Vert Shock vs Jump Manual: Which One Should You Choose?

If you have been researching vertical jump programs, you have almost certainly come across Vert Shock and the Jump Manual. These are the two most popular and well-regarded jump training programs available, and for good reason. Both deliver real results.

But they take fundamentally different approaches to achieving the same goal. Choosing between them comes down to your personal situation, training background, and goals. This comparison will help you make that decision with confidence.

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The Core Difference

Before we get into specifics, here is the fundamental distinction:

• Vert Shock is a plyometric-focused, bodyweight-only program designed for fast results in 8 weeks.
• The Jump Manual is a strength-and-plyometrics hybrid program that requires gym access and runs for 12 weeks.

Everything else flows from this core difference. Let us break it down category by category.

Training Methodology

Vert Shock’s Approach

Vert Shock is built around shock training, a high-intensity form of plyometrics. The program trains your nervous system to recruit more fast-twitch muscle fibers and fire them more rapidly. Key training elements include depth jumps, reactive jumps, and various plyometric sequences.

The theory is sound. Research in sports science consistently shows that plyometric training is one of the most effective methods for improving vertical jump performance, particularly for athletes who already have a reasonable strength base.

Jump Manual’s Approach

The Jump Manual addresses what creator Jacob Hiller identifies as nine variables that influence vertical jump. The training combines heavy compound lifts (squats, deadlifts, power cleans) with plyometric work, flexibility training, and even nutrition guidance.

This approach is also well-supported by research. Studies show that combining strength training with plyometrics (known as complex training) often produces greater vertical jump improvements than either method alone.

Verdict: Methodology

Tie. Both approaches are scientifically valid. The Jump Manual’s combined approach is theoretically more complete, but Vert Shock’s focused plyometric specialization can produce faster neurological adaptations. For a deeper look at the science, see our article on the science behind vertical jump training.

Equipment Requirements

Vert Shock

• No equipment needed
• Any space where you can jump safely
• Comfortable athletic shoes recommended

Jump Manual

• Full gym access required
• Squat rack and barbell (essential)
• Plyo boxes or elevated surfaces
• Pull-up bar

Verdict: Equipment

Vert Shock wins. The zero-equipment requirement makes Vert Shock accessible to anyone, anywhere. If you do not have gym access, this settles the debate immediately.

Program Duration and Time Commitment

Vert Shock

• Total duration: 8 weeks
• Workout length: 45-60 minutes
• Training days per week: 4-6 (varies by phase)

Jump Manual

• Total duration: 12 weeks
• Workout length: 60-90 minutes
• Training days per week: 4-5

Verdict: Duration

Vert Shock wins. You finish a full month earlier, and individual sessions are shorter. For athletes with busy schedules or those who want to see results before their upcoming season, this is a significant advantage.

Expected Results

Vert Shock

• Beginners: 8-15 inches
• Intermediate: 5-10 inches
• Advanced: 3-6 inches
• Results appear quickly (often noticeable by week 2-3)

Jump Manual

• Beginners: 10-15 inches
• Intermediate: 6-12 inches
• Advanced: 4-8 inches
• Results build gradually (most noticeable after week 6)

Verdict: Results

Jump Manual has a slight edge for total gains, particularly for intermediate and advanced athletes. However, Vert Shock delivers results faster. If you need immediate improvement, Vert Shock has the advantage. If you want maximum total improvement and can be patient, the Jump Manual may produce slightly better outcomes.

Sustainability of Gains

This is an important and often overlooked factor.

Vert Shock

Vert Shock gains come primarily from neurological adaptation. Your nervous system learns to fire more efficiently. These gains are real and functional, but they can diminish over time without continued training. The program does include a maintenance phase to help with this.

Jump Manual

Jump Manual gains include both neurological adaptation and structural changes (increased muscle strength and size). The strength component means your body has physically changed, making gains more persistent even during periods of reduced training.

Verdict: Sustainability

Jump Manual wins. Strength-based adaptations are inherently more durable than purely neurological ones. If you stop training entirely, Jump Manual gains will fade more slowly.

Coaching and Support

Vert Shock

• Online community and support
• Video demonstrations for all exercises
• Email support

Jump Manual

• One-on-one coaching with Jacob Hiller
• Personalized feedback on your training
• Video demonstrations
• Email support

Verdict: Support

Jump Manual wins decisively. Personal coaching access from the program creator is an exceptional offering. Being able to ask questions about your specific situation and get individualized advice is something most programs at this price point do not offer.

Injury Risk

Vert Shock

High-volume plyometrics place significant stress on joints, particularly knees and ankles. The program does include progressive loading and recovery days, but the sheer volume of jumping in the Shock Phase demands healthy joints and proper form.

Jump Manual

The inclusion of heavy weights introduces different injury risks. Squats and Olympic lifts require proper technique to perform safely. However, the training volume of pure jumping is lower, which can be easier on joints.

Verdict: Injury Risk

Roughly equal but different. Vert Shock carries more risk of overuse and impact injuries. Jump Manual carries more risk of acute weight training injuries. Both require attention to form and listening to your body.

Who Should Choose Vert Shock?

Vert Shock is the better choice if you:

• Do not have access to a gym or weight room
• Want the fastest possible results
• Are a basketball or volleyball player focused on sport-specific movement
• Prefer bodyweight training
• Have limited time for workouts
• Are a beginner or intermediate athlete

Get started with Vert Shock | Read our full Vert Shock review

Who Should Choose the Jump Manual?

The Jump Manual is the better choice if you:

• Have access to a gym with barbells and a squat rack
• Are comfortable with weight training (or willing to learn)
• Want the most sustainable, long-term gains
• Have already tried plyometric-only programs and plateaued
• Are an advanced athlete with a 28-plus inch vertical
• Value personal coaching and support

Get started with the Jump Manual | Read our full Jump Manual review

The Best of Both Worlds

Here is something we recommend for athletes who are serious about maximizing their vertical: do both programs sequentially.

Start with Vert Shock to get quick gains and develop your plyometric foundation. After the 8-week program, transition to the Jump Manual to build the strength base that will push your vertical even higher and make your gains more permanent.

This 20-week combined approach addresses all aspects of vertical jump performance and is the path most likely to produce the absolute best results.

Final Recommendation

If we had to recommend just one program to the average athlete, we give Vert Shock a slight overall edge because of its accessibility, speed of results, and lower barrier to entry. But the gap between these two programs is small, and for many athletes, the Jump Manual will actually be the better fit.

The most important thing is not which program you choose. It is that you choose one, commit fully, and follow through. Either of these programs will make you jump higher if you put in the work.

For a broader look at all available programs, check out our best vertical jump programs of 2026 guide.