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: s: ​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. ...