Vert Shock Program Review – WARNING! Beware The Results!


WARNING: Long post ahead. I won’t be offended if you skim it. But if you want to understand my experience with Vert Shock and see how you can benefit from it yourself, you’ll want to read the whole thing.

Recently, a new vertical jump program called Vert Shock has been making a lot of buzz in the industry.

They say it can increase your vertical by 9-15 inches within the course of just 8 weeks.

Sounds a bit too good to be true, right?

But could the program actually be legit?

Well, today I brought a guest with a very unusual story to answer that question.

My guest’s name is Josh, and he’s a 30-year-old athlete who continually struggled with his jump.

He tried many different ways to increase his vertical, but it wasn’t until lately that he finally got his win over gravity.

Did Vert Shock have anything to do with it?

Watch this video review to find out.


Hey guys! Josh here, and thanks for checking out my Vert Shock review.

The reason I created this post is that I love playing basketball, but like most of you, I have a problem…


Now I know there are worse problems to have, but maybe this situation is familiar to you…

It’s before a basketball game, and you’re warming up…

there’s a layup line, and you’re doing your picture-perfect right-foot left-foot layup…

But then, there’s this guy behind you who’s holding his own dunk contest and is getting all the attention from the crowd.

Sound familiar?

Or maybe you’re out on the playground practicing your 3-pointer, and again… this other guy is there working on his 360 windmill.

Well, my plan was to become that guy.

To achieve this, I decided to follow the 8-week Vert Shock training system by Adam Folker and Justin Jus Fly Darlington.

The Vert Shock Program

Who Am I?

Alright, before I continue, let me introduce myself real quick.

My name is Josh, I’m 30 years old, born and raised in Southern California, and unfortunately, I’m only 6-feet tall, which sucks for me as it means no easy dunks.

It’s quite embarrassing, to be honest, but I’ve never even dunked a basketball before.

Even when I was a senior at high-school, the best I could do is just touch the rim, but I’ve never tasted how it feels to dunk.

I would watch other 6-foot players on my team dunk, and I could only be jealous of them.

To make it even worse…

Other students used to make fun of me, and there was even a point where I was given the nickname Josh “No Dunk“.

It all started as a bit of banter between us, but eventually everyone started using the nick.

I friggin’ hated that!

I think a lot of readers here can relate to my story and would love to increase their vertical and dunk just to prove to their buddies and everyone they were wrong.

So I promised myself that if I ever find anything that works, I’d go out there and share my experience with the world.

That’s why I created this post, to let people know… it’s possible.

Hopefully, my results by the end of the program will motivate you to take action and commit to the training.

My Failed Attempts at Dunking (and it wasn’t even my fault)

During my 30 years of existence on this earth, I came across numerous “tricks” and “shortcuts” that claimed to have the ability to increase my vertical.

I tried many of these programs…

After the 2nd week it becomes Ground Alert

I did Air-Alert, jumpsoles, strength shoes, Vertical Mastery, 50 Inch Vertical, Flying In 4, and the list goes on…

Allow me to spare you the time and money.

80% of vertical jump programs simply don’t work.

Can you believe that?! 80%!

But I’ve also come across some legit programs like The Jump Manual program and Boingvert, which did actually help me.

However, I was looking for something faster, and something that didn’t require me to go to the gym.

Because, to be honest, I HATE lifting weights!

It’s just not my thing!

And I’ve always preferred a good cardio workout out in the open over a weight-lifting session in the gym.

Why I Decided to Try This Program

So what made me want to try Vert Shock?

1. Looks Legit & Not A Scam

Vert Shock looked legit as it was created by two very credible guys…

One is Adam Folker, previously a Pro basketball player who played in Division I NCAA at UC Irvine…

The other is Justin Jus Fly Darlington, an award-winning elite dunker and a master of vertical jumping.

These two have a reputation to consider. Therefore, it was highly unlikely they’d create a scam product.

Also seeing some results with this free pdf prior to doing Vert Shock added to my belief that this was indeed a legit program.

Justin Jus Fly Darlington accepting the Nike Dunk Contest trophy from judges Lebron James and Anthony Davis

2. Good Reviews & Testimonials

There were good reports of it on the net, and the official site was filled with reviews and testimonials from people all over the globe who’ve tried Vert Shock and got significant results with it.

This further strengthened my belief that the product was worth checking.

3. Does NOT Require A Gym

This was really a big thing for me. It’s really what got me into this program.

As said earlier, I’m the type of guy who likes to do his training outdoors, working my body instead of working the weights.

Vert Shock was just the thing I was looking for…

No weightlifting involved, and no equipment necessary.

You can basically do it from anywhere at anytime.

4. Full 60-Day Money-Back Guarantee

The program comes with a FULL 60-day money-back guarantee, so I thought to myself, if this thing doesn’t work, I could at least get my money back.

You’re covered if it doesn’t work for you. However, I’m a strong believer that you need to go all in with the mindset of becoming the best version of yourself in every situation (and this is definitely one of those). With that said, it’s always great to know that you’re not in any type of risk here.

Plus, the cost was just 67 bucks after discount, which is really not that much assuming the program delivered on its promise.

So I dived right in and bought the program without thinking twice.

What Is Vert Shock?

Vert Shock is a relatively new training system designed first and foremost to increase your vertical jump.

It was developed by Pro basketball player, Adam Folker, and one of the world’s highest and most decorated dunkers, Justin “Jus Fly” Darlington.

Adam Folker with Kobe (still can’t believe he’s gone 😢 #MambaForever)

The program is based on the principles of high-intensity advanced plyometrics done specifically in a way that maximizes the neurological response from a certain group of muscles…

These are your Type-II muscle fibers, aka the fast-twitch muscles.

The goal is to stimulate these muscles to fire extremely fast and get them to be more involved in the process of jumping so you can jump higher, quicker, with more power.

How the Program Works

Here’s an excellent video that explains how the program works and why it has such a high success rate, especially among young basketball players:




My Progress

When I started the program, I had a below average one-legged jump, and I couldn’t even grab the rim.

This was true for jumping with both my left and right leg.

Mind you that this is without a basketball…

When testing my vertical WITH a basketball, it was even lower…

Just 21 inches!

Couldn’t even dunk if you gave me a baby hoop (it wasn’t even funny).

Couldn’t even dunk on a baby hoop

So I did some math and calculated that I’ll need about 9 inches to get a basic dunk.

It seemed like a lot at the time, but it was in the range of what the program promises.

And though I had doubts initially, I held my hopes high and told myself that one day I’ll be able to do all those dunks I imagined myself doing…

Off 2-feet, tomahawk, 360, windmill, between the legs, you name it…

It’s important to have a vision of where you want to end up and what success means to you, so I urge you to keep your goals in mind as you’re on the inside and going through the program.

In the coming weeks, I trained very hard and went through the three phases of the program, the Pre-Shock, Shock, and Post-Shock phases.

To track my progress over the eight weeks, I would go out once every Saturday and test my vertical.

This helped me keep track of my jump and ensure that I was making gains.

Testing – every inch counts.

I would also try to dunk here and there because I wanted to get a ‘feel‘ for it and see how my progress manifests itself in real life, rather than just numbers on a piece of paper.

And boy, let me tell you, it is so much fun and so motivating to see your hand reaching higher-and-higher above the rim.

But enough about that, let’s get to the meat and potatoes of this program.

Vert Shock Workouts, Exercises & Phases

As mentioned before, the program has three phases – Pre-Shock, Shock, and Post-Shock.

Here’s what happens in each of them:

1. Pre-Shock Phase

Shocked from the get-go
The first week is called the Pre-Shock phase. It’s comprised of six workouts in seven days, and its goal is to prepare you for the next seven weeks.

I can tell you right now, the Pre-Shock was not “Pre” for me at all.

I felt “Shocked” right from the get-go.

That’s somehow strange because when you look at it, the workouts themselves were really not that hard, or long.

It took only 45 minutes to complete each workout, and it’s not like CrossFit where you really push it to the max by doing tons of repetitions until you pass out.

You are however doing all the exercises at max intensity.

For example, when you’re doing a set of depth-jumps, you’re supposed to stop as soon as you notice your jumping height decreases.

This way, the workout almost seems too easy, because you’re never forced to push it to the limit.

I live in a building where there are no elevators, so after training I have to go up the stairs all the way to my apartment (5th floor), and after my first workout I was getting serious cramps in my calves and upper legs, so there has to be something about that training.

The training schedule – each day has a unique workout.

The first week of Vert Shock has you working out six out of seven days, and the first two days are very jump specific, so you’re doing a lot of plyometrics…

But you’re also doing exercises that are oriented towards strength and power (e.g., deep squat-jumps).

The third day is a little different for a full-body workout – you don’t work your legs, you only work on core-strength and upper-body strength.

The fourth day is dedicated to rest and recovery, then you just repeat the first three days once again.

2. Shock Phase

This is where the real fun begins.

I was definitely feeling it in my muscles after the first week, but at the same time, I was excited because right from the first workout my legs started to feel “springy”.

Felt springy (initially)

I was hopeful that the Shock Phase would really make a difference.

And I wasn’t wrong.

During the six weeks of this phase, I trained 4-6 times per week, working my entire body with all kinds of different exercises.

Although the number of reps remained more or less the same, I could feel the dramatic changes that my body went through as the weeks progressed.

During the first week of the Shock Phase, my muscles started to adapt to the workouts…

I was no longer as achy as before, and I felt more explosive on the court.

After just two weeks of Vert Shock, I had already gained 3 inches on my vertical jump!

That really got me excited.

Starting to make progress – 3 inches in 2 weeks

And as I was getting used to the new exercises, I could start pushing myself to be more explosive with each set.

What really helped was visualizing a target I was trying to reach and pushing myself to beat my own “high score” during each workout.

Mindset is a huge part of seeing success with Vert Shock. You have to push yourself with each jump and stop the exercise as soon as your effort level drops.

After training this way for five weeks, I finally got the reward I had worked so hard for.

One day, I was feeling particularly springy, so I did my usual dunk attempt routine, and to my surprise…

I was able to dunk the ball in one of the first attempts!

No, it was not a spectacular dunk…

In fact, it was the ugliest dunk EVER!

Not how I imagined my first dunk would be.

But it was a dunk nonetheless.

A dunk is a dunk, whether it’s pretty or not.

After this, I knew the program was for real, so I was excited to push myself even more for the remaining three weeks.

And by the time I finished the Shock Phase, my vertical had improved to an incredible (for me, at least) 31 inches!

Now stop and imagine that for a second…

How would you feel if you were never able to dunk, but now you can? What would it feel like to see your hand clearing the rim and then slamming it down with emphasis?

For me, there’s only one word that could describe it…


3. Post-Shock Phase

The last phase of the program was like the cherry on top because it was the final push to gain those extra few inches that I wanted so badly.

It was probably the hardest week of the entire program, requiring you to train six times and really pushing it with the number of sets.

I was already quite worn down by the program, but I wanted to give it a last final push before it’s time to shut down for a break.

One more push

So I was determined not to allow myself to go easy…

I did everything that the Post-Shock Phase required, pushing myself to the limit with each jump.

After the last week, I felt that my body was just too tired to do anything, so I allowed myself three days of rest before measuring my vertical.

And what happened when I stepped on the court after those three days literally shocked me

In just the last week of Vert Shock (plus the three days of rest), I had added a whopping 2 inches to my vertical, which was now at 33 inches! (see video below)

Crazy, isn’t it?

On to the big question…

Does Vert Shock Really Work?

Vert Shock is no magic pill. It’s not a program you can take lightly, and it’s definitely not one of those “Get 50-inch vertical jump doing nothing but sitting on your butt” programs – so don’t expect it to work if YOU don’t work.

It’s really not!

The workouts are very hard at times, and you have to be willing to train intensely and work your ass off if you really want to add BIG inches to your vert.

Following the 8-week program was not an easy task for me.

I had to push myself both physically and mentally in order to complete this program.

What motivated me here was the fact that I kept adding up inches when taking measurements every week.

So, to answer your question…

…will Vert Shock work for you?

If you put in the time and follow through with all the instructions, then yes – the program WILL work for you.

Otherwise, how would this guy be able to get his vertical up to 50+ inches and win so many dunk competitions?!

Jus Fly – a pro who knows what he’s talking about and who has a proven record to get you to where you want to be by giving you access to the right info.

My Vert Shock Results

During the eight weeks of Vert Shock, I’ve gotten a total of 9 inches, going from a 24-inch vertical before, to 33 inches after.

Now I know this is not a Blake Griffin 60-inch vertical, and I’m definitely not going to jump over a car now…

But 33″ is still friggin’ high!

If you think about it, I now have a vertical of an average NBA player.

Wouldn’t it be cool to be able to brag about it to your friends and be totally honest at the same time?!

Here’s a video where I shot myself three days after finishing Vert Shock:


Not too shabby, eh?

Personally for me, seeing the results on my vertical each week was a really gratifying thing.

It gave me a huge motivation knowing that I’m getting better with each workout.

That’s something that other programs failed to do for me.

Vert Shock Pros & Cons

I can’t wrap this review without talking about the pros and cons of the program, so let’s do it.


No Gym Fees & No Equipment Necessary

What I really liked about the Vert Shock system is the fact that you don’t need a gym.

I really didn’t want to sign up for a gym or spend money on equipment, so I did all of my workouts in a nearby park just five minutes from my home, and it was perfect for me.

No Gym, No Problem

All you need for the workouts is a park bench and a soft surface where you can do your jumps freely and securely.

For some exercises, you’ll also need a basketball, but who doesn’t have one these days?!

Besides, how will you ever be able to dunk if you don’t have one?

Super User-Friendly

I really liked the job they did with the members’ area in terms of designing all the elements and making it simple and easy to use.

You can tell they put a lot of thought into it.

The workouts and all the materials are easily accessible, and it’s easy to navigate your way through the site.

Everything’s very straight-forward and the layout is crisp and clear.

Inside Look on The Membership Area

Plus, you can access it from any device, whether it’s a desktop, mobile or tablet, and it’ll adjust accordingly to make sure you get the best viewing experience no matter the device you’re on.

Excellent for Beginners to Advanced Athletes

From beginners all the way up to advanced intermediates, almost any jumper can benefit from using the program.

Typically, if you have a vertical that’s 35 inches or less, it makes you the ideal candidate to profit from Vert Shock.

Quick to Show Results

Vert Shock is very fast when it comes to producing results early on.

Already after the first week I saw a 2-inch increase on my vertical and went from not touching the rim to almost grabbing it.

By the end of the first month, I’ve increased a total of 5 inches and was able to hang onto the rim consistently with one hand.

I went from not touching the rim to hanging on it in just ONE month.

This was so satisfying…

It kept me motivated and committed to staying on course, regardless of how difficult it was or how lazy I felt at times.

No Guesswork

Adam and Justin did a really great job of streamlining the entire process, making sure the program is easy to follow.

Everything in this program is explained in much detail and extremely specifically.

They provide clear instructions so that you don’t end up with unanswered questions or having to guess or speculate.

The workout charts and schedules are all perfectly laid out – they include the amount of sets and reps for each exercise, and they show you exactly what you need to do every day for the entire eight weeks.

There’s also a video library where Adam demonstrates each exercise individually.

Everything is explained and demonstrated from start to finish.

The videos themselves are top quality (shot in HD resolution), and they demonstrate every exercise in slow-motion too.

Inside the videos, not only does Adam show you how to do the exercises, but he also explains everything in detail and points out the common errors people make when doing these exercises so that you don’t end up hurting yourself.

60-Day Full Money Back Guarantee

Adam and Justin have built a quality product which they stand behind 100%.

Because of that, they’re willing to cover your entire purchase with a FULL 60-day money back guarantee.

60-day-money-back-guaranteeThat just goes to show you how confident they are in this program, so much that they’re willing to put THEIR money on the line and potentially let people screw them – all so that you won’t have to take the risk yourself.

You literally have nothing to lose and everything to gain!

But seriously, don’t be a d*ck and misuse this feature.

Only buy Vert Shock if you truly and genuinely plan on following through with the program!


No Weight Training Module

For me, this is actually a good thing, but for others, this might be a turn-off, and I get that…

Not everyone is comfortable with a routine that’s 100% plyometrics.

Some people WANT to include weightlifting in their workouts, and that’s perfectly fine as the program does not forbid you to, you just have to be careful about it.

But this created a new concern for many athletes – overtraining.

This is because not everyone knows how much weightlifting is appropriate, and before you know it, you go overboard and your weight training starts to interfere with your jump training.

For this reason, Adam has decided to address the issue by creating a separate module just for weightlifting…

It’s called Vert Shock Complex Training Routines (more details on that later).

For those who still want the benefit of weightlifting

So if you still insist on going inside the weight room, the Complex Training Routines got you covered.

Lack of Background Knowledge

Vert Shock does an excellent job of telling you what you should do and how you should do it.

But in terms of explaining the reasoning behind the training, they don’t go into much detail about it.

scientific-backgroundIf you’re the kind of guy who likes to read about stuff and dive deep into the research, you might be disappointed, as there’s not much info in it.

This is not a big deal for most people.

And yet, I feel like they could have done a better job of providing some background info about jumping and the science behind it.

Not the Best Choice for Older Athletes

This is just my personal opinion, but generally, I think people older than 30 are better off going with a more gradual program athletes.

The reason I say this is because, over time, people develop joint issues, and the older you get, the more risk of an injury you have.

Vert Shock is a highly intense program.

There’s a lot of jumping going on.

If you’re above 30 and you’re out of shape, jumping straight into it might actually do you more harm than good.

A better approach in this case, would be to start preparing yourself a month in advance by doing some strength training and mobility work on your legs.

Above 30? Make sure your legs are in good shape before you jump in.

Alternatively, you could just go with The Jump Manual, which is considered a more conservative program that spans over a longer period of time.

This is not black and white though, and by saying 30 I don’t mean to say you’re no longer fit to do this program.

I just chose this number as a rough line, but I also know a lot of guys who are well over 30 that are beasts.

It all comes down to how healthy you are and how you take care of your body.

If you’re fairly in shape, it’s safe to assume you can do this program.

Not Suitable for Those Recovering from an Injury

If you’re still recovering from an injury, forget about this program.

This is not something you can do with messed-up ankles/knees/ligaments/whatever…

So do yourself a favor and wait until you’re fully healed before getting into this.

What Can You Expect from the Program?

Dunking’s fun, but denying your opponents at will… that’s 😋 #IcingOnTheCake

Vert Shock is a dedicated vertical leap training system, so the first thing you can expect from it is to, of course, grow your vertical.

But this is actually a misrepresentation of what the program does…

Because in reality, it gives you so much more… and it can impact your game and improve you in many different ways.

Here are some of them:

  • You grab more rebounds
  • You get more points under the rim
  • You block more shots
  • You become faster on the court and able to outrun your competition
  • You develop core strength that stabilizes you and improves your stamina
  • You improve your flexibility and decrease your chances of injury

These and much more are just side effects I’ve had from the program.

And let’s not forget dunking, which is of course why we’re all here in the first place.



It’s time to conclude this review and give you my final verdict on things.

So as you can see, I’ve had quite a big success with Vert Shock.

I’m now finally able to dunk, and it’s all thanks to this unique program.

Don’t make the mistake of thinking this is the end though.

Even though I’m proud of my newfound jumping abilities, it doesn’t mean I’m going to stop working with this program.

Due to my success with Vert Shock, I have marked myself a new goal…

I’ve decided to dream a little bigger and aim for a 40-inch vertical.

Bigger is always better, right ladies?

I’m going to repeat the program and combine it with the Jump Like Justin workout and Vert Shock’s Complex Training Routines.

I hope this combo will give me the ultimate results so I’d be able to dunk on demand and become truly unstoppable under the rim.

So whether you’re playing for fun or looking to become a pro…

Whether you’re looking to dunk or just be more athletic…

You can see how Vert Shock can take you to the next level.

It’s one of the top vertical jump programs in the game right now and it can make a huge difference in your explosiveness on the court.

And while it’s not easy, it’s very much worth it because it gives you a huge edge over your competition.

That’s a wrap.
Anyone who’s serious about stepping up his game should take advantage of this program.

And if you’ve read this far, you’re probably serious, and you have the mindset and discipline necessary to succeed.

Vert Shock will help you become faster, stronger, and it will give you a real shot at being able to throw down that dunk you’ve always wanted.

This is it guys.

I hope this review helped you understand better how the program works, and I hope my results will motivate you to take action.

Happy Dunking!

Last Updated on by Matthew Godley


10 years ago, I've set out on a quest to dunk a basketball on a 10-foot rim. In order to achieve my dream, I decided to use The Jump Manual program. After having tremendous success with it, I made the decision to help others by turning this website into a useful resource for anyone seeking to jump higher. Learn more about my vertical jump evolution here.


  1. Had a very good experience with vertshock, I’m 5’9 170lbs and I went from touching the backboard to grabbing the rim regularly.

    I’m still not dunking yet but I’m very close. I figure I only need 3 more inches. I’m now getting ready to restart the program. Hope to be slamming it down strong next month…

    Thanks for posting this up.

  2. Awesome program.
    I’m 6’1 sophomore and I just threw down my first dunk! (and I’m only on week 4)

    But I want to ask, if I’ll add weights on the gym once a week would it help?

    1. That is SICK man! What was your vertical when you started?

      Don’t change anything at this point. Just keep doing what you’re doing. It’s better to save this stuff for later on when things start to slow down and you begin to plateau.

      In the meantime just stick to the program and keep up the good work.

      1. Thanks for the tip.
        Actually I didn’t measure my vertical, but I was able to grab the rim on most days. So i guess I just had a good starting point.

        But if I had to guess then I think it was around 26-27 inches (my standing reach is 7’10).

    1. Glad to hear that Faris.

      Haven’t done ‘Instant Shock’. The combo of VertShock + Complex Training Routines + LJL (Jump Like Justin) worked good for me.

  3. Hi, I’m 16 years old at 5’11 and I finished the program a few days ago and got 8 inches from it.

    I’m super satisfied with the results and I can now easily grab the rim with 1 hand when going off of 1 foot and I’m almost dunking.

    I made most of the progress on the first 6 weeks but I didn’t see any gains in the last 2 weeks. Did I do something wrong?

    Also, if I redo the program and add Justin’s workout (Jump Like Justin) will it help me increase even more?

    I would really appreciate your feedback. Thanks.

    1. That’s a rock solid improvement, 8 inches is a lot.

      I don’t think you did anything wrong, you fall within the average range of what people get the first time they go through the program.

      And it’s quite normal that you made most of your gains in the first few weeks, because vertical jump is a lot like bodybuilding, the more you progress the harder it becomes to put on new muscle (or inches in our case).

      Also, remember that sometimes your final vertical is revealed only about a week or two after the program, so you may actually take a week off and end up with another 1-2 inches, but those extra 1-2 inches were actually received during those last stages of the program.

      This is why I always recommend people not to test their vertical on the last day, but to take a few days off and then test it. It’s a much more accurate way of doing it and it gives a better representation of your true gains.

  4. Cool results man. I’m 5’11” weighing 180 pounds and I’m also at the same stage as you are, I can almost dunk but I’m not quite there yet.

    I’m now in the post shock phase now and I currently have a 34″ vertical. Before Vertshock it was 25″ and I could only touch the rim.

    Did you end up dunking at the end of the 8 weeks? and do you think I can get to 40 if I continue doing this program?

    1. Thanks Manuel.

      Yes I did pull it off eventually. About a week after the video I finally got that long awaited dunk that I was waiting for so long. man it was really sweet 🙂 super pumped about it!

      But it doesn’t mean I’m going to stop now, I still have a long way to go to get to where I want.

      To answer your question, I think VS coupled with the Jump Like Justin workout + some tweaking, will be enough to get the job done and get you to a 40 inch vertical.

      That’s why I’m getting ready to go all in again for another 2 months.

      I only need 5 more inches and I bet I can get those. Heck, I’m pretty sure I can get even more! That 40″ barrier doesn’t look so intimidating anymore.

      Let me know how it goes for you…

      1. Thanks for the feedback Josh. I actually tested my vertical yesterday and it was 0.5″ higher. Love it.

        I still have 3 more days until I finish but I will take your advice and will wait about a week before I test my vertical again.

        Thanks for everything.

  5. Nice work man. I have a broken arm at the moment so I won’t be having a top notch vert anytime soon… but after I get better I’m going to try vertshock and I will dive in full force to increase my vert. Thanks for sharing this stuff.

  6. Hey man.
    After I’m done with the program how long should I wait before starting it again?

    And do I start with the pre shock phase just like I did the first time? And also do you think doing legs at the gym at least once a week is a good idea or will it be too much overload?

    Thank you.

    1. Hey Drake, your comment was lost somewhere in the spam category, not sure why but I just saw it today.

      If this is still relevant then I think you need to take at least one week off before you restart the program. Some people say even two weeks are needed, but I think one is enough to refresh the systems, provided you’re 100% healthy.

      But if you’re suffering from sensitivity in a certain area or even pain then definitely take more time, no need to rush this and better stay on the safe side.

      Redo the program exactly the way it is including the Pre Shock phase to “recondition” the body after the break.

      I think you can throw in one leg session a week, but don’t go crazy, start very lightly, like only 1-2 exercises with light weight and see if that doesn’t interfere with your recovery.

  7. Beautiful dunks man.
    I’ve just completed the Preshock phase and already gained 3 inches…

    I’m currently 14 and 5’8 and I’m about 4 inches away from touching the rim.

    If I follow the workouts and everything exactly, do you think I’ll be able to dunk by the end of the program?

    1. Very good start Luther. I also had a 3 inch gain after the first week. It’s a good indication that there’s a lot of potential for improvement.
      At this speed you’ll be grabbing the rim in no time.

      For dunking it’s gonna take a while longer and you’re probably gonna need to repeat the program.

      But you’re on course, and you’re already seeing some quick gains. If you can finish it with 8-10 inches it’ll be fantastic.. ’cause then you’ll only need about 4-5 inches in order to seal the deal and then it’s show time 🙂

      Plus, 14 is really young and you’re probably gonna grow a lot in the next couple years. So don’t worry about that too much right now. Just make sure you stick to the program and follow through with it.

  8. Hey Josh,
    I’m midway through the program now and I can already see a big difference in my vertical. I started with a 23 inch standing vertical and I’m now measuring at 27 and finally able to touch the rim.

    I’m considering adding the Jump Like Justin workout to my routine and I want to know if it’s ok adding it now or should I wait until I finish the program first and then add it?

    Thanks for putting up this review.

    1. That’s awesome man, 5 inch gain on your standing vertical is pretty nice.

      Yes you can add the “Jump Like Justin” workout at any point actually. It was meant to supplement the program so it combines with it perfectly.

  9. How long do I need to wait after finishing the program?

    I finished the program yesterday and looking forward to test my vertical this weekend.

    On my last measurement I was jumping 32 inches (8 inches gained) and can now dunk a tennis ball easily.

    Should I take a break before starting the program again or can I go straight into it?

    I’m 16 and 5’10 btw…

    1. Very impressive man.

      BTW Matt just answered the exact same question right above you.

      From my experience so far and from what I’ve seen with other people, you need at least 1 week space just to allow your body to restore itself and freshen up those muscles and joints.

      But if you still feel sore, by all means take as much time as you need, there’s no exact timeframe on it and everyone’s different when it comes to recovery.

  10. Did this program last summer and added 7 inches to my vertical with it. could have gotten even more if I was more serious about it, but I’m planning on doing it again soon.

    Good thing tough that the gains stick so I don’t have to start over from scratch.

    Great review man, thanks for posting.

    1. Glad you enjoyed it.
      It’s funny you mention this actually..

      Just yesterday I’ve tested my vertical after about a month and a half of no training whatsoever.
      34 inches – only 1 inch less than my peak vertical.

      Gotta love sticky gains.

  11. Nice. I’m 15 and I’m currently on week 3 of the shock phase (week 4) and already added 4.5 inches and I can now grab the rim with one hand.

    But my legs are pretty much sore most of the time, is this ok or does this mean I’m overdoing it?

    I can still do everything fine and finish all the workouts but I feel really sore after about a few hours later.

    Am I doing it right?

    1. Awesome man, nice progress.

      I had this problem too, and it’s totally normal. Everyone I spoken with who did the program had soreness on some level during the shock phase. I guess there’s just no way around it (unless of course you’re already very conditioned and used to such intense training).

      I can tell you this, it gets better overtime but you can definitely do a few things to ease up the pain.

      Start doing some mild cardio, stretch more frequently etc.. Also the Jump Like Justin pre-workouts helps with that, I found that the exercises there helped me release my muscles more and minimize the soreness.

      Other than that, as long as you’re seeing good gains then you’re pretty much on track.

    1. You don’t need anything. I did most of the workouts in the gym but sometimes I trained in my own home because I didn’t want to go outside.

      It’s up to you to decide where you want to workout.

  12. Hey Josh.

    I’m getting into the 6th week now and I’m pretty happy with what I got so far. I’m 6’2 junior and I can manage to hang onto the rim fairly consistently now.

    But my legs are just killing me and I feel very tired most of the workouts, it was fine until week 5 but then it started to get really sore.

    What can I do?

    10x in advanced.

    1. Don’t worry man, this is really typical. I also had the hardest time during weeks 5-7, it’s where you’re body really has a tough time to keep up with the training and where you need to pay attention to it the most.

      Make sure your nutrition is in good shape and and give yourself enough rest.

      If you’re doing other things besides VS then start minimizing those activities, you should now focus most of your attention to recovery and keep only the things that are most important.

      Also checkout my comment here to Terry (hint: LJL can help you with that).

      1. Thanks for the quick answer man.

        Yes I’m used to playing basketball on many days of the week. I’ll try to cut that down now.

        Will also checkout Jump Like Justin…

        Thanks again.

  13. Hi,

    Hope you’re still active on here.

    I want to start the program soon, your dunks are pretty nice. Running and jumping with one foot, I can Hang on the rim (I’m 180cm, from germany, probably about 5’9 or something like that). Would you recommend jumping with two, and did you jump with two before the Program? I’d like to jump with two, but I cant even touch the rim then if I try.

    Thanks for your answer, great dunks tho!

    1. Still here Felix, even though this post has gotten kind of dormant lately.

      The goal is to be able to dunk from both, either one-foot or two-feet takeoff.
      It’s very normal that your two-feet jump is lower than your one-foot jump, most people are normally one-foot jumpers.

      Nevertheless, the program works on both of these types of jumps and teaches you the correct form for each one to maximize force transferal.

      You’re 5’11 btw.

  14. I am going to buy this program the next week. I just want to know can i do cardio and strength training along with these exercises if so how to plan a week and day.

    1. Hey Eshwar, it all depends.

      Are you planning on doing other things like practicing/playing basketball too?

      If you do, then I would suggest you to limit your strength training to just once, maximum twice a week.

      The way I would design the week is that the jump training would be in the morning/noon, and the strength training would be in the evening.
      The cardio would be best to be left for off days, but make sure it’s very light cardio and that you don’t strain yourself too much.

      If you’re having a hard time recovering, cut the other activities to half and see how you feel then. Also make sure you’re getting at least 8 hours of sleep at night and that you follow the nutrition guidelines religiously.

  15. I’m 14 and 6 feet tall. Right now I can grab rim with one hand. Also I am a one foot jumper and can’t jump nearly as high off of 2 feet when running or standing still. When I finish the program will I notice an increase in my 1 foot or 2 feet jumping. I would love to be able to slam off of two feet.

    1. Hi Ben!

      It enhances both in general, because once you improve your quickness and your muscles become more coordinated, it produces an increase in both, your one-foot as well as your two-foot jumps.
      But in terms of technique, it doesn’t really touch on the differences between the two. For that, you might want to checkout the Jump Like Justin addon which goes more deep about jumping form and the different mechanics of one/two legged jumps and how to train each one.

  16. Hey josh i am 5’11” with sneakers on and 7’6″ standing reach 24″ vertical i wanted to kno how many inches would i approximately need to dunk thanks

  17. hi josh… am from Nigeria, my vertical reach is just 29inches and am 6’2. how do i purchase vertshock program from my location.

      1. Yea josh, i can’t purchase because i can’t find my country’s currency and name on the purchase page, and i really need it. Can you tell me how to get the program?

  18. Hello Josh,I would like to buy this program but its expensive and Im scared if it doesnt work. I know there is money back but maybe it is a lie and I get screwed over?

    1. You have nothing to be afraid Milos, they’re obligated by law to return you your money if you’re not happy with the product. It’s written in their terms of service.

  19. Hey Matthew I had a quick question. I am really considering purchasing Vert Shock, especially after reading this blog but I wanted to ask if I can still do my abb and chests workouts while doing Vert Shock or should I solely stick to Vert Shock without any additional workouts. Also if I did do the workouts, would they limit my results? Thanks

    1. Chest and abs are ok, but I would either do them after VS’s workouts, or split the sessions entirely.
      Just so you know, VS already has some core work exercises built into it.

  20. was just wondering how long the gains from this stay with you after the 8 week course has been completed?

    I would have to halt my gym routine off to do this properly and would like to return to bodybuilding after the course is finished..

    1. If you plan on bodybuilding after it it’s even better as strength + plyos is the best combo, but there’s a maintenance program that you do once a week to maintain your gains.

  21. Would reducing the number of workouts per week reduce the effectiveness of this program? I am wanting to use it for training with a client, but she is a beginner when it comes to training. I just think that 6 workouts a week will be to much for her. What are your thoughts on this?

    1. Depends on the frequency. How many workouts a week are we talking about?
      Is she going to be doing other things too?

      1. I think 3 workouts per week, 4 max. She is going to be playing JO Volleyball while we are training. However that is really only a few weekend tournaments and 1 practice a week.

        1. Well, since she’s a beginner almost any training will result in some gains… but anyway, it might work even better since there’s a lot of criticism on the program’s progression scheme, mostly the fact that it’s too intense from beginning to end, hence I always recommend athletes to intentionally insert a day off every week to “offset” this problem to some degree.

          1. Ok. Thanks for the advice! Didn’t want to pay for it if there was a chance it wouldn’t work very well.

  22. Hello! If I buy vert shock, can I still continue to lift weights at the gym regulary, or should I stop them. Also how about basketball practises? Is it too much those all combined? (Vertshock + 3 times lifting weights + 2 times practises per week) thanks!

  23. Hello,
    I bought the program as well but I didn’t get the Jump like Justin workout with it.
    If possible can you please send me a copy of it. I want to maximise my results with veryshock.

  24. VS helped me improve my vertical from 20 inches to 27 inches and now i’m able to dunk. 10x Matt.

  25. Hi Josh, thanks for the review, I am still undecided in buying this program as I am looking to jump higher for freerunning as I can’t get over a few walls that my mates take the pi** out of me.

    Do you think this program will help with that? Thanks in advance Lucas

    1. You mean freerunning as in parkour and jumping over roofs and stuff? Careful with that, that sh*t is dangerous!
      But yeah, I can see it helping you with that, even though it’s not specifically meant for this purpose.

  26. Very random and I see this is still kind of active. But I’m 30, 5’11 F. I play ball (looking for an overseas opportunity) Haven’t seen any women on here. wonder why? no hs girls looking to get ups for volleyball or what? anyways, think this could work for me?

  27. Hey Josh,

    I’m a 15 year old volleyball player (from Australia) who is interested in buying the Vertshock program. I am currently around 5’9-5’10 and am around 2-4″ off the rim. Would you recommend me buying the program?


    1. You mean if it works for volleyball? Then yes, it does. The same principles apply, whether it’s basketball or volleyball.

  28. Hey Josh
    I’m 5 “11” and i am in like week 3 of vert shock, after week 1 I could touch the rim but now I can’t touch it anymore. Is it normal to lose inches at certain periods in the program?

    1. Hey Matt, it could definitely happen. No progress is ever linear with training.
      If you’re feeling overly fatigued in your workouts, take a day or two off and test again when you’re fresh.

      1. So your saying if my legs feel to fatigued I need to take a few days off until I workout again or a few days off just to test my verticle again?
        Also, I’m on the high school team and we are going to be having practices every day for 2 plus hours. If my legs get too tired should I take another rest day off if I need to?

        1. “So your saying if my legs feel to fatigued I need to take a few days off until I workout again or a few days off just to test my verticle again?”

          Until you workout again. And always test when you’re fresh.

          “Also, I’m on the high school team and we are going to be having practices every day for 2 plus hours. If my legs get too tired should I take another rest day off if I need to?”

          Definitely. The program is quite intense, even for a young active athlete. Space your workouts and practices so that they’re not one after the other and listen to your body. Recovery > Workouts

  29. I am 5 foot 8 and I have a vertical of 18 inches, I am 14 year old and i am not very athletic at all. Im a good shooter and I want to improve my athleticism. Would this program help and how much do you reckon? Will this also improve my overall athleticism? Thank you very much

    1. It most definitely would. It doesn’t affect just your vertical, it generally makes you more explosive.
      Inches wise, you can expect to gain 6-10 inches if you’re doing just the core program, but if you’re mixing it with complex training (weights followed by plyo) it could be more.

  30. What weights and pylo would you recommend doing along side the program.
    I’m trying to get as much gains as possible. Thanks

    1. In that case, I highly recommend that you also get the complex training addon if you want to maximize this program.
      I would add 2 sessions a week where you basically swap the regular training with the complex training.

    1. Hello Carlos,
      At 5’7 I can’t guarantee that you’ll be dunking after 8 weeks. To be honest, the chances of that happening are very low.
      But you WILL add a substantial amount of inches. So if for example you’re now only able to reach halfway through the net, at the of the program you’ll be able to pop the rim or maybe hang onto it.

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