Vert Shock Diary - Episode 3 - First results after week 2

Download my free Guide to Vert Shock and find out if you will be able to dunk after 8 weeks: ****** Follow me along on my journey to a 40 inch vertical on: ****** Download Vert Shock : ****** FIRST IMPROVEMENTS AFTER 2 WEEKS This video is about my experiences after two weeks of the Vert Shock program. I talk about the different focus of each workout day and I also share my first Vert Shock results! 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. 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 program. 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.

Hey guys and welcome back to my third entry in this video log series about my eight week Vert Shock training program Thanks for tuning in and if you haven't watched the two previous videos stop this video right now and watch those first so that you are really up to date! So week 2 of Vert Shock is behind me and the good news first: This time my body felt fresh enough to make a few videos showcasing my progress So a little patience and you will see it at the end of the video But first I want to talk about week two a little bit: So week 2 starts and ends with a day of rest in between there are five consecutive days of workouts. But that sounds worse than it is Because workouts are spread around in a way so that each part of the body has enough time to rest So the first two days were all about jumping So a lot of plyometric exercises which I already knew from the first week then the first day The third day was all about static core strength And days four and five and involved sprints and other explosive strength exercises So a little sidebar about that core strength workout on day three So I think I mentioned it in my last blog post but I really hate planks I don't know somehow I have no tolerance for strength endurance exercise at all So when I first looked through Vert Shock I was really happy to see that there were no planks but turns out I was wrong they're still there, there just disguised under another name Theyre called body holds! But thirty second holds are actually not that bad So I think I can tolerate that if it means I can dunk in the near future Overall I have to that I'm feeling a lot better than last week So I'm still a little sore but I'm definitely adjusting and it's getting better each day Alright moving on to the interesting part I've made a few videos showcasing my progress So check it out! Alright guys to freshen up your memories that's what my vertical jump looked like before Vert Shock it was actually ok but I definitely missed something between three to five inches for a dunk And that's the way it looks right now And when I'm jumping without a basketball it looks really promising But this way jumping is a lot easier because you can really use your hands to accelerate upwards So right now I just don't have the technique to also jump that high when I have to dribble a basketball but anyway it's really close already absolutely happy with the improvements after two weeks of Vert Shock And I think it's only a matter of time before I throw down my first dunk! This is it for this week But before I say goodbye I want to use the opportunity and promote my blog a little bit Its over on www.vertshocked.com and I share a lot more information about me About the Vert Shock program and also about the progress I've made so far So I would be really happy if you check it out and maybe even leave a comment there I see you next week again with my next episode of this Vert Shock video series until then bye bye!