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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.
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.
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.
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 1220 June
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 821 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 10Thought 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.
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 10kg14 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 1015 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 12Good 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 2220This week i’m dropping the fat intake and allowing myself more carbs so I have the energy for these explosive workouts.
