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Go out into an open field and run barefoot strides (short, almost-sprints) a couple times after a short run. Human bio-mechanics were meant for barefoot running- this is a good way to sort of 'teach'...

I am about your size (6'4, 190) and have been doing mostly just core, squats, kettle-bell wings, and deads. I saw huge improvement only a couple weeks after adding these in, but don't forgot to...

Haha yeah, I appreciate the kind feedback. I just used him as an example because his name is typically brought up when people discuss dunking and such. He's a pretty big guy (255lb) so aside from his...

A couple things that Blake Griffin attributes to his vertical:

1) Search youtube for 'Blake Griffin cover shoot.' He shares a few exercises there.

2) I have also heard he has been practicing...

Sounds like your 'friend' isn't much of a friend. Incorporate some dead-lifts and plyos, and do high weight/ low reps. I saw my biggest gains when I started dead-lifting.

And if you really lost...

Why do 3 sets instead of 5? 5 reps is solid, but shouldn't you get at least 20 or so total reps.. I'm just curious..

Research depth jumps and other box exercises as well. Be sure to take ample...

He said he could easily bring that time down, so I'm assuming that sub-5 was from hardly any training whatsoever.

And for reference, Andrew Wheating ran 4:20 for the mile after years of soccer and...

Scholarship depends on the event you are training for, times you have run, and level of training/experience you have. It also depends a LOT on where you want to go to school and the talent that is...

Try middle-distance running. I ran track D1 for 2 years and our 800m - milers had about the same bench/squat as you. I'm also assuming that your mile time is off of little training? My buddy ran a 5...

I started the VJB around this time last year and I have seen about a 10” gain, at least. I am about 6’3, 190lb. I ran cross country for all my life and quit after running for 2 years in college...