Vert Code Elite (Feb 2020)

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    • #10242
      Fraser_9to5Fraser_9to5
      Keymaster

      Here we go!!! This one looks good, I listened to the author on his YouTube channel and he knows his stuff. I can’t imagine the content is worth paying for year round so I paid monthly with the intention of stopping when the progress levels out. It’s $27.95/month which works out at about £21, Vert Shock was $67 and got me 3.2 inches so I’d want a better dollars to inches rate from this.

      6 Feb

      Pre-Testing

      I watched all the week 1 day 1 videos (there’s a lot) and also in the video library there were flexibility assessments for big toe, ankle/calf, hamstring and hip flexor, which I passed. That’s largely down to Kelly Starrett’s Supple Leopard book as I’ve been doing 30 mins of mobility twice a week.

      CMJ – 57cm/22.4″

      I did heavy squats two days ago so this is exactly where I thought I’d be, and if fresh I could maybe trouble 60cm. I purposefully avoided the technique videos for CMJ and 2 foot on Vert Code Elite’s site because I wanted this to be a true reflection of where I am without it.

      Running Vert – 65cm/25.6″

      I hit this jump really well and it’s possible I was 1cm higher. I had blu-tacked a ruler onto the backboard and the goal was to knock it off to confirm I can reach that height. I had a good enough connection at 64cm that I assumed it was 65cm and it was probably more.

      Here’s my best running vert, you can see the ruler go flying. I had put the stick part of a post-it note on the lower end so the camera could pick up the bottom of the ruler better. The base of the ruler is 290cm, which is 14.8cm (5.8″) below the rim.

    • #10243
      Fraser_9to5Fraser_9to5
      Keymaster

      WEEK 1

      Throughout this I will be purposefully vague so as not to give people the whole program for free. The layout is Day 1-5 and it looks like you can choose how to space them, as long as Days 1, 3 and 5 have sufficient recovery.

      6 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 40kg
      RLESS ISO w 30kg
      Lower Back Exercise
      Calf Exercise

      I enjoyed this. When I did the pushup & pullup program it made such a difference to my mind-muscle connection to start with activation exercises, and it’s the same here.

      7 Feb

      10 stretches
      4 supersets (core, balance, feet)

      I’m familiar with a lot of these stretches and the principles of the ab stuff. It’s nice to work on foot conditioning as I can’t remember another program that’s addressed it.

      8 Feb

      Jump Session

      This is like Jump Science 2.0 in that there’s a dedicated technique day. I had a narrow window to get this done on a Saturday morning before work and to save time I didn’t bring my tripod or intend to film anything. During one of my approaches I touched the backboard for the first time ever (I should note it’s 293cm and I did touch 294cm with a mini hoop in my garden) meaning my gains are already 2cm. Some of this could be attributed to my increased freshness having done heavy squats the previous week, but my technique felt sharp so I want to give the program the benefit of the doubt.

      9 Feb

      10 stretches
      4 supersets (core, balance, feet)

      This is the same session as above and there’s the option of doing it a third time as a “Day 6”, which I won’t be doing.

      11 Feb

      Dynamic Warmup
      Activation exercises
      Ankle drill, CMJ, Glute drill
      Oscillating Squats w 45kg
      RLESS ISO w 35kg
      Lower Back Exercise
      Calf Exercise

      Weights got heavier but everything else stayed the same. As you can see Days 1 & 5 are the same, as are Days 2 & 4. I should also note that on Day 3 there’s a pool workout but my nearest one is 10 miles away so I did the alternative exercises. That’s also the case on multiple occasions where he uses gym equipment I don’t have in my home gym, and in fact I bought resistance bands to be able to do some of the others.

      My first impression is that it’s a good program but it’s very involved, I had to spend 30 mins for each session going through the videos and making a note of the coaching points, and there’s a lot to get through even if the sessions take 60-90 mins. The draw of some of the other programs is their simplicity, and I can see why nobody has made Vert Code Elite free online, because you’d need to link to all the videos to understand the program. I’m already confident I have my money’s worth for the first 4 weeks and so I’ll roll over and allow the money to be deducted for month 2.

      Here are my oscillating squats from today, I’ve seen a top dunker do them in his leg day so they are maybe more common than I thought.

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