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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 5kg23 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 12Quite 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.
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 1226 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 60kg27 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 5kg29 June
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12It’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.
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 81 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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