please help!

[bmon]

my vertical is a 30 standing and i know i lack strength cause plyos never worked for me. i was wondering what exercises should i do and what rep scheme should i use my goal is a 36 standing and 40 running. maybe you could help me out with a program coolcolj?
my body type is alot like yours i have very muscular legs im about 170 , i think and im 5'9

thanks for your help in advanced

 

[thriller]

basic exercises you should do is squats (front, back), deadlifts, lungs, and many others. make sure all your movements are compond movements.

kill your abs and calves.
on all your lifts the concentrice phase should be as fast as possible and the eccentric phase should be about 4 seconds.

hit your shoulders and traps too. ummmmm
talk to coolcolj he knows what hes talking about. hes helped me alot.