Quick Start Guide.

Use the following steps to get started with your Vert Shock program.

  • 1

    INTRODUCE YOURSELF

    The first thing you need to do before starting the workouts is introduce yourself in the Forum. Include your name, possibly where you are from, and your goal with the program; “Hi, I’m Adam from Canada and my goal is to dunk with two hands”. The Forum is where if you have any questions or just need motivation, the Vert Shock community along with myself will be there to help you every step of the way.

  • 2

    MEASURE YOUR CURRENT VERTICAL

    Measure your current vertical jump using the Vertical Tracker included. You will do this every 4 weeks to track your progress as you move through the Vert Shock program.

  • 3

    LEARN THE MOVEMENTS

    Watch the exercise videos and familiarize yourself with the movements.

  • 4

    GET STARTED

    Week 1 will be the Pre-Shock Phase. After this, the next 6 weeks will be the Shock Phase, finally followed by the last week; the Post-Shock Phase.

“You can have results or you can have excuses. You cannot have both.”

- Adam Folker

Have a Question?

Head over to The Forum and I will gladly help you out! There’s nothing worse than not knowing how to do something and I don’t want you missing a workout because of it.