#plyometrics

So you want to dunk. Or at least stop being the person whose jumps look more like enthusiastic shuffles.

Vertical jump training is one of those things that sounds simple until you realize most programs either require a full gym setup, take forever to show results, or just... don't work. Vert Shock is an 8-week program that takes a different approach — and after digging into how it's structured, it's worth understanding what actually makes it tick before you commit.

The program was put together by Adam Folker, a former Division I college basketball player, and Justin "Jus Fly" Darlington, a professional dunker with a verified 53-inch vertical. That combination of sports science background and elite jumping ability is what shaped the program's core logic: instead of loading you up with heavy weights, it targets your fast-twitch muscle fibers through plyometrics — the explosive, reactive movements that directly translate to how high you can get off the ground.

There are three phases. The first week (Pre-Shock) eases you in and focuses on technique, and a surprising number of people report already seeing 2–3 inches of improvement here. Then comes the Shock phase — six weeks of progressively harder training, 4–6 days a week, about 45–60 minutes per session. This is where the real work happens. The final week (Post-Shock) locks in your gains. Total: 41 workouts, no gym membership needed, mostly bodyweight exercises.

The science behind it isn't pseudoscience. Plyometric training's effect on explosive power is well-documented. The nervous system angle is particularly interesting — it's not just about building bigger muscles, it's about training your brain to recruit more of the muscle fibers you already have. That's a meaningful distinction and partly explains why results can show up faster than people expect.

Now for the honest part. The program genuinely works for a lot of people, but it's not a magic shortcut. It's high-intensity training, and your joints will feel it — if you have existing knee or ankle issues, this isn't something to jump into without checking with a doctor first. Results also tend to skew better for athletes under 35 and those who are consistent; half-hearted effort produces half-hearted results. And once you finish the 8 weeks, you'll need maintenance work to keep your gains — they don't stay on autopilot forever.

At $67 with a 60-day money-back guarantee, the financial risk is low. But the physical commitment is real. If you're the kind of person who can stick to a structured program for two months, the full review on SeekHobby goes deeper into the week-by-week breakdown and what kind of results are realistic for different starting points.

If you've been on the fence about vertical jump training, this is a solid place to start your research — check out the complete breakdown here.

Summary

Anatomy Trains by Thomas W. Myers introduces myofascial meridians, continuous lines of muscles and connective tissue (fascia) that connect distant parts of the body, influencing movement, posture, and stability. The book details key lines—like the Superficial Back Line, Deep Front Line, and Spiral Line—explaining how they transmit force and coordinate function across the body. Supported by clear diagrams, it presents a holistic view of anatomy, emphasizing fascia’s role in integrating the body’s systems

Concern(s)

In "Anatomy Trains" by Thomas W. Myers some claims about myofascial meridians and their role in movement or pain, lack robust scientific evidence, which may lead to overgeneralizing their impact on the body.

Application

Patrick Surtain II, or ‘Pat’ to his friends, is excited to return with the Denver Broncos for the 2024-2025 NFL season but he understands that as a celebrated cornerback, there’s no place to hide. Fortunately, his off-season strategy of working on strength, speed, and recovery could be key to another successful run—and he’s packing on the protein too. Surtain II, a second-generation NFL athlete,…

Tuck jump.

Jumping. Training.