 mins is all I did 
.
What are “Invisible Chairs”? Are they otherwise known as “wall-sits” where you put ur butt/back against a wall and squat down and hold that isometrically for time?
Yea, My best Invisible chair was 5min. Those do give you a burning sensation. I used to do those in my workouts, but I burned myself out too much when I did those.
thanks for the advice as its much appreciated. my poor technique, which i think is a great word since it pretty much sums up the points that you said, lack of flexibility and, reactivity, etc, which is why i have bad technique. my question is, what type of drills should i be doing to help both my starting technique as well as top speed. of course i have been training my top speed with flying sprints and work incredibly hard to improve them. they have come a long way but have a long way to go. dropping the volume on lifting as i have done when peaking, i dont feel would help me run with any better technique, just faster with the same technique. my flex is descent but of course could be better as i work on that as well. my tech is good when running at slower speeds which it wasnt before, but my starting technique is even worse, though i am a better starter than finisher relative to others. for some reason i cant help but reach when i run, and i dont know how to cure this problem. i have cut down on it, but its still there both starting and finishing. i train by myself so its hard to get feedback. any advice would be greatly appreciated.
Maybe for curing the reach try sprinting with relay sticks in each hand.
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I just found out that box squats are to be done touching and not siting on the box, I set when I do it, is this correct? Or can you do either way.
without a doubt sitting. it breaks up the eccentric concentric chain. you sit down and back, while still staying tight, and then drive up with your head into the bar, up and back. then drive with your hips. otherwise you are basically bouncing off the box.
Great , oh the ooohh so good feeling of box squats with big weightss. 
Now just time to do um faster now.
you have the best resources here…
i suggest you to periodize your training…such as…first concentrat on acceleration, then top speed.
for acceleration mechanics sled runs and hills can be really helful in achieving triple extension, leaning forward and so on.
I suggest you to buy gpp dvd…
Travis Mash, a strong ass mofo from the elitefts.com Q/A said in their most recent audio interview that he has a 35" vert. In a training log he said he touched a 10 foot ceiling from a standing jump and he stands 5’7 in heels.
Travis also had a 950 squat, 700bench, and 804 DL @242 in SINGLE ply gear in a USPF meet last year.
950 SQ @ 242 w/ a 35" vertical jump. Is this all coincidence?..I think not…
All this on basically the regular WSB template. No plyos, no ballistic training. Most explosive thing done is DE squats, which don’t even have triple extension. Though, Travis does have extensive olympic lifting background so keep this in mind.
This is simply just another piece of data for people’s use to factor in their own training decisions.
Sure, if I could squat 950 then my vertical would be good. But I can squat half that and still have a 35" vertical.
If strength were the main factor, he should have a 60" vertical. That being said, I agree about his statement that increased strength at a constant bodyweight should result in some vertical improvement (but maybe not much).
Height?
5’8.5"
Weight?
235
Veritcal?
Dunno
And squat?
325 on parellel box, 250 ATG
i think a few of you guys are confusing an excercise such as the squat as a indicator instead of a tool. CNS “condtioning” is the goal of training. to condition your CNS to perfrom a certain goal profeciently (if it is to sprint or jump high) the reason the squat is helpful is that the rate coding and motor unit recruitment experienced during the squat is a desierable trait in the desired muscle groups or movement. during a maximum effort squat the rate coding and motor unit recruitment are what allow a person to lift such a heavy weight. through continued use of methods which elicit these traits your body inturn learns to recruit its mucsles many motor units and conduct action potentials at a high frequency thereby increasing voluntary muscle tension. there are many ways to accomplish this traits in the body . the squat like anyother excercise is just a tool to condtion the CNS.
Height: 6’2.5"
Weight: 207
Vertical: 38"
Squat: 350
I don’t have a great squat for my size, however I’m luckily blessed in the vertical department.
weight 160
box squat to parallel - 425
deadlift 450
bench 300
incline bench 225 x 6
clean - 250
vertical - 40"