Folker System Vert Shock PDF Review analyzes a unique method, using which, you can improve your vertical jump height dramatically.
This online program has been developed by professional basketball player Adam Folker and the world’s highest dunker, Justin Darlington.
Adam claims that after using his method in its complete entirety, you can increase your vertical jump by as much as 15 inches.
Most of his students have increased their vertical jump by at least 9 inches.
This is a terrific feat seeing the fact that most other vertical jump programs fail to achieve this goal (despite trying really hard).
Folker System Vert Shock PDF Review
Name of the Program – Folker System Vert Shock
Type of Product – Digital
Name of the Author – Adam Folker
Bonus Offers – Yes, 4 in Total (Bonus Modules – 11 in Total)
Unique Selling Point –This Method has Helped over 20,000 Basketball Player Excel in their Game
Price of the Product – $67
User Feedback – Positive
LeanAndFit Reviewer Rating – 4.8 Out of 5 Stars
Folker System Vert Shock PDF Review Article Contents:
1) How to Increase Your Vertical Jump?
2) Vert Shock Training Program Specifics
3) The Course Material & Bonus Guides
4) The Advantages
5) The Disadvantages
6) Does Your Body Weight Affect Your Vertical Jump?
7) What Factors Affect You Vertical Jump Height?
8) Why is Vertical Jump Important in Sports?
9) Top 6 Vertical Jump Training Mistakes
10) Final Verdict
How to Increase Your Vertical Jump?
Basically, the human muscles contain Type I and Type II fibers. These fibers need to be activated, to achieve that almost impossible feat of dunking the ball high. Nonetheless, most programs forget to activate the Type II ‘B’ fibers of the human muscle.
When these are activated correctly, they increase your vertical jump by several inches instantly. The Vert Shock Shock Program aims at helping you activate the Type II ‘B’ fibers.
The exercises mentioned in this program are completely safe and helps you avoid injuries such as Patellar Tendonitis. When you learn to activate your fast twitch fibers in the correct manner, you automatically manage to increase the explosive speed in your muscles.
The Pareto’s Training to Increase Vertical Jump:
Using the age old 80:20 philosophy, the Vert Shock System helps improve your vertical jumping ability without causing any serious injury. Each and every exercise involved in this training program has plyometric background.
Ironically, weight training methods involving heavy weights is completely missing in this module. Years of experience and wisdom from the end of Adam Folker and Justin Darlington has led to the development of this flawless program.
In order to develop the perfect formula to improve your vertical jump, both the authors took years and spent frustrating and tedious efforts in perfecting their technique.
While preparing this magical formula, the authors have tested several supplements, diets, exercise regimes, gone through research papers on optimal training and tweaked their own techniques. Hence, the final formula is flawless and optimal in nature.
Old Vs the Vert Shock Vertical Jump Training Method:
When you compare Adam Folker’s Vert Shock Vertical Jump Training Method with old and traditional methods, you would find a lot of difference. The traditional methods involved the use of jumping thousands of times on a daily basis in order to increase your jump height.
This is an incorrect methodology as it does not permit users to achieve their maximum potential. Moreover, constant jumping at the same time slows down your ability to jump to your maximum limit.
Nonetheless, when you train the Vert Shock way, you jump less, activate your Type II muscle fibers and jump to your highest potential. In this way, your workout sessions are short, less tiring and highly effective.
Facts on Adam Folker & Justin Darlington:
Adam Folker is a professional basketball player. When he started playing basketball, his vertical jump measured fourteen inches. When he turned professional, his vertical jump measured 32 inches.
As Adam was not a natural athlete, he had to work really hard to develop his athletic ability. He is a strength and conditioning coach and has been certified by National Strength and Conditioning Association. Basically, Adam has learnt everything via the mechanism of trial and error.
Justin on the other hand is the highest dunker in the world. He is also a high jump record holder and has trained several NBA players to dunk higher than their present capacity. His vertical jump is 50.1 inches (which is the highest in the entire world).
Vert Shock Training Program Specifics
This is what all you can expect when you place an order for Adam’s digital product:
Three Stage Training Methodology:
The total duration of this program is 8 weeks. By the end of it all, you shall have increased your vertical jump by as much as 15 inches. Adam is of the opinion that you should increase your vertical jump by a minimum of 9 inches.
The two exercise forms that are included here are body-weight as well as plyometric. When you combine both exercise forms, you tend to get the best co-ordination between your nervous system and your muscle groups.
The Vert Shock training program is basically divided into three main sections:
The First Stage
In the very first stage, you get to condition your body that shall enable it to jump higher. This is a 7 day program and is termed as the pre-shock training phase. Urging this session your vertical jump shall witness an increment of up to 5 inches. A minimum increase of 3 inches is guaranteed by Adam.
The Second Stage
The second phase is slightly longer in duration and spans for six weeks. In this phase, your nervous system is fine tuned to accept your current approach. This is also termed as the shock-phase. By the end of the sixth week, your body shall automatically tend to leap higher.
The Third Stage
In the last and final stage, you tend to instill the first two stages permanently within your nervous system. This phase is also termed as the post shock phase. Over here, your muscles become capable of following the instructions of your nervous system.
The Course Material & Bonus Guides:
The course is sub-divided into the main guides as well as a couple of bonus offers. Here is a quick look at each of these:
The Main Course:
1) The Quick Start Guide – This is a short eBook that tells you everything that you need to know about training your mind and body to achieve a higher dunk.
2) The Pre-Shock Training Module – This is yet another guide that teaches you how to train your muscles to respond to the major exercise routine.
3) Shock Phase Training Module – In this training eBook, you are taught how to advance your training from the basic phase to the shock phase.
4) The Post Shock Training Method – In this particular lesson, you shall be taught the art of cementing what you learn in the pre-shock and shock training modules in your subconscious memory.
5) The Video Tutorials – In this particular lesson plan, you shall be provided with several video tutorials that shall teach you each and every aspect linked to training your mind and body to achieve a higher dunk.
6) Tracking your Progress – With the help of this tool, you are able to keep a track of the progress you are making attempting to increase your vertical jump.
The Four Bonus Offers:
The First Bonus Guide – This is in the form of an eBook and it teaches you the top 4 jump killers that can sabotage your progress. Valued at $17, this digital guide helps you overcome the top 4 obstacles to your dunking goals.
The Second Bonus Guide – The second guide gets you familiarized with a few hacks that would improve your dunk dramatically. Unlike what you thought, these hacks have no connection with exercises, mental conditioning or supplementation. The market value of this eBook is $19.
Third Bonus Guide – This is a special guide that teaches you the art of checking your goals on a weekly basis. When you check your progress on a weekly basis, you tend to get motivated. This also improves your performance.
The Fourth Bonus Guide – If you would like to provide the added spring to your muscles, you need to feed them right. This eBook contains a list of food items that need to be included in your daily diet that helps provide the extra fuel to your muscles. This guide costs $19 but is provided free with Vert Shock Program.
The Advantages:
>>> This course teaches you to dunk like an NBA professional. Your lateral speed is also increased several folds.
>>> You tend to become confident and dominate the court. Even your reaction time is slashed by over 50%.
>>> This guide permits you to reach the top slot in the scouting reports. When this happens, top basketball teams approach you.
>>> You get more rebounds and you tend to block shots that are aimed at the glass.
>>> When you become a better player, girls always follow you. So, your love life blossoms!
>>> Your coach gives you more time and hence, your game improves dramatically. Even your mindset tends to become positive in nature.
>>> Your improved game compels your teammates to come seeking your advice. This makes you an instant center of attraction.
>>> This digital course can be instantly downloaded onto your computer and used in a jiffy.
>>> If you take full advantage of Vert Shock Program, you tend to get a scholarship to play professional.
>>> This program comes with a 60 day full money back guarantee. You have this time to gauge the practicality of this online guide.
>>> Adam provides prompt customer support via his private email address.
The Disadvantages:
>>> Only a digital version of Vert Shock exists. You cannot hope to step inside a bookstore and start reading it.
>>> If you do not like to play basketball, you might as well like to forget reading this guide altogether.
Does Your Body Weight Affect Your Vertical Jump?
Scientifically speaking, extra body fat would adversely affect your ability to jump high in the air. It is but natural to lose out on your ability to jump higher if you carry an extra 30 pounds of body fat.
So, if you aspire to achieve a higher vertical jump, you need to ensure that you lose the extra body fat that you are currently carrying. It needs to be noted that muscle weight is very different from body fat weight.
Muscle Weight and Body Fat are Not Friends:
When you have lean muscle mass, your ability to jump higher increases significantly. Nonetheless, people also carry a lot of body fat. When you carry extra body fat, your natural ability to jump higher is vastly compromised.
If your body fat is below 25% and you are a male, this is an ideal scenario to develop a high jumping ability. For women athletes, the ideal body weight should not exceed the 30% mark.
Strength of Your Muscle Matters:
Your thigh, calves, hamstrings, the glutes and hip muscles need to be super strong so as to ensure that you achieve a higher leap. Plyometric exercises are highly recommended to increase the strength in your lower body.
In order to involve the muscle groups of your lower body, weight training is also recommended. Athletes often use explosive leaps, box jumps and forceful movements to increase their vertical jump.
Large Calf Muscles Help:
It has been scientifically proven that if the size of your calves is large, you have an edge over your competitors. In simpler words, you can jump way higher than those athletes that have thinner mass on their calf muscles.
Lean Muscle & Power Boosts Your Jump:
While each and every athlete has a different body mechanics, in case you have more lean mass and less body fat, your chances of achieving better vertical jump is high. You should ideally indulge in an hour long anaerobic exercise session to cut down your body fat. Exercises should be performed three times a week.
At the same time, you should indulge in weight training exercises three times a week. Squats, box squats and lunges shall help increase your muscle strength. When combined with stretching and box jumps, your vertical jump capability would improve dramatically.
What Factors Affect Your Vertical Jump Height?
When you can jump high in the air from a stationary position without deviating from the starting point, it is termed as a vertical jump. When you have a high vertical jump, you tend to perform better in several sporting forms such as basketball, football, volleyball, athletics etc.
1) Role of Your Genes in Vertical Jump:
There are over 200 genes that help to ensure your future athletic performance. The structure of your muscle, the blood flow into your muscle, the transportation of oxygen to your muscle, the lactate development in the muscle as well as the energy generation on your muscle is all controlled by these genes.
There are 4 genes that actively affect your athletic performance:
The Speed Gene:
Also known as ACTN3, this gene has the capability of improving the performance of your fast twitch muscle fibers. This in turn allows you to achieve explosive speed with utmost ease. Sprints as well as jumps are positively affected by this gene.
The Inflammation Gene:
While inflammation is considered a taboo in sports, slight inflammation can improve blood flow and energy flow to the concerned muscle part. The IL-6 gene does just that to your body.
This gene has the capability to help improve the performance of athletes involved in short races, such as 100 meter or 200 meter sprints, football players etc. This gene may also help power-lifters and weight lifters.
The Nitric Oxide Boosting Gene:
This is another powerful gene that is mostly found in top performing athletes across the globe. It is also known as Nos-3 and is responsible for boosting the nitric oxide production in the human body.
With the help of increased production of nitric oxide, the flow of oxygen to your muscle groups is hastened. This in turn ensures that you develop bursts of energy and allow your body to perform explosive actions with utmost ease.
Angiotensin Converting Enzyme Gene:
This is the fourth and the last gene that allows you to become a better athlete. Also known as the ACE gene, it helps in the contraction as well as dilation of the blood vessels present in the human body.
The ACE gene tends to affect the slow twitch muscle fibers and thereby enhances the overall strength and stamina of your muscle groups. It gives rise of a more powerful body and increased stamina. Recovery from an injury is also enhanced.
2) Your Form Affects Vertical Jump
The manner in which you progress your jump from a correct stance plays a major role in determining the final outcome of your vertical jump. Hence, in order to improve your vertical jump, you need to simply try and improve your form.
When you have mastered the correct form, jump slowly and not explosively. Over a period of time, your mind would learn to synchronize the new jumping pattern and make it a part of your lifestyle.
Two Vertical Jump Variations:
In case you are practicing vertical jumps then, the standing jump is the first method, whereas the second method is taking a small sprint and then jumping high in the air.
In case you practice standing vertical jump then, ensure to stand as high as possible maintaining an upright stance before initiating your jump. This shall add the missing inches to your standing vertical jump.
The second kind of exercise to increase your jump form is to run at a controlled speed and then jump as high as you can in the air. This is an ideal way to improve your performance in the track and field related sports.
While practicing sprint based jumps, ensure that you have complete control on your eccentric strength. This is when your form shall never be compromised and you shall always manage to control your lower body muscles while executing the jump.
3) Relative Strength and Vertical Jump
Your lower body needs to be strong as well as explosive in order to achieve a higher vertical jump. It needs to be noted that an ideal scenario should be the ability to squat 1.5 times your body weight. This is when you have the capability to jump really high.
4) Plyometric Strength & its Impact on Your Vertical Jump
This is a ballistic way of training your muscle groups wherein explosive speed is used to activate the type one and type two muscle fibers. Plyometric training can improve the speed, energy levels, the strength, flexibility, oxygen supply and recovery of your target muscle.
By cushioning your fall and allowing optimal extension of your knee muscle as well as the muscle in the hamstrings, plyometric training is capable of contracting and then expanding your target muscles, within a fraction of a second.
The eccentric contraction followed by a ballistic movement is what propels your muscles to spring forward. This in turn helps you achieve the explosive movement essential for a higher vertical jump.
5) ROFD & its Impact on Your Vertical Jump
The Rate of Force Development has a major role to play in determining how you shall jump. The strength of your jump muscle group (lower body) compared to your existing body weight determines how high you shall jump.
Hence, the strength of these muscles needs to be increased via deep squats. You may also increase the strength of your jump muscles with the aid of deadlift as well. When you start to lift more weights in deep squats as well as your deadlift, inches to your existing vertical jump shall automatically be added.
6) Does Your Height Affect Your Vertical Jump?
In case you are a tall person then, you shall have an edge over an individual with a shorter height. This is regardless of the fact that both you and the shorter individual have identical body segment rotations. This is because at the center of the mass of the taller individual tends to naturally cover a larger distance.
Nonetheless, if a 5 foot man is competing with a 6 foot man (with both having the same vertical jump styles and identical body segment rotations) then, the shorter individual should have a higher strength to body weight ratio. In fact, the 5 foot man should also have a higher strength to weight ratio as compared to the 6 foot individual. Only then does he stand a chance of jumping higher than his taller opponent.
Why is Vertical Jump Important in Sports?
How important is vertical jump for basketball players, volleyball players, track & field athletes, badminton players? Well, the answer is ‘Very Important’. Nonetheless, sports such as wrestling, weight lifting, sumo wrestling, chess, carom, billiards etc. do not require you to have a great vertical jump.
In a nutshell, all sports that require you to possess ballistic movements require you to have a high vertical jumping power. NFL athletes are often made to undergo vertical jump tests in order to assess their overall performance in the game.
If you have a natural explosive muscle structure, your performance in sports such as basketball, volleyball, tennis, high jump, badminton etc. shall be naturally improved. Moreover, higher vertical jump ability shall also ensure that you recover from a game rather quickly as your muscles have the natural ability to intake oxygen that aids recovery.
Top 6 Vertical Jump Training Mistakes
Vertical jump training is essential for ensuring that you gain inches to your jump and improve your performance in the field. Nonetheless, lack of knowledge on this aspect or following an incorrect training process can hamper your overall progress.
Here are the top 6 mistakes athletes and coaches make while training to improve the vertical jump:
1) Simply Following Drills is Not Enough:
In case you thought that by simply performing all the exercise drills and following plyometric training shall improve your vertical jump dramatically then, you are wrong.
It is the use of correct jumping technique as well as practicing more often that shall add the missing inches to your vertical jump. So, you need to practice your jumps and include your heart into the jumps. Simply put, do not be mechanical in your performance.
2) Neglecting Power Based Workouts:
Your vertical jump is directly dependent on your lower body strength. Unless and until you are developing your relative strength, you simply cannot hope to increase your vertical jump.
An ideal athlete who aspires to add inches to his/her vertical jump should be able to squat 1.5 times his/her body weight. So, work on your lower body by performing squats on a regular basis.
Simply ensure that your rest intervals between sets are not more than 45 seconds. So, the rest duration is kept to a bare minimal whereas the weight is to be increased on the squat rack.
3) Excessive Workouts:
Sometimes, when you train and avoid taking adequate rest, you suffer from burnout. Basically, you tend to focus on your squats and other lower body related explosive exercises and forget to rest adequately. This results in your muscles fatiguing rather quickly. So, avoid over training.
4) Lifting Too Much Weight:
Athletes looking to increase their vertical jump often get carried away and begin to lift very heavy. Sometimes, they lift more than twice their body weight, which in turn would hamper your explosive ability. So, avoid lifting excessive weights while squatting.
5) Recovery Post Exercise:
It is a well-known fact that until and unless you are able to recoup from excessive exercise, you cannot hope to make progress. So, after plyometric training and weight training, you need to rest.
In case you are unable to rest after the rigorous training session, you tend to adversely affect your muscle groups. Over a period of time when your training is continuous and recovery is minimal, rather than making progress in your vertical jump, you shall start to deteriorate.
6) Diet & Nutrition:
Just as correct exercise and recovery is vital to improve your vertical jump, your diet also plays a major role. Most athletes who think that by eating fast food way too often they can still make progress are in for a shock. The answer is ‘no – you cannot improve your vertical jump eating fast food’.
Correct amounts of carbohydrates, fats and proteins are required to ensure that you make the gains that you always wanted. You might want to indulge in fast food occasionally but it should not be made an everyday affair (perhaps once a week).
Final Verdict on Folker System Vert Shock PDF
If you are a basketball fan then, you would undoubtedly love to have an edge in the department of dunking.
The Folker System Vert Shock Program ensures that you gain inches to your vertical jump, thereby giving you an edge over other basketball players.
Moreover, the cost of this package (including the bonus offers) is $67. This is a reduced pricing as the original price tag is $137.
Tens of thousands of basketball players have vouched for this method and have praised it to no ends. This again goes onto prove the power of Adam’s vertical jump increment method.
The only issue here is the lack of intention. In case you dislike the idea of playing basketball then, this guide is worthless. Other than that it is a boon for players with a serious mindset to improve their game.
In my opinion, opting for Adam’s online coaching lessons can not only improve your vertical jump height, it can also help you break into the professional basketball league.
Moreover, this guide has been written by experts in the game. Hence, their knowledge of basketball and the secret tips to improve your game are genuine and trustworthy in nature.
References:
- https://thesportjournal.org/article/tag/basketball/
- https://www.researchgate.net/publication/339472139_GROUND_REACTION_FORCES_DURING_A_BASKETBALL_DUNK