Want to Dunk?
Alright guys, one of the most popular things I get asked about is how to improve your vertical jump in the hopes of being able to dunk. The truth is that we all want to be like our NBA heroes who seem to defy gravity as they levitate through the air with ease. Don’t you want to do that? Well, I know I do.
While you may want to dunk, not all of us can or will. There are several players in the NBA who can’t dunk right now, so dunking is not a must have skill to play at the highest level. At the same time having as high of a vertical jump as you possibly can help your game tremendously as you’ll be able to get more shots off over the extended arms of defenders.
How to Improve Your Vertical: Vert Shock?
Whether you can touch the rim and want to take your vertical to the next level so you can dunk, or if you just want a better vertical to improve your game the answer may lie in the Vert Shock Program.
Vert Shock is a vertical jumping program that was created by Adam Folker, a former division I collegiate basketball player who now plays professional basketball overseas. The focus of the Vert Shock program is to use plyometric workouts at 100% explosive effort to build your fast twitch muscles fibers and optimize your central nervous system for jumping.
What is nice about the workouts in Vert Shock is that they can be done within the comfort of your home and do not require you go to a gym. What is most important is that you do the workouts faithfully and totally commit to the 8 week long program.
There are plenty of testimonials on YouTube that show the positive results that users of the Vert Shock program have achieved. While I’m always a bit weary of testimonials in general, I think you’ll find that the majority of these testimonials for Vert Shock appear authentic.
Here is one in particular that I feel is genuine.
You can definitely tell it is the same guy. While there is no way to be 100% sure he wasn’t dogging it on the first part of video it does look like he was giving full effort.
Vert Shock Explained
As I mentioned previously, Vert Shock was created by Adam Folker as a way for anyone to improve their vertical jumping ability by up to 9 to 15 inches. Within the program there are three main sections: Pre-Shock, Shock, and Post-Shock. Each of these phases has a specific goal and purpose all of which are designed to help you reach your vertical jumping goals.
There are also some valuable bonus materials that Adam includes in your Vert Shock purchase, which include articles on things that can hurt your vertical, as well as an advanced vertical training workout sheet that can be used after you complete the 8-week Vert Shock program. FYI, the advanced vertical training workout does require gym equipment and you’ll likely need to go to the gym to perform the exercises. For most the core Vert Shock program will suffice.
Phase 1: Pre-Shock
The Pre-Shock phase of Vert Shock really gets things going as you’ll be doing many of the exercises that you’ll get familiar with over the 8-week period. The goal of Pre-Shock is to begin building your fast-twitch muscle fibers while minimizing the risk of injury while your body adapts to the volume of jumping and explosive movements.
Another goal of the Pre-Shock phase is to build your core, which if yours has been neglected will be an important factor in creating a higher vertical jump. You will be working out six of seven days during the Pre-Shock phase of Vert Shock.
After this week you may find that you have added a couple inches to your vertical, which is pretty damn cool for just one week of work.
Phase 2: Shock
Welcome to the bulk of the Vert Shock program. The Shock phase consists of 6 weeks of workouts that follow a consistent format. Generally you’ll have 4 to 5 days of working out and 2 to 3 days of recovery and rest. To see optimum results you should follow the program specifically and do not workout on your recovery days. Sore and fatigued muscles require rest so that they can rebuild and become stronger.
We have found that the main focus of the plyometric exercises is to do each one with maximum explosiveness. Go 100% each time. This is why the Vert Shock program gives you ample rest between sets. They want you to be fully recovered so you can give the next set everything you got.
At the beginning, 4th week, and 8th week you will do a vertical test to see your results. We recommend not testing it more than this or you may become discouraged if you don’t see the results that you are hoping for immediately.
Phase 3: Post-Shock
The final phase of the Vert Shock program is the Post-Shock phase. This phase is pretty freaking intense as you will work out 6 of 7 days during the 1 week phase period. By this point you should be much stronger in your core and lower body after having completed 7 weeks of Vert Shock.
Post-Shock will max you out so that once you get a chance to recover you will see the maximum amount of increase in your vertical possible.
Extra Features in Vert Shock
As part of the Vert Shock program you get a maintenance program that you do once a week after you have finished the Vert Shock program. This maintenance program will help you keep your vertical jumping gains over the long-term so that you don’t lose what you worked hard to get.
You’ll also get short articles or “ebooks” on things that hurt your vertical jump, five secrets to jumping higher, and a nutrition tips sheet. Nutrition in particular is an often overlooked factor in maximizing athletic performance, but it should be in the forefront of your mind as you progress through Vert Shock.
Probably the most valuable extra included in the Vert Shock program is the Complex Training Techniques “Ebook”. This workout program offers vertical training technique using weights, and is best utilized after you’ve completed the 8 week Vert Shock course. Having these complex training techniques allow you to go even further with your vertical training once you are done with the Vert Shock program.
Vert Shock Summary
Overall, Vert Shock is a valuable tool for anyone looking to increase their vertical. The exercises and workouts are logically setup and work the muscle groups most needed in maximizing your jumping power.
Is Vert Shock a Scam?
Being that this is the question asked in the title of this article we feel we should address this thoroughly. Vert Shock is not a scam. It is a legit plyometric program that is designed to enhance your jumping. If you do the program with maximum effort you will no doubt see improvements in your vertical jump.
That being said some of Vert Shock’s marketing and claims in their advertisements may be a bit over the top. Not everyone who uses Vert Shock will be able to dunk. The truth is that we all have different athletic limits and abilities. For example, two people could both have a 20 inch vertical at the beginning of the program. At the end one of Vert Shock, one participant’s vertical may have grown 15 inches and they can now jump 35 inches in the air. On the flip side, the other participant may only gain 5 inches and now has a 25 inch vertical. The first participant can now dunk, while the second participant can only touch the rim.
Our point here is that genetics matter. Work hard and you will certainly see improvement, but don’t expect to be doing 360 jams and you’ll be less likely to be disappointed. By increasing your vertical you will increase your performance on the court, period. You’ll be more explosive and a better finisher when driving to the hoop, dunking or not.
How Much Does Vert Shock Cost?
The original price of Vert Shock was $200, which we feel is a bit expensive. Thankfully, this price has been dropped to the much more reasonable $67. At this price almost anyone who wants a quality program to improve their vertical jumping can afford to get Vert Shock.
What We Like About Vert Shock
- We really like that each of the workouts can done in your own home with just a couple pieces of gym equipment like step boxes, a foam roller, and a medicine ball.
- At $67, the Vert Shock program is a good value considering how much your vertical will improve.
- The videos of the exercise videos are in high-definition and crystal clear.
- The work load and time required for the Vert Shock program is reasonable.
What We Don’t Like
- Marketing is a little misleading, not everyone who takes the program will be able to dunk afterward (and that’s okay).
- Should offer more extensive advice on nutrition to give more guidance.
We don’t have many bad things to say about Vert Shock. We understand the concerns about it being a scam, but thankfully those are unfounded. If you are on the fence about purchasing the program and want to increase your vertical, we say go for it. You’ll no doubt improve your game. And for those who can touch the rim, but can’t dunk, the Vert Shock program will more than likely get you dunking in 8 weeks.