Like every other basketball player in the world, I always dreamed of being able to dunk. The only problem: I'm a 6ft white guy who wasn't born with crazy hops and at 29 years my peak athleticism might already be in the past.
So when I stumbled upon the Vert Shock program I figured: "What's there to lose?" and decided to give it a shot.
In this article, I'm going to share my experiences with the workout and show you the results I got after 8 weeks of vertical jump training.
Vert Shock is an intense 8-week workout that focuses on explosive plyometric exercises and bodyweight strength training. The workouts are presented in short, high-quality videos accompanied by worksheets that tell you exactly what to do.
Rating: starstarstarstarstar_half(4.5 / 5 stars)
In my opinion, Vert Shock is the best vertical jump training program available. The plyometric exercises are easy to learn, fun, super effective, and had me dunking within 4 weeks. If you want to improve your vertical jump, this is the way to go!
Let Me Introduce Myself!
Hi! I am Andy, a 29-year old basketball addict from Düsseldorf, Germany.
When I was little, my Dad mounted a basketball hoop to the garage in our driveway and I immediately fell in love with the game! I loved it so much, I shot free throws for hours even if there was snow in the driveway!
Some of my fondest childhood memories are my first dunks on that shaky little hoop - about 8 feet tall. So much fun!
One day, I did my best Shaquille O'Neal impression and tore down the whole hoop with a violent tomahawk jam. 
We replaced it with a solid, regulation 10-foot hoop and my driveway dunking days were over...
That's me!
- Name: Andy
- Age: 29
- Height: 6' 0''
- Standing Reach: 7' 11''
As a basketball player, I never got anywhere near professional level. I'd call myself a recreational basketball player, but I always enjoyed playing in different local leagues. And like a lot of guys out there, I always dreamed of putting on a show in the layup line before a game.
About two years ago I did four weeks of the Jump Manual program with a friend. After that, I could squeeze in a one-handed dunk on a very good day. (Check out my detailed comparison of Vert Shock vs Jump Manual if you want to know more.)
If you have ever dunked a basketball, maybe even on a smaller basket, you know how great it feels. Since I was a kid, I have dreamed of being a high riser like Vince Carter or Lebron James. I wanted to rattle the rim consistently and with authority!
Unfortunately, once I got my first real job I did not have the discipline to hit the gym as often and I spent WAY too many evenings on the couch, eating potato chips and binging on Netflix.
My athleticism suffered. I got slower and less explosive every year. I was hobbling around like Tim Duncan—if Tim Duncan had zero knees instead of one. After last basketball season ended I was so annoyed by my lack of hops, I vowed to change!
I set one goal: To be able to dunk before I turn 30!
Sure, I wanted to improve my overall athleticism - to regain my first step. But, I really wanted to hammer the ball through the net (and maybe hang on the rim for a while).
About the Vert Shock Program
In order to reach my goal, I had to find a good training program. So, one boring day at work I browsed the Internet searching for the perfect workout program. That's when I stumbled on Vert Shock.
The program promises an increase of 9-15 inches on your vertical jump in only 8 weeks. And to be honest, that sounded a lot like "Lose 20 pounds in 5 days" or “Make millions with no risk,” You see that stuff every day on the internet...
But, the web page looked very professional and they offer a 60-day, money back guarantee. So, I thought, “What do I have to lose?”
The Vert Shock program was created by Adam Folker, a former college basketball player and now a professional basketball player, in cooperation with Justin “Just Fly” Darlington, perhaps the best dunker in the world. If you haven't watched have his mixtapes, make sure to find him. He's incredible!
The Structure of Vert Shock
The 8 week training program is divided into three parts:
1. Pre-Shock Phase
The Pre-Shock phase is the first week of the program. This week is going to "shock your body" and prepare you for the following weeks of the program. You will be working 6 out of 7 days. You rest on Day 4.
2. Shock Phase
Weeks 2 - 7 make the Shock Phase, the meat of the program featuring 4-6 workouts a week. These workouts range from strength exercises for your legs and core to jumping-specific movements to intense plyometric exercises.
3. Post Shock Phase
Week 8 is called the Post Shock Phase. It is a week of six very intense training sessions with only one day of rest. After seven weeks of training, you should be feeling a little stiff, so the warm-ups are very important.
The Vert Shock Exercises
Adam explains everything in high-resolution videos. Warm-up, cool-down, every exercise - everything you need to know.
The exercises do not require any heavy weightlifting which is great for people without access to a weight room. Strength exercises are all performed with bodyweight or a basketball. The training program itself is available as a PDF and can be downloaded and printed or saved on any PC, mobile phone or tablet.
(Side note - full disclosure here, folks. I would have liked some more text explaining the background for the workout. I am a bit of a bookworm and I like to understand the theoretical foundation of workouts. I know this point won't be relevant to most readers, but if you are interested in a deeper knowledge about the mechanics and the training of the vertical jump, I recommend the book Vertical Foundation by Joel Smith.)
During the 8-week training program you will be doing 41!!! workouts in 56 days. These workouts are tailored towards different goals:
- Advanced plyometrics: Intense jumping specific exercises with an emphasis on short ground contact-times
- Core strength: Planks and different static core strengthening exercises are important to prepare the body for high-impact jumping exercises
- Power: Exercises like deep squat jumps increase the strength and power in your lower body which is very important if you want to increase your vertical jump.
The different focal points of the exercises allow different parts of your body enough time to rest between workouts. For example, you will never do two heavy plyometrics workouts on subsequent days.
When I first bought the program and had a look at the actual training program, the first thing that came to my mind was: "Damn that's a lot of workouts er week!"
Truthfully, the workload is hard, but manageable. Just once after week 6 did I take a rest for two additional days because my body was feeling really tired and I wanted to prevent unnecessary injuries.
About Injury concerns
Before I started the workout I was really worried my knees would not respond well to the training program. I have had knee problems before, and at one time had to stop playing basketball for a while because I could barely climb stairs due to a strange stinging pain in my left knee.
Ironically, after the Vert Shock program, my knees feel better than before! For the first time in my life, I stuck to a stretching routine as part of the cooldown. I noticed I have a crazy shortened left quad. I put some extra work into loosening my quads and that has really made a big difference! I just wish I had known of the positive impact of stretching before - I always thought stretching would decrease my vertical, so I skipped it. (Stupid me!)
My Results of 8 Weeks of Vert Shock
Alright, let's get to the real interesting part! Does Vert Shock work?
Before Vert Shock (29" vertical)
In order to assess my improvements, I measured my vertical jump at the start of the training. I had a maximum jump of 29” (running). Not bad - I could grab the rim, so I had some hope.
My Pre Shock Phase
Week 1 was one of the hardest weeks of training. After being a couch potato for far too long, my body was shocked by the six intense workouts in seven days.
Below you can see some pictures of the park where I usually did my workouts. This was surprisingly fun, and a great change of pace after sitting in a cubicle from 9-to-5.
As you can see, there are enough park benches of varying heights to do box jumps, depth jumps, etc. There is even a small hill for intense sprints!
Overall, an average workout session took about an hour to complete. The workout included the dynamic warm up and the cooldown period! You won't need to spend hours each day working on your vertical jump.
Even though I had planned to take weekly videos of my progress, after Week One, I was just too tired to test my vertical. In retrospect, I think I was right - I doubt the results would have been pretty.
Week 2 - First improvements (32" vertical)
In Week Two, I was feeling a lot better, so I decided to use the day off to head to my favorite basketball court and take a few videos of some dunk attempts.
Two weeks of hard training had increased my vertical by 3 inches. I was very close to dunking for the first time in a while!
Week 4 - The First Dunk (35" vertical)
Weeks Two and Three were pretty much business as usual. I kept working hard and my vertical jump increased steadily. When testing my vertical after Week Three, I was really close to dunking, but the ball just wouldn't go down!
On my way to the court after Week Four, I had the strong feeling that today would be the day. My legs felt strong and springy. It was hot (made warming up a lot easier) and I was pumped.
After doing my dynamic warm-up for 20 minutes and trying some jumps without the basketball, I picked up my basketball ball and tried some dunks. I think I missed the first three attempts, but I could feel I was incredibly close. On the fourth attempt, I crushed it!
I threw down my first dunk after only 4 weeks! The hard work paid off - and in a short amount of time. I had increased my vertical by over 5 inches in only 4 weeks! If I could continue this progress over the next 4 weeks, I could do some insane dunks!
Week 6 - Stagnation (35" vertical)
Until Week Five, everything went exactly as planned or even better. I increased my vertical jump each week and I was already dunking consistently with two hands. I could picture myself throwing down windmills, 360's and between-the-leg dunks! Winning my first dunking contest was only weeks away!
Unfortunately, my vertical jump actually decreased a little in Week Six. After 30 workouts in only 42 days, my legs felt really heavy and I was just beat.I decided to take a couple days off, and give my aching legs some well-deserved rest.
The Final Push (37" vertical)
After my short break after Week Six, I went back to work with great enthusiasm. During Week Seven I was still not feeling great, but I was back to dunking easily even though my hamstring was really tight. Still, I wasn't as loose and explosive as I had hoped after my rest. I guess that’s the first sign of Father Time catching up with me. Five years ago, I would have been bursting with power after two days of doing nothing.
By Week Eight, autumn had arrived in Germany and it started to rain every day. I had to do a lot of the workouts of my final week in pouring rain - what a finish!
Fortunately, autumn also meant the school gym where my team practices opened up again. I was able to test my vertical on an indoor floor for the first time. The dirt and dust-free floor really helped, too. My vertical jump was up to a new personal record of 37 inches. I wasn't quite able to reach my ambitious goal of 40 inches, but I was damn close!
My teammates couldn't believe the way I was dunking! Three different guys asked me how tall I was. They couldn't believe a 6-foot white guy could dunk like that. ? After practice, I was throwing down alley-oops and trying all kinds of dunks with the tall guys on the team. (I am by far the smallest guy on the team who is able to dunk.) What a a great reward for all the hard work in the last 8 weeks!
And I am not an outlier! Others have seen the same amazing results. There is even a 5'5" guy who made his first alley-oop after Vert Shock. You need to see it to believe it!
[EDIT: 3 months after finishing Vert Shock ]
I was asked on YouTube and via Email if the increased vertical quickly vanished after I stopped doing Vert Shock. The quick answer: NO!
I haven't done a whole lot of jump-specific training lately, even though Vert Shock provides you with a maintenance program you can do once a week.
Still, I have been dunking a lot during and after basketball practices because it is just so much fun. So far I have maintained my 37" vertical. In fact, I am already planning my next round of Vert Shock in the upcoming off-season. I still want to reach my goal of a 40 inch vertical. I am stoked to throw down some windmills!
Final Thoughts
Overall, I recommend this program to every basketball player who is determined to increase his/her vertical jump. Not only will you jump higher, but you will also gain a lot of quickness and overall athleticism. Other parts of your game will also improve - rebounding, defense and penetration.
Vert Shock focuses heavily on plyometrics and is, therefore, especially suited for players who have no access to a gym or very little experience with weightlifting. All the equipment you need is either a basketball or a medicine ball. Download Vert Shock here, and you can start working towards your first dunk today!
My Verdict
What I liked:
What I didn't like:
I increased my vertical by 8 inches during the program. I now have a 37" vertical and can dunk easily with two hands.
The original price is $138, but you can get it for $67 here. It's not cheap but being able to dunk was absolutely worth the price to me!
Every exercise is explained in great instruction videos. The printable PDF workout sheets are easy to read and no gym is needed!
The program is pretty time-intensive as there are about 5 workouts per week, each lasting a little less than 60 minutes. Exercises are demanding, but always manageable.
Overall Rating: starstarstarstarstar_half(4.5 / 5 stars)
Vert Shock definitely works! In my opinion, Vert Shock is the easiest, most fun and most efficient Vertical Jump program currently available!
If you want to increase your vertical jump, make sure to check it out!
How Much Will Vert Shock Increase Your Vertical?
If you are wondering how much Vert Shock could increase YOUR vertical jump and whether or not you will be able to dunk after 8 weeks of training, I have created the perfect guide for you!
In the past weeks, I have read everything I could find about vertical jump training and have gained a lot of knowledge through my own training. This allowed me to write a guide in which I explain what you can personally expect from Vert Shock (taking into account your height, standing reach and your current athleticism).
There is even an interactive calculator included! You just put in your standing reach and your current vertical jump and the Vert Shock calculator tells you if you will be able to dunk after 8 weeks of Vert Shock!
Hey guys, Andy here. Don’t be shy! If you have any questions, feel free to post them here. I will answer every single questions, guaranteed!!
Hey Andy, I started Vert Shock on the first day of the new year so I’m on my 7th day of the third week and I noticed in your video on YouTube that you could dunk in week 4. I’m only 16, 6’0″, with a standing reach of about 8′, and I can grab the rim off one foot with one hand. The only results that I have really seen so far are last week on maybe Tuesday or Wednesday I could get the ball over the rim and kind of touch it on the way down during a full court layup drill. Since that day, I haven’t seen anything new and I’m still where I was when I started the program. Maybe I’m expecting too much too soon but I wanted to ask how you were doing at about this time in your program to compare. Thanks
Hy Kyle, thanks for your comment!
To see my results of week 3 check out this video: https://www.youtube.com/watch?v=8Smy_6ulRRg .
If you were able to get the ball over the rim last week already, then I think you are on a good path!
Often times you need a bit of rest to realize the gains you’ve made! It’s like working out in the gym, after doing bench presses you will be weaker for a day or two, but after that you will get stronger!
PS: Do you have basketball practice right now (assuming from the full-court layup drills)?
Thanks for the feedback and to answer your question, yes I am currently in my JV season at my school. It has made doing the workouts a little tougher, but I have been able to get every day done so far.
Couple of questions
Does vert shock implement. Only body weight ?
When you order , is it only online or they mail you a dvd with paper docs supporting program?
It’s just bodyweight exercises and the program is 100% online, no DVD’s etc. are shipped to you.
Hi Andy,
What are the Vert Shock Complex Training Variables. Is this a weight training add-on?
Yes, it’s an addon with more complex exercises like squats and deadlifts combined with explosive exercises (therefore it’s a “complex” of exercises).
Hey Mr Andy im very interested in what you are so im 6f tall i think or 6.1f so basically my goal is to dunk a basketball i can already grab a 10f rim i follwed a random exercice for 3 month and i don t see a lot of changes i was wondring if you could help me
If you can afford it give Vert Shock a try. It worked very well for me!
Hey Andy,
I am 15 years old and 5″8 and a half, with an extremely short wingspan of 7’2. I have bought vert shock but haven’t tried it out yet. I used to be able to touch the rim on lucky days, but I can touch the bottom of the rim (the box connecting the rim to the backboard), I can also touch the backboard. Do you think dunking will be possible for me? Thanks.
You will only know if you give it a try!
Hey Andy,
I’m 16 years old and am 5’10. I can dunk fairly consistently on a 9ft rim and consistently touch the rim of a 10 ft rim. I’ve been playing basketball since the start of secondary school and always wanted to be able to dunk. I’ve actually never done a vertical jump program before or been to a gym, I just always played basketball. And in basketball clubs, we always did the same boring layup drills but never did any plyometric drills.
After thoroughly reading your blog and Adam’s website, I’d like to invest in Vert Shock. Problem is, As of right now, I can’t afford it 💀.
Does the free e-book have some drills I can do at home? Thanks!
Yes it does!
Hi Andy,
I’m 20 years old and am 5’9. I can tap the rim fairly consistently but can’t grab rim with both hands from a running start. I’ve been playing basketball virtually my whole life and always had a dream of being able to dunk. I’ve never done a vertical jump program before, just always played basketball. Do you think after completing Vert Shock I’ll be able to dunk or be very close to doing so? I’m not sure how many inches I would need to have in order to dunk considering my height. Please let me know if you think this program can help me achieve my goal of dunking. Thanks!
You have never done a vertical jump program, but you are able to grab the rim at 5’9″ anyway? That is a good sign that Vert Shock could really improve your vertical a lot! Usually, you need about 6 inches above the rim to be able to dunk. You are able to tap the rim, so I assume you need a 5-6 inch improvement on your vertical. Not easy, but possible!
If you want to know more about your possible improvements check out the guide I wrote: https://www.thehoopsgeek.com/get-my-guide/
There is even an interactive Vert Shock calculator that gives you an estimate of you vertical jump after you have completed the training!
Hello Andy, Awesome blog I was hesitating to get this “miracle” method but I’ll give it a go.
I have few questions though:
-Do you still dunk despite not training anymore (other than playing basketball)? I wonder if this program is something that will “fade away” if you do not continue training on the exercises it provides?
– Also are you now able to diversify your dunks? windmill 360, behind the back, and so on ? 🙂
– It goes back to the 1st question: do you see a decrease in your vertical since you stopped the program? or maybe it even increased since then?
Cheers mate
Hello Marc, glad to hear you like my blog!
I am still able to dunk pretty easily! I might have lost one or two inches but I haven’t really tested my vertical jump lately.
So far my dunk repertoire is basically: two-handed dunks, one-handed dunks (but jumping off with two feet), self alley oops and alley oops from teammates. I have tried “fake” 360s where you approach the rim from the baseline and basically only do a 180-270-degree rotation. But I usually smash the ball on the front of the rim when trying that.
For windmills I either don’t have enough hang time or my techniques just sucks..
But to be honest, I am working more on my three-pointers these days. Dunking is much more fun in the summer when it doesn’t take 45 minutes to get warmed up:-)
But I think I will do Vert Shock again next summer! That 40″ inch vertical is still my goal..
Hey Andy,
I watched your video and noticed that you jumped off of two feet. Right now I am using the vert shock program and I was wondering whether I should try to dunk off of one or two feet. Do you have any suggestions for me? I’m am about 5’11 and pretty close to dunking so I’m hoping to find the strategy that will get me to dunk the easiest.
Thanks,
James
Hey James, just jump the way that feels natural to you! There are people who can jump a lot higher using two feet (like me) and others have a much higher vertical jump using only one foot. There is no right or wrong here!
But there are a few general differences about the two styles:
– Two-foot dunks oftentimes look more powerful
– Two-foot dunks are easier if you can’t palm the ball and you want to dunk with two hands
One foot dunks:
– Translate better into in-game dunking because you are using your regular layup step pattern
– Are often “longer” dunks. You will never see a two-foot free throw line dunk
Hope that helps!
Let me know when you made your first dunk and how you did it!
What exercises did you do for your post shock workouts
DO you mean during the last week of Vert SHock (Post SHock Phase) or after completing the Vert Shock program? There is a maintenance workout included in Vert SHock which ou can do after completing the program to ensure you don’t lose all your progress.
During the post shock
Hi,
So just looked into this bio, are there any video results or anything?
Off course! Check out my youtube channel: https://www.youtube.com/c/vertshocked
hola andy yo soy 6.2 salto 22 pulgadas tengo 48 años,no tengo lesiones y peso 199 lbs,el vertical shock seria la mejor opcion o el jum manual,ya que tengo los 2 programas
Hello Jorge, do you have access to a Gym and are you familiar with weightlifting exercises?
If so, I would try Jump Manual because Vert Shock focuses heavily on quickness. The ability to improve quickness decreases with advanced age, therefore you might have more success focusing on your strength by doing the Jump Manual program.
y si no tuviera abceso a una sala de pesas,no podria hacer yo el vertical shock?o tendria que hacer el jump manual sin peso?
Hi jorge, I am not sure I understood the questions. But you need access to a weightlifting gym for Jump Manual, however you don’t need weights for Vert Shock.
hey andy i just finished pre shock phase and im really happy that i gained 3 inches to my vert, now i got a 42 inch vertical, my height is 5’7 and a standing reach of 7’3. just one thing after finishing the entire workout which is 8 weeks, do you think i can reach a vertical of 45? my goal here is to reach 50 but i think i will need to really work hard for it. i just want to know is 45 will be possible for me after 8 weeks? anyway gonna post a vid weekly for my progress and hope you can reply on this. thanks andy and happy dunking!
Hey Miko! Congrats on the 42 inch vertical, that’s massive! If you already improved by 3 inches in one week I would say that there is a good chance that you will reach 45 inches by the end of week 8! Looking forward to your weekly videos!
i am still aiming for 50 inches andy so i can do some crazy dunks. im going to test my vertical tomorrow and see what my 42 inches can do. and i only have the pdf of the workouts i dont have the videos coz i cant afford it. anyway happy dunking andy thx for replying appreciate it.
Is the standing reach measured with or without shoes? 😀
Hey WIlliam, I just measured my standing reach again to make sure. It’s exactly 2.39m barefoot which is roughly 7’10”. So I guess 7’11” was with shoes on 🙂
The vert shock website doesnt open so what should i do
Try again! I just checked this link and it worked for me!
Hey Andy,
I did vert shock last year and got pretty bad shin splints about 6 weeks in. I was also playing basketball about twice a week while doing the program. What type of surface were you going your workouts on? I am 33 so that probably has something to do with it but I did most of the workouts on concrete which was probably a bad idea. I went from grazing the rim to being able to hang with one hand but I want to give it another go. Any tips on keeping my aging legs fresh?
Hi Drew, fahter time sucks… I’m closing in on 31 and I can definitely tell, that I need more rest than 10 years ago.
So my tips would be:
– Give yourself additional rest if needed. The program was developed with high school kids in mind, so we old guys need to be a bit more careful 🙂
– Do the intense exercises like drop jumps on a softer surface like grass. And make sure to warm up properly before!
Hi Andy,
I’m in the third week of Vert Shock. I gained 4.5 inches in the first week, but nothing in the second week. I’m into week three now and I was wondering if you did strength training on you legs prior to carrying out this program? Do you think it would be okay to add strength training of legs into this programme? My legs aren’t too strong to be honest.
Thanks
Ian
Hi Ian, i wouldn’t add heavy leg training during the Vert Shock training. Plyometric exercises are very intense and need muscles which are at 100%. I would complete the program and start working on your overall strength after that. I personally did weight training on and off for the last 12 years.
Hi Andy,
Did you take any whey protein when you were doing the Vert Shock program?
If so, how much?
I have read that if you are working out hard, you need a good amount of protein.
Thanks,
Aaron
I eat a lot of protein anyway, but I also added the occasional whey protein shake after workouts.
Hey Andy, I was curious to your results from your second round of vertshock?. My son started with vertshock and went from 16-23 inch standing vert. He has completed 8 weeks of the jump manual and now has a 30″ standing vert(week7). It may be alittle more we measure again tomorrow. He is still about 2-4 inches from dunking but his season starts this next week. He wants to do vertshock again, but we don’t know what results to expect or if he should even do it during season. The jump manual was alot more intense then the vertshock program, so we didn’t know if he would see any results a second time. He will not be lifting heavy during season like he did during the jump manual workouts. Any results from your second session of vertshock or advice?
Hi Travis!
Unfortunately, I never really made it through a complete second run of Vert Shock…
I think not lifting hard during the season is a great idea, you want to have as much energy for basketball practice and games.
Maybe your son could do Vert Shock, but spread out the workouts a bit more to ensure proper recovery times?
Let me know how it goes!
Hey andy i wanted to know did you eat good during the program? Also i am in the start of week 3 and my legs are dead. I also play alot of basketball with the program so what is your take on this ?
Hey Jacob, if you play a lot with the program you will probably need a little more rest. Maybe it would make sense to spread out the program a little bit. I try to eat healthy most of the time. But I remember that I drank a few (more) protein shakes during the program.
Hey btw I loved your blog
My name is Albert Sanchez and I’m currently 16 almost 17 on march 30 I’m 6’0ft I have a vertical of 17 1/2 and when I get a running head start my verticle is 21. I know I have a long way to go but do you think I’ll be able to dunk by the time I finish this program
Do you have any suggest at all anything I should do to combine with very shock
I’m currently on week 1 day 4 recovery day,
Honestly anything you could tell me would help a lot
Thanks in advance
Hi Albert, thanks for the comment!
Congratulations to making the first step to becoming a dunker.
I am 6ft as well and I could dunk (easily) after the program, so it can definitely be done!
Vert Shock is designed to achieve the best possible vertical jump progress in a short time. So I wouldn’t add any training on top because you can easily get into overtraining.
Just make sure that you show discipline and commit until the end of the program. Also, try to eat enough protein, and get enough sleep to that your body can regenerate between workouts.
Good luck and let me know how it goes!
Does my vertical still increase if I don’t rest between each sets for 3 days in the preshock(I forgot to rest between set)
Sure, that shouldn’t be a problem. Just make sure to rest enough starting now:-)
hey Andy, i am shiva and my height is 6 feet precise and my standing reach is 7.10 my current vertical leap is about 22 inches (running) and 20 inches (standing) … i wanna give a try to vert shock ….. will i be able to dunk with this ?? what do u think ?? i got achillis tendonitis 2 months before ….. due to my overtraining in gym …. i took 2 months off and after taking medicines and all prescribed by docter and doing eccentric lengthening of tendon … i seem to be all ok now ……i am back to playing ……. around my area i only have access to grassy ground …for box jumps i have only access to concrete surfaces nearby the aforementioned ground , no hilly area there ….. i wanna ask can i do vert shock without getting injured …. i am doubtful and scared of injuring myself again but i dont want to give up my goal of dunking also at the same time …… i am 20 years old as of noww….. please reply
Hey, shiva. I am no doctor so I am not sure if I can really give you good advice. You could just try Vert Shock, see how it works!But really make sure that you don’t overdo it. As soon as you are starting to feel pain in your Achilles again take a few days off and rest until you feel 100% again! Better to make a little slower progress than another 2 months off with an injury!
Do you need weights when performing the vertshock exercises? or is it simply a “bodyweight” only program?
Hi Faisal, Vert Shock is 100% bodyweight, no need for a gym!
Hey im 5’10” I’ve never done a vertical jump program before i can touch rim and my standing reach is 7’4″ how many inches do you think i need to add in order to dunk
Hey Frednel, check out the Dunk Calculator: https://www.thehoopsgeek.com/dunk-calculator/
It will tell you exactly how much you’ll need to improve!
Hey Andy, I’m interested in doing vert shock, i can already dunk but I want to take my vertical to the next level, would you recommend vertshock? I can already dunk.
Hey Sam, how high is your current vertical? And what kind of training have you done before? Weightlifting, Plyos etc..?
What are the 3types of body holds
The standard plank targeting the central abdominal muslces, and sideways on your left/right arm where you are targeting abdominal muscles on each side.
I have VertShock and I started it today, can I do more vertical jump exercises, even after I did the given vertshock exercises?
Hi Ollie, just stick with the Vert Shock exercises. Overtraining can really hurt your progress, and you don’t want to overdo it now and quit after 2 weeks…
Hey Andy. So I’m not a basketball player, but I am a volleyball player looking to increase my vertical jump. Would this program still be beneficial for me or would you say its specific only to basketball? I’m really interested in buying it and would love to hear your opinion. Thank you!
Good Question! I play volleyball a lot myself and I can say that the increased vertical definitely translates well! The way I jump off of two feet is very similar to the way you jump when you try to spike a ball in volleyball which definitely helps.
Overall, the Vert Shock workout really focuses on quick jumps with short ground contact times which is really helpful in indoor volleyball. If you mainly play beach volleyball you should probably take a look at the Jump Manual. This workout focuses more on strength and is, therefore, better suited for the slower jumps in the sand.
Thank you for the reply! I will definitely look into it.
Hi Andy, i would like to know if you can make this program inside your house. Thank you
Some exercises you can do at home, but you also need to sprint and do depth jumps which won’t work at home.
Ciao Andy,
thanks for the support.
I did 12 week of Boing Vert and than, with just a couple of days of rest, i started Vert Shock.
I gained 3 inches with Boing Vert. I stopped because it is too strong for the kness.
Now i just completed Vert Shock Week 4 and my vert is still the same.
Do you have nay suggestion?
Maybe i am just tired.
I am 30 years old as you.
Thanks
Claude
Hi Claude, 16 consecutive weeks of vertical jump training is probably too much.
I know it can sound counter intuitive, but take one or two weeks off, and you will probably notice an increase in vertical and give your body the time to get back to 100%.
After that, you can complete your Vert Shock cycle.
Hi Andy,
Im about 6 foot 2 and a half and I have a 23 inch standing vertical. I can touch the rim with a running start. If i buy this, do you think I’ll be able to dunk by november tryouts? thanks
Hi Connor. 6’2″ is definitely tall enough so that dunking is absolutely realistic. If you can already touch the rim you probably only need 5 more inches which should be easy to get until November!
I think I will try it
Hey what are your favorite jumping shoes? i am trying to find a pair to use during vert shock
Hey Kendrick, check out this post: https://www.thehoopsgeek.com/best-shoes-for-dunking/
Halo Andi, greeting from Indonesia I’m Danny and been watching your training progress videos and interest to start with VERT SHOCK program. I will be making video for my progress too, thanks man!
Hey Andy,
I started Vert Shock yesterday, and i have a question.
the first workout didnt shock me at all, i felt normal. will this change eventually? i know its too early to ask a question, but i couldnt resist.
anyways, its a wonderful blog that you have here, keep it up!
I guess you are in better shape than I was when I started:-) Just keep going, I am sure you will start to feel “shocked” in a few days.
Hey Andy
Should I do the Vert Shock in the morning or in the afternoon?
Do it whenever you feel best! I don’t like to do sports in the morning, so I always did it in the afternoon. Just make sure that you are not tired and able to give it 100% effort
Hey Andy,
My name is Rylan and I am really interested in the program. Right now I am 6 foot 1 with shoes and can grab rim easily with a running start. Do you 100% truthfully think that this program will help increase vertical and is not at all some fake workout? Thank You.
Hi Ryan, you are at pretty much the same stage as I was before I started the workout. I can’t guarantee that you will have the same success that I had, but it definitely worked for me. Why don’t you just try it yourself? They have a money back guarantee if you aren’t happy with your results – you really can’t lose.
Do you think that reducing the number of workouts per week would reduce the effectiveness of the program? I am wanting to use this for a client I am training this summer but she is a beginner when it comes to training and i think that 6 workouts per week is too much.
I think it makes total sense to adapt the frequency of the workouts to the fitness level of your client. I added a few breaks myself because I was getting really tired
Hey Andy,
Have you heard any anecdotes about older dudes using this work out? I’m 42 and my days of dunking are long gone (I used to smash the rim though) but I do still play a couple times a week. I’m interested in maximizing my vert but not so interested in shredding my knees. Have you heard anything about how older bodies have responded to this work out?
Hey Ben, I think the Jump Manual is probably a better choice for “older dudes”. It relies more on strength and less on elasticity which you tend to lose when you get older. But strength is something you can still increase massively, even if your legs aren’t the youngest anymore! Check out https://www.thehoopsgeek.com/best-vertical-jump-program/ for a comparison of Vert Shock and Jump Manual.
Hey Andy, Can I add on Upper body workouts whole doing vert shock? when is the best time? Pre sho, shock, or post shock, to add the upper body training, because my coach said i need to do upper body
You can just do your regular upper body training. Vert Shock mostly taxes your lower body, so you shouldn’t run into issues with overtraining.
Hey andy, there are days where i just cant do the “sprints” because it’s either raining or the gym that i go to is packed, do you have any alternative? or what do you think should i do? Thank you!
It’s really hard to replace sprints because they teach your body to move at very high speeds and short ground contact times. If there’s absolutely no way to do sprints (who cares about a little rain;-) ) you could try running in-place and concentrate on keeping ground contact times minimal.
Hi Andy,
I’m on my halfway of vert shock phase 1, and i gained 3 inches quickly. I am also working my cardio for almost 3 years now, and it seems that vertshock program per day doesn’t tire me much. Im 5’3 btw.
My question is, can I do other exercises like weight lifting, crossfit exercise after i finished a vert shock program for the day? And also how many inches should i gain to do a decent dunk? Thanks Andy.
Vert Shock is not meant to be challenging from a cardio perspective – so don’t worry about that. Additional cardio training shouldn’t be a big problem, but you shouldn’t do heavy weightlifting like dead-lifts or squats before a Vert Shock training as it will decrease your explosiveness during the workout, and that is the most important aspect of the training!
Hey Andy, i saw that the package of the program have a CD so i think it’ll need a DVD ??? and said that the package have a bonus of 11 modules can i know, what is inside of this modules ?? and last this program a Core strengthening training ?i want to know because im interested to try this workout, .. i hope you can help me for those questions ,, thankyou again wish ya’ll the best Andy.
The program is an online membership, no DVD player needed! Scroll down here to learn more about the bonus content.
How can we extend our vert shock workout if we haven’t reach our goal yet because I might need more than just 15+ inches to dunk?
I’d take at least a break after your finish Vert Shock, but you can always go for another round to further improve your vertical.
Hey Andy
I’m 15 and my vertical is 22 inches in the middle of very shock week 2 my goal is to dunk by Christmas I’m 5ft 10 and have a standing reach of 7ft6 I have gained 2 inches already from very shock my question is when I’m done the 8 weeks and if i still can’t dunk and if I take a break and then do vert shock again will it add the minimum 9 inches on to my new vert ???
The second round will probably not be as effective as the first round (you can’t add 9 inches to your vert forever or you would be literally jumping out of the gym!) but it should still improve your vertical!
Hi, is there an age limit? My basketball mad 12 year old son is keen to try this…
No, there’s no age limit. As long as your son is not completely unathletic he should have no problems doing the workouts.
Hey Andy I am like 5’11 6 foot, and I was just able to grab the rim a couple of days ago. I have not done any specific training for basketball, but I do a lot of weight training for football. I believe my standing reach is from 7’10 to 8 foot, and my vertical is i believe 26 inches to 28 inches. How much do you think I would benefit from doing vert shock?
Impossible to say, but if you have already a great strength foundation, plyometrics could be really effective for you. Also 26-28 inches leaves you a lot of upside.
In complex training techniques there is written deadlift 5 x 54321 reps what does it mean
Do 5 sets of 5,4,3,2,1 repetitions.