Reply To: Vert Shock (May 2018)


    19 June

    Re-test Vert 61cm/24inch
    Around The Square – 3 x 4
    Tuck Jumps – 2 x 12
    Speed Skaters – 3 x 30
    180 Squat Jumps – 3 x 10
    Split Jumps – 3 x 12

    20 June

    Lateral High Jumps – 3 x 20
    Depth Jump – 3 x 8
    SL Box Jump – 2 x 8
    Seated Box Jump – 3 x 8

    21 June

    3 Way Planks – 3 x 90 secs
    Side Crunches – 3 x 20 per side
    Lying Leg Raises – 3 x 15
    Prone Hyper-extension – 3 x 10

    Thought i’d post a mid-week update. My vert was tested after 3 days off and it was a real stretch for that 61cm and the rest were landing around 58-59cm. It’s a bit unfair on the program to be using a standing vert as this is designed for basketball players and I can tell my repeat jumps are really reactive.

    I’m cutting fat and increasing carbs this week since it’s all power movements and no steady state work at all. My upper body is starting to feel neglected, 8 weeks of only doing clap push ups is not ideal but I didn’t want to add anything to the program.

    Less optimistic about what my final gains will be but I still think other people doing the program will benefit, particularly those who have a good running jump. Below are my tuck jumps from this week, which feel great.