Week 2

Vert Shock System: Improvements after 2 weeks

This blog post is about my experiences after following the Vert Shock system for 2 weeks. I will talk about the different focus of each workout day and I will also share a video showing my first results! My body is starting to feel better and I definitely see first improvements!

Hey guys! Maybe you remember all that whining about how exhausted I was after week 1 of the Vert Shock system? Six intense workouts in seven days had really taken a toll on my body ...   So, you can imagine how glad I was that week 2 started with a day of rest for some very welcome recovery. And oh did I make the most of that day off, binging "BoJack Horseman" on Netflix and never leaving the couch once I was home after work 🙂 

Check out the video log of Week 2:

The program of week 2

Days 2 and 3: Jumping specific workouts:

After that lazy day off, the program took up where it left off before, with five (!!!) straight days of exercise. Day 2 and 3 were once again very jump specific. I think I have noticed a pattern by now, that these workouts usually start with very intense plyometric exercises which focus on speed and explosiveness and end with exercises that are more about strength like deep squat jumps.

If you don't know what plyometrics are: In short, plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner (wikipedia). The most popular example of such an exercise is the depth jump where you drop from a park bench or something similar, and upon landing try to explode back upwards as soon as possible with a focus on a minimal ground contact time.

Vert Shock Vertical Jump Training

My Rating:

4.5 / 5 stars (read more)

It make sense that these kind of exercises are scheduled at the beginning of the workout as they are very intense, therefore the central nervous system is heavily involved and fresh legs are very important. 

Day 4: Static core strength  

​Day 4 had an unwelcome surprise waiting for me. I was so happy last week that I didn't find any planks in the Vert Shock system. Turns out I was wrong! They are just called differently and are described as "Body holds". But hey, if it takes planks to throw down some vicious dunks in the near future then sign me up!

Overall, day 4 was focused on core strength with some more similar static strength exercises. You can absolutely do these exercises on a yoga mat in your living room in front of the tv, so the time commitment for this day is far less than for the jumping specific workout days. 

Day 5, 6 and 7: Sprints and explosive strength

I was already familiar with the workout of day 5 as it was also part of week 1. And I definitely saw some improvement as I was more comfortable with the exercises and my body by now is more accustomed this new kind of stress. The workouts of the second week concluded with some more jumping in day 6 and finally one more day of rest.

​First results:

Alright after that little diary entry lets get to the stuff thats really interesting! Does Vert Shock work? Has my vertical jump already improved?

As I was feeling a lot better this week than last week I decided to use the day off to head​ to my favourite basketball court and take a few videos of some dunk attempts:

Before Vert Shock

After 2 weeks


One legged jumps




Max running vertical 




As you can see in the video I am already really close to my first dunk in a long time. Especially if I could improve my technique on the two-footed dunk attempts a little bit, this could already be enough! So I am definitely happy about my improvements so far and cant wait to continue with the training!

I would be happy to see you again in a week! Who knows, maybe I can show you a dunk then? If you have any questions or suggestions just leave a comment! Cya next week!

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