The workouts are broken down into three phases; Pre-Shock Phase, Shock Phase, and Post-Shock Phase. You will complete all exercises listed for the given day. The Sets, Reps, and Rest are all listed and should be followed as closely as possible.

Sets vs. Reps - If I were to do Tuck Jumps, for example, I might do 2 sets of 10 reps. Meaning, I'd jump 10 times, then rest for 120 secs. Then, I'd jump 10 more times.

Rest - The rest times are given and should be followed as closely as possible. Use a stopwatch or timer if possible. You will rest after every set.

A good vertical jump requires a maximal generation of force as quickly as possible. Vert Shock involves explosive movements that will shock your nervous system and force your body to jump higher.

A higher strength to weight ratio equals a better likelihood of having a higher vertical jump. With that said, the workouts use intervals of activity and rest as a way to charge the nervous system to use high threshold muscle fibers resulting in an explosive vertical jump.

Basically, Vert Shock will train your body to jump through the roof.