The MarketingĪs with any online program, it’s tremendously over-hyped in order to get you to buy it. I really liked the short time of each workout, as although you will find yourself training 4-6 times per week, each session is at most an hour and often less. With an active warm-up you are not only getting the most out of your body during the exercises, you are hopefully reducing injury risk. The program also encourages an extensive warm-up and cool-down, something often neglected by other programs. Despite being critical of the complete lack of variation in the program during the shock phase (weeks 2,4 and 7 are identical as are weeks 5 and 6), if these are the best exercises then I’m fine with doing them all several times a week. I enjoyed these exercises and believe they include most of the important plyometric exercises required to improve your vertical jump. There is a larger change in rest periods during the one week “Post-Shock Phase”. Other than that, there are only minor variations in reps and rest for the six week “Shock Phase”. They appear in the Day 1 session from week 2 onward. There is only one missing exercise and that’s Split Squat Jumps. See below for my YouTube video documenting my results. They either had to work around the injury or stop completely. Of the 30-40 people I’ve interacted with who have done this program, almost half injured themselves. Some strength coaches believe you should be capable of back squatting 1.5 times your body-weight before undertaking any advanced plyometrics. If you are overweight/obese or don’t regularly exercise then this program is likely to do more harm than good. If you have a history of hip, knee or ankle injuries you should probably steer clear. That’s if they manage to complete the 8 weeks without getting injured! Who Shouldn’t Do This Program? Most of the Vert Shock community see results around 2-4 inches. If you see the banner at, the program claims to provide a guaranteed 9-15 inches increase in your vertical jump. One of the main selling points of the program is that it doesn’t require access to a gym. It mainly consists of plyometrics, which are jumping exercises that can be done on a gym mat/grassy area.
The program was created by a former basketball player (Adam) and an elite dunker (Justin). Vert Shock is an 8 week vertical jump training program.
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