Скачать или смотреть Vert Shock Diary - Episode 2: Impressions of week 1

Download my free Guide to Vert Shock and find out if you will be able to dunk after 8 weeks:
http://bit.ly/1S9bDBW

Read my blog on: https://www.thehoopsgeek.com
Download Vert Shock: https://bit.ly/2CniGEH

My Vert Shock Review - Episode 2:
So, week 1 of the Vert Shock program is behind me. And I can tell you: My body is definitely shocked! This week has been really demanding and I can feel my body is still trying to adapt to this new training regime. Especially surprising to me was the fact that the training was so hard on the glutes. But hey, if this workout is not only increasing my vertical jump but also delivers a nice firm ass as a side-effect I won't complain ;-)

Workout in week 1 of Vert Shock:

So week 1 is called the Pre Shock Phase and is supposed to shock the body and prepare it for the training in the following seven weeks. The great thing about the Vert Shock program is that you do not need to go to the gym. All exercises can be done without equipment, except one where you need a basketball (and if you want to dunk you should really have a basketball ;-) )

I decided to do my workouts in a park nearby. There are enough benches for box jumps and the grass surface is definitely better for my joints. There even is a small hill for hill sprints!

The program had me working out on three days, then there was one day of rest followed by repeating the first three days of training. The first two days concentrated on exercises that were all very closely related to jumping. However they focused on different aspects: some exercises emphasise speed and explosiveness (plyometrics) others are more geared towards power and strength (more useful for two-footed jumpers like me). The third day was a full body workout especially targeting core strength. However, most of this workout was also done in an explosive matter, so you wont be doing minute-long planks if you are concerned about that (I hate planks!).

​I usually did my workouts in the evening after work. Which was a great diversion from sitting in front of a computer at a desk all day. Including the dynamic warmup and cooldown, each training session took me about 45 minutes.

The subscribed exercises are very intense, but repetitions are rather low, so you won't be totally spent after a workout. I could totally see some gym rats doing their upper body workouts after the Vert Shock training. However I would't recommend heavy squats or deadlifts as your legs really need the time to regenerate.

​
Results after week 1:
Now I really didn't expect much improvement after only seven days of training. But the way my body feels right now, I don't think it would have made sense to go out there and make a video of some new dunk attempts. Right now I have a hard time walking without looking like a 70 years old grandpa. I hope that my body gets used to the new stress in the next week and that I will be able to post my first progress videos after week 2 of Vert Shock.