Shocking 2021 Vert Shock Vertical Jump Training!!!
What Is Vert Shock Vertical Jump Training?
Vert Shock is an incredibly intense 8 week vertical jump training program created by a former College and Professional basketball player (Adam Folker) and an elite multi-winning Slam Dunk Champion (Justin “Jus Fly” Darlington).
The program mostly consists of plyometrics, which are jumping exercises that can be done on a gym mat or some grassy area. That is one of the main selling points of the program in that it doesn’t require access to a gym.
What Kind Of Results Can You Expect?
You can expect anywhere from a 9 to 15 inch increase in your vertical jump by the end of your extreme 8 week program. All results vary of course from person to person depending on genetics, age, effort and how closely you stick to the program. This is a an extremely intense program and is not for everybody.
Who Should Not Do This Program?
If you have a history of hip, knee or ankle injuries, are overweight/obese or don’t regularly exercise then this program is likely to do more harm than good. Some strength coaches believe you should be capable of back squatting 1.5 times your body-weight before undertaking any advanced plyometrics, and I agree. Of the 30-40 people I’ve interacted with who have done this program, almost HALF have injured themselves enough to either hamper them or require them to stop training altogether.
Although there is no definite age to do the program it is recommended that should be about 40 or younger. Women also do use this program if they are relatively fit also.
How Is The Program Structured?
Vert Shock’s Pre-Shock Phase is widely available online, and parts of it can be seen below. The full program consists of a PDF in this format, as well as video tutorials on the main site and some other additional tips. In this screenshot you can see 9 jumping exercises (Around the Square, Tuck Jumps, Horizontal Bounds.. etc.). The entire program is only 10 jumping exercises, so while it gives the impression this is just a sample but is a good representation of the full program
The missing exercise is Split Squat Jumps, which appear in the Day 1 session from week 2 onward. Other than that, there are only minor variations in reps and rest made for the six week “Shock Phase” and a larger change in rest periods during the “Post-Shock Phase”.