Vert Shock (May 2018)

This topic contains 12 replies, has 1 voice, and was last updated by Fraser Fraser 4 months ago.

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  • #5020
    Fraser
    Fraser
    Keymaster

    7 May

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Speed Skaters – 3 x 15 per leg
    180 Squat Jumps – 3 x 10

    8 May

    Lateral High Jump – 3 x 20
    Depth Jump – 3 x 8
    Single Leg Box Jumps – 3 x 8 per leg
    Seated Box Jumps – 3 x 8

    Quite an extensive warm up each time, incorporating wide-outs, groiners, leg swings, some moves from DeFranco’s Limber 11 and glute activation. Day 1 was short and sweet, but after day 2 i’m already quite sore, mainly glutes and lower back. The high rep exercises are really tiring and I lose some of the explosiveness in the final reps. I usually fill out my training log once a week but there’s going to be a lot to talk about so i’ll update often.

    Here’s my depth jumps from day 2

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  • #5037
    Fraser
    Fraser
    Keymaster

    9 May

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 10kg

    Very thankful today was quite low impact. I had to walk 1/4 mile to a grassy hill near my house, it’s in the middle of a residential area and a bit weird to exercise there but I don’t care. Sprints were so nice, I did 60/100/200m at University and it was great to do something like that again. Abs were simple and the whole session was over quite quickly. Warm up and cool down are taking a lot of time but that’s what’s needed to stay on top of recovery, already looking forward to the rest day!

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  • #5250
    Fraser
    Fraser
    Keymaster

    10 May

    Rest day. Foam rolling of my back, groin, hamstrings, quads and calves. Tennis ball to find knots in my glutes and golf ball on the sole of my foot. Also hip flexor sofa stretch.

    11 May

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 10
    Speed Skaters – 3 x 15 per leg
    180 Squat Jumps – 3 x 10

    12 May

    Lateral High Jump – 3 x 20
    Depth Jump – 3 x 8
    Single Leg Box Jumps – 2 x 8 per leg (did too many last week)
    Seated Box Jumps – 3 x 8

    13 May

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 10kg

    Much better second time round, already felt more reactive off the floor and my body was less run-down after the depth jump day. I think improving my technique helped, I was likely too upright when I landed depth jumps and was jarring my lower back. I realised glutes were knackered from the lateral jumping and after the initial tough session they have less DOMS.

    I’ve been eating more as i’m very light following a 10 week calorie restriction. This week averaged P144 C220 F93 Cals 2320.

    Resting today (14th) then first CMJ re-test tomorrow afternoon and a short video update.

    Below are my tuck jumps from Day 5.

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  • #5420
    Fraser
    Fraser
    Keymaster

    SHOCK PHASE

    15 May

    Re-test Vert – 58cm (22.8in)
    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

    16 May

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

    17 May

    3 Way Planks – 3 x 90 secs (so 30 secs front/side/side)
    Side Crunches – 3 x 20 per side
    Lying Leg Raises – 3 x 15
    Prone Hyper-extension – 3 x 10

    First day was a rest, then into the six week “Shock” phase. One new exercise is split jumps, again i’ve done these many times before. I felt good but not great on the re-test day, I did expect to go higher but didn’t have an idea by how much. The 16th was the first day I felt crap, quite flat in my jumps but I blame my 2am finish at work and insufficient sleep. Today was an ab circuit and I did extra stretching too.

    Here’s a snapshot of my latest vert, roughly half a brick higher than last week.

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  • #5663
    Fraser
    Fraser
    Keymaster

    18 May

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 10kg

    19 May

    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

    This week ended with quite high average food intake, P145 C227 F107 Cals 2480. The Sunday was particularly lazy as I had a 13 hour shift and ordered pizza and Nando’s.

    WEEK 3

    21 May

    Re-test Vert – 55cm (21.5in)
    Lateral High Jumps – 3 x 20
    Depth Jump – 3 x 8
    SL Box Jump – 2 x 8
    Seated Box Jump – 3 x 8

    22 May

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 5kg

    23 May

    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

    Poor sleep on the Monday and no surprise my jumping had regressed to my starting height, not a fair reflection of where i’m at with my jumps. I felt run-down on the Monday & Tuesday sessions, calves have a lot of tightness and ankles too, feels like i’m heading for injury if I don’t loosen up. The 23rd was ab work and I spent half an hour doing mobility and stretching, paying attention to feet & ankles as well as calves. Feel much better today (24th) ahead of the session. Cleaned up my diet a bit too, needless over-indulgence last week and ~1500kcal more than I required for the week so dialling it back.

    Here’s my split jumps from the 19th.

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  • #5918
    Fraser
    Fraser
    Keymaster

    24 May

    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

    25 May

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

    27 May

    Sprints – 4 x 20m
    Broad Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs

    Had to cover someone’s weekend shifts which meant flying to the Isle of Man. Only had a few hours spare and couldn’t find a hill so my sprints and broad jumps were on flat grass. The whole session was crap as I was low on sleep, but I didn’t feel the need to miss it out. I was really good with food until Sunday where I had a 3,000kcal breakfast. My 7 day average was P128 C206 F97 Cals 2210 which is near enough what I wanted, perhaps more like 180 carbs and 140 protein.

    I still feel reactive off the ground but I can tell i’m picking up cumulative fatigue from all the jumps. If I can avoid injury and complete the 8 weeks then I think 7-10 days of light work will leave me super fresh and able to jump higher. We will see.

    Here are my Speed Skaters from the 24th.

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  • #6428
    Fraser
    Fraser
    Keymaster

    WEEK 4

    29 May

    Re-test Vert – 61cm (24in)
    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

    30 May

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

    31 May

    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

    1 June

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 5kg

    2 June

    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

    Really please with this week, I had a great jump on my re-test and hit 61cm. That’s an increase of 6cm (2 3/8 inch) from the first 3 weeks. The extra attention to foam rolling on rest days has kept me injury-free, and i’m now at the halfway stage since the final day of week 4 is a rest. Diet was poor yesterday (1st) and my 5-day average is 2490 calories but I don’t plan on eating much today.

    Here’s my re-test Vert from Monday, I didn’t want to set my phone up in the rain so I was filmed from the upstairs window. Used iPhone slow-mo as it’s cool..

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  • #6941
    Fraser
    Fraser
    Keymaster

    WEEK 5

    4 June

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

    6 June

    Re-test Vert – 61cm (24in)
    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 5kg

    7 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

    8 June

    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

    I have TWO rest days coming up…

    This week was fine, I did lots of soft tissue work on the Tuesday and probably wasn’t back to normal for the re-test, but 24 inches is good. I think by Monday i’ll feel great and the idea of low training load next week as well seems ideal. I think the Jump Manual is something i’ll look into afterwards, I also want to work on my running jump off two legs. I don’t play basketball so the height gains would include me learning the technique of a running jump regardless of what program i’m following. I’ll do technique work independently and perhaps do Jump Manual in Sept/Oct time.

    I don’t miss weights, this is probably the longest I’ve gone without lifting a weight since I started 16 years ago. Being able to sprint helps, but the fact i’m doing more functional exercises rather than the raw lift-something-heavy-and-put-it-down-again has been really enjoyable.

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  • #7149
    Fraser
    Fraser
    Keymaster

    WEEK 6

    11 June

    Lateral High Jumps – 3 x 20
    Depth Jump – 3 x 8
    SL Box Jump – 2 x 8
    Seated Box Jump – 3 x 8
    ~10 Jumps on B’Ball court, 66cm/26inch running vert.

    13 June

    Re-test Vert – 60cm (23 5/8in)
    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 12 (dropped a few reps to focus on quality)
    Clap Pushups – 2 x 10
    V-Situps – 3 x 15
    Plate Twists – 3 x 30 secs x 10kg

    14 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

    15 June

    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

    Good week, tried some running jumps on tarmac and was surprised how close I can get to a hoop. I was still 12cm from touching the rim but this was after a session.

    My weight is quite low, still around 69kg, and i’ve been tracking my average calories to avoid losing more weight.

    To confirm the last 3 weeks:

    21-27th May: P128 C206 F97 Cals 2210
    28th-3rd June: P132 C220 F104 Cals 2350
    4th-10th June: P129 C187 F106 Cals 2220

    This week i’m dropping the fat intake and allowing myself more carbs so I have the energy for these explosive workouts.

  • #7439
    Fraser
    Fraser
    Keymaster

    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.

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  • #7463
    Fraser
    Fraser
    Keymaster

    22 June

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 20
    Plate Twists – 3 x 30 secs x 5kg

    23 June

    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

    Quite routine now, still having minor flare ups of knee problems but keeping on top of stretching and mobility. Here are split jumps from the 23rd.

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  • #7464
    Fraser
    Fraser
    Keymaster

    WEEK 8 (Unofficial)

    25 June

    Re-Test Vert 61cm (24 inch)
    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

    26 June

    Re-Test Vert 62cm (24.4 inch)
    Lateral High Jumps – 3 x 20
    Depth Jumps – 3 x 8
    Single Leg Box Jumps – 2 x 8 per leg
    Seated Box Jumps – 3 x 8
    Power Cleans – 5 x 60kg

    27 June

    Uphill Sprints – 4 x 20m
    Uphill Squat Jumps – 3 x 15
    Clap Pushups – 2 x 10
    V-Situps – 3 x 20
    Plate Twists – 3 x 30 secs x 5kg

    29 June

    Around The Square – 3 x 4
    Tuck Jumps – 2 x 12
    180 Squat Jumps – 3 x 10
    Split Jumps – 3 x 12

    It’s not really cool for me to go sharing the entire Vert Shock Program on my journal, so i’m repeating week 1 on here but with the split jumps too. I also included power cleans as a little boost before I return to lifting weights properly.

    I tested my vert as normal on Monday but then read the free PDF from Adam Folker where he shares 4 hacks for jumping higher. I implemented them all and tested my vert on the Tuesday and got 62cm (1cm higher) which is my new P.B.

    Today is the 29th and i’ve just finished the training. I took out horizontal bounds because I read research that it has no impact on jump height and I think since this program is aimed at basketball players that’s why it’s been included. Since I only want to jump higher and have a sore right ankle I decided to drop those 3 sets completely. I’m going to include all the other exercises as normal.

    Final re-test will be 3rd July where i’ll also go to my local court and see how close I can get to the b’ball rim.

    Below is a still from my 62cm vert.

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  • #7465
    Fraser
    Fraser
    Keymaster

    30 June

    Lateral High Jumps – 3 x 20
    Depth Jumps – 3 x 8
    Single Leg Box Jumps – 2 x 8 per leg
    Seated Box Jumps – 3 x 8

    1 July

    OFF

    Meant to do sprints but I was away at the weekend and had 4 hours sleep on the Saturday so decided it was more detrimental to try sprints than to skip the final session.

    3 July

    Re-Test Vert 63cm (24.75 inch)

    I squeezed out one final cm gain which was nice. Annoyingly B’ball court was in use so nowhere to try running jumps.

    I’ve since had a week off and i’m going to do a few weights sessions then try my vert one final time before undertaking a new workout plan.

    As it stands Vert Shock took me from 55cm (21.6inch) to 63cm (24.75inch) standing vert.

    Below is my vert test, with the solid chalk line indicating my starting height on day 1.

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