Vert Shock Review

In this Vert Shock review, you’re going to get a behind the scenes look inside the entire program.

Vert Shock is an online program created by professional basketball player Adam Folker.

It’s designed to help you increase your vertical jump and have more explosiveness so you can have an unfair advantage on the court.

Vert Shock follows the sample principles followed by the pros and forces your nervous system to recruit high threshold muscle fibers.

These muscle fibers are responsible for maximal force output.

In the basketball and volleyball world, the stronger these muscle fibers are, the higher your vertical jump.

Review of Vert Shock Phases

The Vert Shock program consists of 3 training phases: The Pre-Shock Phase, the Shock Phase, and the Post-Shock Phase.

You then have the option to maintain your vert gains following a Maintenance phase.

Vert Shock Dynamic Warm Up

Before each workout, it’s highly recommended that you do a dynamic warmup to get blood flowing to muscles and joints you’ll be using.

Here’s a sample of the exercises within the dynamic warmup

Phase 1: Pre-Shock Phase

The Pre-Shock Phase lasts a week and it’ll give you a light glimpse at what’s to come inside the rest of the program.

In this phase you’ll be introducing your body to the unique movement patterns and exercises of the program.

You’ll be doing explosive exercises such as Around the Square, seated box jumps (seen below), uphill squat jumps, and many others that will shock your nervous system.

After this phase you’ll definitely feel sore in your hips and hamstrings.

It’s an intense week of workouts which starts off with a dynamic warm up, the workout, and a cool down session.

And I don’t want that to sound intimidating at all…

Here’s a sample of the 1st week of exercises

It’s not hard on your joints… it’s no more demanding than playing in a pick up basketball game or anything else you’ve probably tried.

In fact, it’s probably a lot easier.

Everything introduced here is centered around unique jumping exercises combined with precise sets and reps.

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Phase 2: Shock Phase

The Shock Phase is the bulk of this vertical jumping training program and it’s designed to really push your limits.

Here you’ll ‘shock’ your body into jumping higher than you ever thought possible.

It is 6 weeks long and by far the most challenging phase because it’s where you’ll be doing most of the exercises.

By this phase you’ll be familiar with most of the exercises and movements done in the previous phase.

You’ll be doing exercises such as uphill sprints, 180 squat jumps, and horizontal bounds (seen below) just to name a few.

You will train on average just 3 days per week…

For about 40 minutes per session.

Here’s a sample of the exercises done in Week 2.

Each of your movements will carefully target those neglected elastic fibers.

It’s very important that you follow the prescribed rest periods.

Reducing your rest periods below what is outlined in the workout sheets is not going to help you.

Here are 3 sample exercises from Week 3.

The whole point of this program is not to improving your cardiovascular health.

You are doing it for explosion, and explosive movements require rest in between.

After these 6 weeks you will be leaping higher than all your friends.

Here’s a sneak peek into the exercises for Week 4.

Phase 3: Post-Shock Phase

By the time you reach this phase, you’ve already completed 7 weeks of Vert Shock!

You’ll be feeling a bit stiff and sore and that’s normal.

You’ve been forcing your joints, tendons, and central nervous system to adapt and increase their force output.

Good news is that in this phase you’ll back off the intensity this week and allow your body to recover.

This is the most exciting time of the program…

You will feel much lighter and have more spring on your feet…

You’ll be doing exercises like Single Leg Box Jumps with ease (seen below).

You’ve strengthened elastic fibers for 7 weeks and it will make it feel like a huge weight has been lifted off your shoulders.

As with the 2 previous phases, you should be doing the Dynamic Warm up and Cool Down after each workout to reduce your soreness and stiffness.

Also make sure you’re drinking lots of water.

Vert Shock Cool Down

After each workout it’s recommended that you cool down by doing static stretches.

This will help to prevent muscle soreness and joint stiffness.

Here’s a sample of the cool down inside the program.

Vert Shock Maintenance

The maintenance program consists of one workout a week.

The main objective of this is to maintain the gains in your vertical jump made throughout the Vert Shock workouts.

If you combine these maintenance workouts with regular activity like basketball practice or pick up games you should be fine.

Want to Increase Your Vert More?

Once you’re done with the 8 week program, you can go definitely go through the program again.

The more intense you make your workouts, the more you’ll get out of them.

However, it is recommended that you take 2 to 3 weeks off once you finish Vert Shock before going at it again.

This should give your body and central nervous system enough time to recover so that you get the most out of your workouts and you don’t increase your chance of injury.

The Vert Shock Tracker

The vert tracker is a print out and hang somewhere where you’ll be able to see it daily.

It looks something like the picture below.

It’ll serve as a reminder of your goals and progress as you go move through the Vert Shock program.

You’ll be testing your vertical jump multiple times throughout the 8 week program.

What you can measure you can improve so this is very important to track.

Complex Training Techniques

Included with the Vert Shock program is an extremely advanced follow-up program.

This program consists of complex training techniques that have two leg dominant sessions per week, one based on deadlifts, the other based on squats.

Or one based on quadriceps dominance and the other posterior chain dominance.

This is done by doing a maximal lift such as a deadlift, shortly followed by an exercise such as a sprint or jumps.

The goal is to increase the prime movers, and stabilizers, of hip extension, knee extension, and ankle plantar flexion.

These Vert Shock Complexes are used as a way to force your central nervous system to use fast twitch muscle fibers.

Bonuses

The Vert Shock program comes with some FREE bonuses as well.

You get the following freebies:

• 4 Vertical Jump Killers
• 5 Dirty Secrets to Jumping Higher
• Jumpers Diet Checklist
• Instant Jump Hacks eBook
• Olympic High Jump Hacks Revealed
• And a few more extras…

Vert Shock Review Conclusion

Overall, the Vert Shock jump training program is an intense program that works as long as you do the work.

Over the course of 8 weeks, it’ll make you stronger and build explosiveness in the right places to increase your vert beyond what you think is possible.

Just stick to the prescribed exercises throughout the three phases and your hops will improve dramatically.

I believe I’ve covered just about everything in this Vert Shock review but just in case you need more info, click the link below for their official site.

Shredded Dad

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