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In 8 weeks of Vertical jump training, I increased my vertical jump by 8 inches in 8 weeks using the Vert Shock Vertical Jump Training. I am 30 years old and 6ft tall and can now dunk easily jumping off two feet and using both hands.
As a basketball player, I never got anywhere near professional level, but I always loved playing in different local leagues.
During my time at school and university, I was quite athletic. I wasn’t a high flyer, dunking over people in traffic, but I could grab the rim pretty easily and was a monster on the offensive boards.
About two years ago I did four weeks of the Jump Manual program with a friend. After that, I could flip in one or two dunks on a very good day. (Check out my detailed comparison of Vert Shock vs Jump Manual if you want to know more.)
If you have ever dunked a basketball, maybe even on a smaller basket, you know how great it feels. Since I was a kid, I have dreamed of being a high riser like Vince Carter or Lebron James. I wanted to rattle the rim consistently and with authority!
Unfortunately, once I got my first real job I did not have the discipline to hit the gym as often and I spent WAY too many evenings on the couch, eating potato chips and binging on Netflix.
My athleticism suffered. I got slower and less explosive every year. I was hobbling around like Tim Duncan—if Tim Duncan had zero knees instead of one. After last basketball season ended I was so annoyed by my lack of hops, I vowed to change!
I set one goal: To be able to dunk before I turn 30!
Sure, I wanted to improve my overall athleticism - to regain my first step. But, I really wanted to hammer the ball through the net (and maybe hang on the rim for a while).
About the Vert Shock Program
In order to reach my goal, I had to find a good training program. So, one boring day at work I browsed the Internet searching for the perfect workout program. That's when I stumbled on Vert Shock.
The program promises an increase of 9-15 inches on your vertical jump in only 8 weeks. And to be honest, that sounded a lot like "Lose 20 pounds in 5 days" or “Make millions with no risk,” You see that stuff every day on the internet...
The Vert Shock program was created by Adam Folker, a former college basketball player and now a professional basketball player, in cooperation with Justin “Just Fly” Darlington, perhaps the best dunker in the world. If you haven't watched have his mixtapes, make sure to find him. He's incredible!
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The Structure of Vert Shock
The 8 week training program is divided into three parts:
1. Pre-Shock Phase
The Pre-Shock phase is the first week of the program. This week is going to "shock your body" and prepare you for the following weeks of the program. You will be working 6 out of 7 days. You rest on Day 4.
2. Shock Phase
Weeks 2 - 7 make the Shock Phase, the meat of the program featuring 4-6 workouts a week. These workouts range from strength exercises for your legs and core to jumping-specific movements to intense plyometric exercises.
3. Post Shock Phase
Week 8 is called the Post Shock Phase. It is a week of six very intense training sessions with only one day of rest. After seven weeks of training, you should be feeling a little stiff, so the warm-ups are very important.
The Vert Shock Exercises
Adam explains everything in high-resolution videos. Warm-up, cool-down, every exercise - everything you need to know.
The exercises do not require any heavy weight lifting, which is great for people without access to a weight room. Strength exercises are all performed with bodyweight or a basketball. The training program itself is available as a PDF and can be downloaded and printed or saved on any PC, mobile phone or tablet.
Overall, I recommend this program to every basketball player who is determined to increase his/her vertical jump. Not only will you jump higher, but you will also gain a lot of quickness and overall athleticism. Other parts of your game will also improve - rebounding, defense and penetration.
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