VertShock is a revolutionary training program that improves vertical jump by combining plyometrics and weight lifting. It has been designed to improve explosiveness, strength, and speed in athletes of all levels and ages. The VertShock training program was developed as an alternative to jumping exercises because it provides quicker results with less risk of injury.
Regardless of what sport you do – be it basketball, football, soccer, or volleyball – you need to be fast, strong, and have a high jump. These are qualities which can make or break you as an athlete. The program Vert Shock by professional athletes Adam Folker and Justin “Jus Fly” Darlington, you are told exactly how to train your muscles to maximize your performance as an athlete.
Jumping Higher – What Does it Take?
The shortest time it takes for an elite one-foot jumper to land from a jump is as short as 0.12 seconds, which leaves the athlete with very little time at all to plant their foot and balance themselves after jumping in order not faceplant on the ground! In this small moment of less than half a second, they have to swing their arms back down so that they can bend both knees while also extending his hips, knees or ankles back before landing; every single muscle does its part within just milliseconds!
The body of the athlete also has to be in a certain position so that his center of gravity is over both feet, which not only supports him but helps with balance. The knees and hips should extend back while he bends at the waist for optimal jumping height. Although there are many factors which contribute to an individual's vertical leap – genetics being a big one - some training programs have been proven to increase athletes' leaping ability by as much as six inches!
Here’s the gist of it:
Your ability to jump high is impacted by your body's center of gravity and the muscles you use while jumping.
The more you can extend your hip, leg and knee in a straight line over the force of gravity as they move downward into contact with ground will allow for upward propulsion. This is called optimum extension or swing phase angle. The maximum amount that an individual athlete can jump at one time depends on their ability to overcome this gravitational pull by pushing down against both feet (compression).
6 Ways To Increase Your Vertical
- Jump. Combination jumps like Squat jumps, depth jump, tuck jump and standup lunges
- Hip extension exercises like deadlifts and squats are great for developing a vertical jump. These lifts have been shown to increase athletes' leaping ability by as much as six inches!
- Doing plyometrics, explosive movements such as jumping up into the air or bounding down flights of stairs will also help you get higher off the ground. Plyometric exercises such as box jumps are one of the best ways to train your body's fast twitch muscle fibers that generate quick reactive movements like jumping over obstacles.
- One study showed that training with weights on your toes may actually improve your vertical leap more than lifting with flat feet does because it increases stress on the muscles in your hips, hamstrings and quads during movement; plus, carrying weight on one leg seems to be an effective way to train balance while working out.
- To perfect technique, some experts recommend doing power jumps where you stretch your arms out and jump as high as you can, landing on both feet.
- Other options include using a medicine ball or even just throwing the ball up in the air for yourself to catch it; all of these actions will help build explosive power needed for leaping higher.
All the below exercises, individually or as part of compound workout are known to help increase your current vertical leap
- tuck jumps
- squat jumps
- Depth jumps
- Broad Jumps
- jump rope
- Dynamic stretching either through pilates or yoga
- Exercises targeting upper body and deltoid muscle groups
- Vertical jumping doing medicine ball throws
- Strength exercises that target glutes and core
- Calf raises- both weighted and without
- Arm swings - with and without weights
- Deep squat
- Bulgarian split squats
- Different variations of ab crunches targeting weak core and muscle tissue around it
- Skipping rope
What Is Vert Shock?
Vert Shock is a 3-part program designed to help you improve your vertical jump. Unlike pretty much every other jump training program out there, vertical jump does not rely on strength training alone. Instead, it uses methods which “shock” your muscle system, allowing you to jump higher than you thought was possible.
The entire program lasts 8 weeks. By the end of the first week, you will already be able to jump 3-5 inches higher. By the end of the second phase, you will have added 9-15 inches to your vertical jump (depending on what your initial abilities were). The final phase is about solidifying these results so you can jump high whenever and wherever you need to.
How Does Vert Shock Work?
If you are reading this Vert Shock review, then you have probably already spent countless hours on strength training in order to improve your jump. Even with all that effort, you probably didn’t see gains of more than a few inches – and you certainly didn’t see them overnight! So, you might be skeptical of a program which promises to improve your jump shot by 3-5 inches in the first week and give you up to 15 inch gains on your vertical jump by the end of the 8-week program. The reason that Vert Shock can get results when other methods couldn’t is because it trains your fast twitch muscle fibers and also teaches you how to utilize these fibers in your body when you need them – like right before jumping for a dunk shot.
There are three phases of Vert Shock:
Pre Shock Phase
This initial phase lasts 7 days. It is designed to prepare your body for the exercises in the second phase and to help you identify your muscle fiber usage. After just this Pre Shock Phase, you will be able to improve your vertical jump by 3 to 5 inches.
This is the most intense part of the Vert Shock program. It lasts 6 weeks and requires a commitment to training. You are expected to do a combination of plyometric and strength-training exercises 4 times per week (less than 1 hour per session is required). You will learn how to utilize your nervous system so you get explosive energy from your fast-twitch muscle fibers without exhausting your energy reserves.
This final phase of Vert Shock is all about teaching your muscles to act upon command, so they give you explosive performance without you having to think about it. This part is very important because it isn’t enough to have a high vertical jump – you’ve also got to be able to deliver the high jump consistently.
The Science Behind Vert Shock
The Vert Shock program is based on the science of slow-twitch and fast-twitch muscle fibers. When we talk about athletic performance, we usually just talk about muscles in general. Muscles are made up of bundles of individual fibers. When these bundles contract, we get movement. There are two main types of fibers which make up muscles, each of which controls our movement in a different way:
- Slow-Twitch Muscle Fibers: These are smaller fibers which are designed for endurance-based movements such as running. They are very efficient fibers as they don’t require much fuel to produce movement and can keep going for long periods of time before feeling fatigued. Athletes like long-distance runners primarily use their slow-twitch muscle fibers.
- Fast-Twitch Muscle Fibers: Compared to slow-twitch muscle fibers, fast-twitch muscle fibers are much larger. They are designed for movements in which strength and power are needed. Fast-twitch muscle fibers produce the same amount of force as slow-twitch fibers. However, because they are fired more rapidly, they can produce very explosive results – like allowing you to jump 40+ inches vertically in the air! Fast-twitch muscle fibers are not efficient and require a lot of energy, thus they get fatigued easily.
When we move, our bodies determine which muscle fibers to use based on the type of force upon them. If your movement requires a lot of force, then it will use more fast-twitch muscle fibers.
Remember how I said that fast-twitch muscle fibers are not efficient? Because they take up so much energy, your body is pretty stingy about using them. Vert Shock is all about teaching your body to use more fast-twitch muscle fibers during a jump so you get explosive results.Adam Folker with Kobe Bryant
How Do You Train Fast-Twitch Muscle Fibers?
Practicing your jump shot or doing strength training alone will not train your fast-twitch muscle fibers. You need to do exercises in a certain way which ensures that enough force is being placed on your muscles so your body reverts to using the fast-twitch instead of the slow-twitch fibers. In the Shock Phase of the Vert Shock program, you get specific instructions for exercises and there are videos of the exercises too.
While I won’t get into the specifics of the exercises in this Vert Shock review, I will say that studies show fast-twitch muscle training pays off. A 2004 study found Olympic weightlifters had greater fast-twitch muscle fiber development than bodybuilders because of the way they were training. A 2006 study in Sports Medicine found that people who don’t do heavy-range training use fewer fast-twitch fibers.
In other words, you’ve got to be training in a heavy range if you want to improve your jump!
What Do I Need to Get Started?
To get started with Vert Shock, you only need the training guide and willpower. There is absolutely so special equipment required except for a flat surface, like your local basketball court.
The Pre Shock Phase is fairly simple and doesn’t require much from you. During the Shock Phase, you are expected to do exercises 4 times per week. The exercises last under 1 hour. Because Vert Shock is designed to target your fast-twitch muscle fibers, there is no need to kill yourself with strenuous, long-lasting workouts. You can still do sprints and drills to increase your speed and agility, but these aren’t required by Vert Shock to improve your vertical jump.
Who is Adam Folker?
The main creator of Vert Shock is Adam Folker, a NCAA basketball player for UC Irvine. He claims that his vert jump was only 14 inches when he first started. Then, with the right strategy and work ethic, he was able to increase his vertical jump to 32 inches. Folker is a two-time Big West Scholar Athlete and was named to the Big West Academic All-Conference team for 2009-2010.
Who is Justin Darlington?
Justin “Jus Fly” Darlington is an amateur basketball player and the co-creator of Vert Shock. Jus Fly has gotten a lot of attention, especially after he won the Nike World Basketball Festive Dunk Contest. With a 49.9” dunk. And that isn’t even Darlington’s best! He has a 53” dunk!
With so much vertical lift, Justin Darlington is able to pull of some really amazing feats – like a 360 beneath-both-legs dunk, a hanging reverse jam over a six-foot-nine dude, and a cartwheel jump. As Men’s Fitness magazine said of him, “after you watch him dunk you’ll never forget the name.”
Like Adam Folker, Justin Darlington was a late bloomer. He couldn’t dunk until he was 17. He learned to dunk NOT by lifting weights or using a strength coach, but by watching videos of NBA players dunking until he figured out their technique. Luckily, Justin and Adam share this technique with us in Vert Shock so you don’t have to figure it out yourself.
What Will You Learn in Vert Shock?
- Clear-cut information about the science behind vertical jumps
- The importance of fast-twitch muscle fibers for vertical jump
- Secrets for getting explosive performance out of your muscle fibers – every time
- Exercises which strengthen important muscle fibers so you can jump higher and sprint faster
- Methods for exciting the central nervous system to unleash your explosive power
- Warm-up techniques which break your body out of patterning so you can achieve better results
- How to fix muscular imbalances so you get maximum power, speed, and strength
- Techniques which will improve your explosive athletic abilities, regardless of the sport you play
Who is Vert Shock For?
This Vert Shock review was written with basketball players in mind. However, all athletes can benefit from learning how to tap into their explosive abilities by training their fast-twitch muscle fibers. Heck, even marathon runners could benefit from Vert Shock because it will allow them to put in more explosive energy during a race, such as when overcoming an opponent right before the finish line. It is definitely jumpers who will benefit most from Vert Shock though, including:
- Basketball players
- Soccer players
- Volleyball players
- High jumpers
- Football players
**The exercises in Vert Shock can be done by anyone, regardless of skill level. Absolutely no special equipment is needed and there is even information on how to do gym-machine exercises at home.
***Young athletes and amateurs are most likely to benefit from Vert Shock as it can save them years of incorrect training. Competitive athletes who already have a fairly high vertical jump probably aren’t going to see very drastic results. If you already have a pretty high vertical jump, then you probably already use many of the techniques laid out in Vert Shock but without realizing it. By reading the guide and following the program, you will certainly be able to maximize your performance though.
What Is Included?
Vert Shock is a complete 8-week program which includes the following:
- Jump Start Guide: Brief intro which goes over the program and tells you what to expect
- Vert Shock: The main program which is divided into three parts
- Exercise Video Tutorials: These videos show you exactly how to do the exercises so you can get explosive results
In addition to this, Vert Shock also comes with 4 bonuses:
- Jumper’s Diet Checklist: It requires a lot of energy to sustain your fast-twitch muscle fibers, including some nutrients you might not think about (vitamin D, for instance). This guide explains how to eat to maximize performance and consistency while keeping your body safe.
- Vert Tracker: This is an email program in which you check in weekly to track your progress.
- Four Vertical Jump Killers eBook: This bonus book teaches you how to control 4 aspects which might be killing your performance.
- Five Dirty Hacks to Jumping Higher eBook: This bonus book gives you some quick tips and techniques which can help you jump higher quickly and easily.
How Much Does Vert Shock Cost?
The complete Vert Shock program usually costs $134. But now you can get Vert Shock for the one-time price of $67.
Vert Shock is covered by a 100% money-back guarantee. So, if you don’t like the program or are unhappy with the results, you can simply email the provider (ClickBank) to ask for a refund. You have 60 days from the purchase date to ask for a refund, which is ample time to check out the program and see whether you get results. Since Vert Shock is a digital product, you don’t even have to worry about sending back the book.
The Bottom Line?
Fast-twitch muscle fiber training is something that every athlete should know about, especially if they are doing sports which require explosive bursts of energy. Vert Shock is one of the best guides to the subject ever written and the workout routine is designed to get optimal results, regardless of skill level. At $67, it might seem a bit pricy, but it is definitely cheaper than hours of coaching and even cheaper than having a personalized training plan made up for you. Since the entire program is backed by a money-back guarantee, there is really no reason not to try out Vert Shock.
Vertical Jump Program Conclusion
In order to get the most out of training programs, it is important not only that they are simple but also constantly changing. While there may be various gimmicks available for people interested in improving their fitness levels or athletic abilities, these just won't provide long-lasting success if you're committed to a lifestyle change and want your body composition altered permanently. The best way to achieve this is through consistency with an approach tailored specifically around what works best for each individual person's needs - which can mean anything from focusing on cardiovascular health while building muscle mass (or vice versa), implementing full-body workouts when possible rather than splitting up daily exercises into separate parts before getting tired too quickly by switching focus back onto one part until another becomes fatigued again;