How I Added Inches to My Vertical Jump With Vert Shock: An Honest Review

Every basketball player dreams of being able to dunk, and I'm no exception. However, being a 6ft white guy with average athleticism, I never thought it would be possible for me. But then I came across Vert Shock, a program that claimed to be able to add significant inches to your vertical jump in just eight weeks. Skeptical, but willing to try, I decided to give it a shot. In this article, I'll share my honest review of the program and the results I achieved.

What is Vert Shock?

Vert Shock is an eight-week vertical jump training program created by professional player Adam Folker and top dunker Justin "Jus Fly" Darlington. The program focuses on high-intensity advanced plyometrics, aimed at shocking the body into adaptation and producing maximum gains in the shortest amount of time. It is a bodyweight program that does not require a weight room to complete, making it accessible to everyone.

What are the Phases of Vert Shock?

The program is broken down into three phases: Pre-Shock, Shock, and Post-Shock, each lasting one week, seven weeks, and one week, respectively. The whole first week of the program is the Pre-Shock phase, which is a highly intense period of jumping aimed at preparing the body for the more intense workouts that follow. The Shock phase makes up the bulk of the Vert Shock program, where you can expect to be jumping about four days a week while mixing in some core sessions throughout this phase. The final week of the program mirrors the first week and is another six days of jumping. After completing the program, there's a maintenance routine that you can do, which is a simple workout no different from the main program, designed to help you maintain your hard-earned gains.

My Experience with Vert Shock

Now, let's get to the good stuff. I followed the Vert Shock program for eight weeks, and here are the results I achieved:

Week 1:

During the Pre-Shock phase, I found the workouts to be intense but manageable. I felt a little soreness after the first few workouts, but it wasn't anything too painful. By the end of the week, I felt like I had gotten into the groove of the program, and I was excited to see what the next seven weeks had in store.

Weeks 2-7:

The Shock phase of the program was where the real work began. I was jumping about four days a week, mixing in some core sessions, and doing some stretching and foam rolling to help with recovery. The workouts were intense, but they were efficient, so they were relatively painless to get through. I felt a significant improvement in my vertical jump, and I could already feel myself getting closer to being able to dunk.

In addition to the benefits mentioned above, one of the most significant advantages of Vert Shock is its emphasis on specificity. Unlike many other workout programs, which take a more generalized approach to training, Vert Shock is specifically tailored to improving your vertical jump.

The program focuses on increasing the explosive power and speed of your muscles, both of which are critical for jumping higher. It also includes exercises that improve your balance, coordination, and flexibility, which are essential for mastering the technical aspects of jumping.

One of the things I appreciated about Vert Shock is that it doesn't rely on gimmicky or overly complicated exercises. Instead, it emphasizes basic, fundamental movements that are proven to be effective.

The program is also incredibly flexible, making it suitable for athletes of all levels. Whether you're a beginner or a seasoned pro, you can customize the program to suit your needs and goals.

Of course, no program is perfect, and Vert Shock is no exception. One potential downside of the program is that it can be quite intense. The workouts are short but challenging, and you'll need to be prepared to put in the effort if you want to see results.

Additionally, the lack of educational material in the program could be a drawback for some people. While the exercise videos are excellent, they don't provide a lot of background information on why the exercises are effective or how they work.

Overall, though, I think Vert Shock is an excellent program for anyone looking to improve their vertical jump. It's affordable, effective, and easy to use, making it a great choice for athletes of all levels. Whether you're a basketball player, a volleyball player, or just someone who wants to be able to dunk, Vert Shock can help you achieve your goals.

Pros and Cons of Vert Shock

After eight weeks of following the Vert Shock program, here are the pros and cons that I experienced.


Great Exercise Demonstrations: The Vert Shock exercise demonstrations are well done, and Adam provides useful cues and tips for each exercise. He also provides alternative exercises if you're unable to perform a certain movement.

Affordable: At just $67, Vert Shock is cheaper than many of the more modern vertical jump programs.

Dead Simple: It's incredibly easy to get started with Vert Shock. You don't need any equipment, and the workouts are short and punchy.


Limited Educational Material: There is very little educational material in the program. You're only supplied with the exercise videos and workout program.

Non-Clickable Exercise Links: Unfortunately, the exercises aren't clickable links, so you have to manually navigate to the exercise library to see the video demonstrations if you're unsure of how to do a movement.

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