Vert Shock Review 2026: Does It Really Work?

Vert Shock is one of the most talked-about vertical jump programs on the internet, claiming users can add up to 15 inches to their vertical in just 8 weeks. Bold claims like that naturally invite skepticism, so we decided to put the program under a microscope.

In this review, we will cover exactly what Vert Shock is, how it works, what results you can realistically expect, and whether it deserves your time and money in 2026.

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What Is Vert Shock?

Vert Shock is an 8-week vertical jump training program created by Adam Folker, a professional basketball player and dunker, along with Justin “Jus Fly” Darlington, a world-renowned professional dunker. The program is entirely bodyweight-based, meaning you do not need a gym membership or any equipment to complete it.

The core philosophy behind Vert Shock is shock training, a form of high-intensity plyometric training designed to recruit and develop your fast-twitch muscle fibers. These are the muscle fibers responsible for explosive movements like jumping.

For a deeper look at the full program and current pricing, visit our detailed Vert Shock review page.

How the Program Is Structured

Vert Shock is broken into three distinct phases:

Phase 1: Pre-Shock (Week 1)

The first week serves as a preparation phase. The exercises here are designed to prime your nervous system and muscles for the more intense training ahead. You will start feeling more explosive even in this early stage, as your body begins activating muscle fibers that have been dormant.

Workouts during this phase are shorter and focus on movement quality rather than maximum intensity.

Phase 2: Shock Phase (Weeks 2-7)

This is where the real work happens. The Shock Phase spans six weeks and features progressively challenging plyometric workouts. The training volume and intensity increase week over week, forcing your body to continuously adapt.

Key elements of this phase include:

• Depth jumps and their variations
• Reactive plyometrics that train the stretch-shortening cycle
• Single-leg exercises to address imbalances
• Specific jump sequences targeting different aspects of the vertical leap

Workouts typically last 45 to 60 minutes and are performed 4 to 6 days per week depending on the specific week.

Phase 3: Post-Shock (Week 8)

The final week is a strategic deloading and peaking phase. Training volume drops significantly, allowing your body to fully recover and supercompensate. Many users report that their biggest jumps happen during or right after this phase, as accumulated fatigue dissipates and the training adaptations fully express themselves.

What Results Can You Realistically Expect?

The headline claim is 9 to 15 inches of vertical gain. Based on our research and user feedback, here is a more nuanced breakdown:

• Beginners (under 20-inch vertical): Can expect 8 to 15 inches of improvement. Beginners have the most room for neurological adaptation, which is where Vert Shock excels.
• Intermediate athletes (20-28 inch vertical): Typically see 5 to 10 inches of improvement. These athletes still have significant room for plyometric development.
• Advanced athletes (28+ inch vertical): May see 3 to 6 inches. At this level, the lack of weight training can be a limiting factor, though the plyometric programming can still produce measurable improvements.

Some of these gains, particularly in the early weeks, come from improved neuromuscular efficiency rather than structural changes. Your nervous system learns to recruit more muscle fibers more rapidly. These gains are real and functional but can partially fade without a maintenance plan (which the program does include).

The Pros

No equipment needed. This is a major advantage. You can do Vert Shock anywhere with enough space to jump. No gym membership, no barbells, no excuses. The plyometric exercises for vertical jump that form the core of Vert Shock can be performed in any open space.

Fast results. Eight weeks is a short commitment, and most users notice significant improvements by week 3 or 4. This keeps motivation high.

Clear programming. Every workout is laid out for you. There is no guessing about what to do or how much. You follow the plan as written.

Focus on athletic movement. Because the training is plyometric rather than gym-based, the gains transfer directly to sport. You are training the actual movement pattern of jumping.

Maintenance plan included. After the 8-week program, you get a plan to maintain your gains, which many programs neglect.

The Cons

Limited strength development. If you lack a base of leg strength, purely plyometric training has a ceiling. Athletes with a solid squat foundation tend to get more out of plyometric programs. If your legs are relatively weak, combining Vert Shock with a basic strength program afterward could yield even better results.

High impact on joints. Plyometric training, especially depth jumps and reactive jumps, places significant stress on your knees, ankles, and hips. Athletes with pre-existing joint issues should consult a physical therapist before starting.

Requires discipline. The program works best when followed exactly as prescribed. Skipping workouts or doing them at half effort will seriously diminish results.

Digital only. Everything is delivered online. If you prefer a physical book or printed workout cards, you will need to create those yourself.

Who Is Vert Shock Best For?

Based on our testing and research, Vert Shock is ideal for:

• Basketball players who want to dunk or jump higher for rebounds and blocks. If dunking is your goal, read our full guide on how to dunk a basketball.
• Volleyball players looking to improve their spike and block height
• Athletes without gym access who need a bodyweight-only solution
• Anyone wanting fast, measurable results in a defined timeframe

It may not be the best fit for:

• Athletes who already have extensive plyometric training experience
• Those with chronic knee or ankle injuries
• Powerlifters or strength athletes looking for a strength-first approach (consider the Jump Manual instead)

How Does It Compare to Other Programs?

Vert Shock’s main competitor is the Jump Manual, which takes a more strength-oriented approach. We wrote a detailed Vert Shock vs Jump Manual comparison if you want to see how they stack up head to head.

For a broader look at all the top programs, check our best vertical jump programs of 2026 roundup.

Is Vert Shock Worth It in 2026?

After thorough testing and analysis, our answer is yes, with some caveats. If you are a basketball or volleyball player with a healthy set of joints and you are willing to commit fully for 8 weeks, Vert Shock delivers legitimate results. The plyometric focus produces fast, sport-specific gains that translate directly to the court.

The program is not magic. You will need to put in consistent effort, prioritize recovery, eat well, and trust the process. But if you do those things, you will almost certainly jump higher at the end of 8 weeks than you do today.

The bodyweight-only approach makes it accessible to almost anyone, and the structured 8-week timeline gives you a clear finish line to work toward.

Final Verdict

Rating: 9.4/10

Vert Shock earns our top rating among vertical jump programs for its combination of proven methodology, accessibility, and real-world results. It is not perfect for everyone, but for the majority of athletes looking to increase their vertical leap, it is the best place to start.

Visit our full Vert Shock review page for current pricing and details, or get started with Vert Shock now.