I used to do strictly upper body hypertrophy and play soccer two times a week and thought I had strong legs. then I had a nasty knee injury and after healing it I started a real workout program with conditioning and strenght workouts. every four weeks I change patterns and it worked out great, I'm lean, V-shaped and feel my legs stronger than ever. now I got to the explosiveness workout and it's the first set I'm doubting. I do 5 sets of 5 reps of jumping squats, every set followed by 8-10 vertical jumps (as hard as I can) then the same pattern for deadlifts followed by 8-10 front jumps then the same pattern for powercleans. is this set up to sherdog's standards and what are the benefits of this workout?