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Ayo, thanks a lot! Yeah, I did the 16 weeks Elite Vertical Academy program. Before the program I did 2-3 years of general fitness which helped me to build a good foundation but at some point this would no longer translate to my vertical. If your vertical stayed the same after the program you should hit the "get coaching" button in the program. It's the best imo to talk to an OTA coach and find out what you have to address or change to make some gains. Hope that helps. If you got more questions feel free to ask.

thank you so much!

Thank you! Generally the workouts take around 1.5 hrs. In the first 2 training blocks they took a litte more time than in Phase 3 and Peak Phase. It also depends on how long you need for warm up, if you do mobility additionally and how much rest you need between sets

Hey, good question and this was a very challenging part of the program for me as I also played pickup basketball once or twice a week. So obviously this makes it harder to get enough rest and recovery but you could adjust your schedule. The suggested schedule for the program would be Monday+Tuesday workout, Wednesday rest, Thursday/Friday workout, rest on Saturday and Sunday. Now in your case you could move a rest day to Friday and do the last workout on Saturday before you play basketball. So you would keep 3 rest days a week. Or the other option would be to eliminate 1 rest day and play basketball on Saturday. What's the best option might be very individual so you'll have to find out for yourself. Most important thing is that you are not too fatigued when you perform the EVA workouts. Hope the suggestions help with your decision. If you got more questions, feel free to ask 😉

@@henningchristophersen24 EVA workouts? I have the program. I was thinking I do M/T/W/T. Friday rest. Saturday hoop and do a few max jumps? Sunday rest. How does that sound? I was thinking to that I don’t go as hard on the upper body days as well? I actually have what I believe is there older program it’s the 12 week 3 phase flight system. How should I peak at the end?

@@Bret_Frost Yep, the Flight System is their older program before the Elite Vertical Academy (EVA) was released. Personally I couldn't do 4 days of workouts in a row without rest in between and I wouldn't reduce the intensity on upper body days either to get the most out of the program. But if it works good for you and you're not too fatigued you can also workout M/T/W/T. For peak phase you can check out my video from this year: czcams.com/video/ULMDj4FLRGk/video.htmlsi=ZjH5LleAiy5Wmu9A

@@henningchristophersen24 thanks man i appreciate the insight! I'll let you know how it goes!

In the middle of week 1. I really like the format of the workouts. Should I run the 12 week program twice in a row than follow your peak or just do the 12 weeks than peak? And were you also doing max jumps on your pick up basketball days trying to dunk?

@@sam.williams0956 I'm 5'9'' (176 cm)

I'm not sure if I understand the question correctly, because "metabolic work" can have different meanings when you translate it to german 😅 "activation phase" is just the name the guys from OTA have given this entire first phase of the program. I hope that helps. If not, don't hesitate to ask me again 😉

@@henningchristophersen24 sorry for not being clear. I wanted to say: before going to the gym to do Phase 1 "Activation", what type of training do you do on the field? Bounds? Plyo? sprint? Thanks

​@@corradodesimone8938 ayo, every workout in this training phase - and also in the entire program - follows pretty much the same structure. I can give you a short overview. 1. every workouts starts with a dynamic warmup 2. Power/plyometric exercises. In phase 1 you start with low level plyos like pogo jumps, jump squats, lunge jumps etc. 3. main strength exercise (squat, benchpress, deadlift etc.) 4. auxiliary/hypertrophy (mostly common gym excercises (split squats, rows, pull ups etc.) 5. core/stability

@@henningchristophersen24 thanks!!!! 😊😊😊

Thanks a lot! And the training absolutely translates to many aspects of athleticism. I also felt a huge improvement on quickness, change of direction and deceleration.

thanks a lot! a few years ago I trained 5x a week with a push/pull/leg/upper body/lower body split with the OTA program it's 4x a week with upper body + unilateral focus/lower body + bilateral focus right now in-season I work out 2-3x per week full body or upper/lower split

the best 🙌😁

The program has 4 workouts per week

@@henningchristophersen24 ok thanks

around 76 kg/167lbs @ 5'9''/1,76m

@@henningchristophersen24 i am now in week 15 and my vertical only increased 2 inches, do you think it will increase a lot more after finishing the program and resting for a week?

@@marcnassif5706 yep, the week of rest really helped a lot

@@henningchristophersen24 one more question! In the last week it says 5x1 trapbar deadlift, do you make all the 5 sets on max weight or you go up gradually?

​@@marcnassif5706 personally I made a couple of warm up sets (not too many after you already did plyos) and directly hit my PR in the first 2 sets. Then I did the last 3 sets with less weight. How you approach this can be individual tho. If you feel like you can lift more after the the first sets you can also increase the weight in sets 3,4 or 5 or stay at the same weight. Hope that helps.

hey, thank you! I played basketball 2 times per week during the program, which was probably a bit too much 😅

@@henningchristophersen24 alr bro, thx. pretty sick that you made that progress despite that tho

Thanks man! Yeah, the technique still needs a lot of work. I will try to follow the advice, that the guys from THP gave in one of their recent podcast episodes.

Thank you! I just watched that Video today 🙌

@@henningchristophersen24 nice! Can I ask why you choose OTA and not THP? I can’t decide wich one I want :)

@@dangeworsky1597 I think they are both great options so the decision is not easy. Haven't tried THP myself but heard so many good things about it and recently registered for their free courses. OTA was a perfect fit for me with that 16 week "offseason"-style program, because I mainly want to play my sports in summer. THP offers more personalized coaching, therefore it costs more than the OTA. THP has also specialized in rehab for athletes who are struggling with knee pain for example. Hope that helps with your decision.

@@henningchristophersen24 yes 🙌 thanks

Thank you! The field where I performed the outdoor workouts is just down the street, so I didn't have to perform these workouts at a different time.

Thank you, great to hear that you also did the program. The improvement in overall athleticism can really be a gamechanger, such an underrated benefit of the program. That your vertical didn't improve more can have diffent causes... What was your vertical before? When did you test (how many days after you finished the program)? Did you repeat your vert testing? And how did you test your vertical? Maybe it will help you to take some rest for a few days and then test again.

@@henningchristophersen24 Im 5'9 so: Approach jump (camera - video): from barely touch the backboard to almost touch with whole hand CMJ (tested by my jump lab): 34.8 cm to 39.5 cm (no arm swing) I will retest tomorrow, when I test the first time, I rest 6 days

​@@lalohilbck0703 ayo, from barely touching the backboard to almost touching it with the entire hand is definitely more than 2'' . 🙌 CMJ w/o arm swing is a good indicator but generally way lower than standing vertical jump with armswing how it's performed at the NBA or NFL combine.

Hey, thank you. I keep working on the technique and hope to get some improvement. You can find the email and insta profile in my channel description.

What are your gains so far?

Thanks for your support! I keep working on my technique and hope to to improve. Great to hear that you are also doing the program. It's really not easy but absolutely worth it. Keep going and let's get those gains! 🚀💪 Btw how did you like the bodyweight version?

@@monez771 I will measure my vertical after I finish the program...

@@henningchristophersen24 I did the bodyweight version because I had knee pain while doing EVA. It is a lot easier and a good starting point for Young athletes, but if you have trained for several years it is not the best Time investment.

I think their old program "The Flight System" was 12 weeks. This program is 16 weeks. Weeks 14, 15 and 16 are peak phase.

@@henningchristophersen24 I am thinking about doing it after cutting some weight...how old and tall are you?

@@monez771 I'm 29 years old and 5'9'' (176 cm) w/o shoes

Hey, imo having some experience with the basic excercises like squat, bench press, deadlift, pullups etc. helps a lot. You don't need specific strength numbers but you should be familiar with the technique and know your one rep max.

@@henningchristophersen24 thanks, I go to the gym regularly, but my numbers aren't very high. But that doesn't matter?

​@@cheekymoon2315 If you hit the gym regularly that's already a good foundation. As long as you know how to perform these excercises the numbers don't matter that much imo. Personally my strength numbers also increased tremendously during the program, especially with backsquats.

Ayo, when I got the program i chose the yearly subscription. As far as I can remember each week the content for the next training week will unlock, so you would need the monthly subscription for 4 months. There should also be an option to buy this program standalone without subscription. I found an affiliate link on a blog called "Outdoor Basketball Hub" (not sure if this still works). You could also ask the OTA support about the current options to buy the program, it's changed a bit since I got my subscription.

@@henningchristophersen24 alright thanks! Keep up the good work.

Hey, das ist ja wirklich ganz in der Nähe, freut mich auf jeden Fall, dass Du das Video gefunden hast! Ich bin 1,76 m (ohne Schuhe) und meine Standing Reach ist bei 2,30 m (mit Schuhen). Zu den Programmen von PJF hab ich bisher auch viel Gutes gehört, aber noch nicht selbst ausprobiert. OTA hat für mich perfekt gepasst, weil man das in 4 Monaten in der "Off-Season" super durchziehen kann. Diesen Winter mach ich das Programm jetzt zum 2. Mal.

When you purchase the program you get access to the OTA Hub. There you will get access to all the videos and you can download the PDF files. Check out Overtime Athletes on insta. They just posted a special deal for the EVA without subscription in their story. When I got it last year I purchased the subscription, so I still have access to the OTA Hub. Not sure if you lose that access if you just purchase the program once. However, their current deal looks like a great option. Hope that helps.

Ayo, these are some really good questions. if I remember correctly my approach vertical was around 27''-28'' before I started working out seriously and included squats, bench/deadlifts to my training. There are no minimum strength requirements to start the program, but imo it's important that you have some experience with those compound exercises and know your 1 rep max, because in every workout the weight is given as a percentage of your 1 rep max. So I would recommend to work on general strength first for someone who has never done a squat or deadlift yet. I guess you already have some experience with weight training, 270 lbs on squat and deadlift are quite solid to start the program. 28'' standing and 33'' approach vertical are also really good numbers. For reference 28'' is the avg. vertical jump in the NBA combine. From my personal experience it was good to build up some general strength first, but I also hit a plateau after 1,5 yrs. of general fitness training. I was still able to improve on my squat and deadlift but this didn't translate to my vertical jump. The specific training with the EVA helped me to impove my athleticism at that point.

Around 167 lbs / 76 kg

Hey, thanks for your support! I felt exactly the same after I finished phase 2 last week...desperately needed a deload. But that's actually a good sign, it means you were going all out in your workouts. And I also noticed huge improvements in quickness and change of direction. I'm excited to start phase 3 next week.

Hey, thanks for your feedback! Imo this program works good for any kind of vertical jump. When I did it my standing and approach vertical both improved. It actually helps with your overall athleticism, not just your vertical jump, but also other things like quickness, agility or change of direction. Intensity levels for the exercises are included in the program and they also use progressive overload, which is very important for improvement. So for example with strength exervices like backsquat the intensity is given as a percentage of your one rep max along with sets and reps. In the first week you will start with lower weights and as you progress you will increase the weight and therefore reduce the reps per set. For other exercises like isometric holds you should use a weight that you can hold the position for 30-60 seconds. This is also explained in detail when you watch the videos in the program. This program is very good for volleyball players imo. I play beachvolleyball myself and noticed great improvements when it comey to athletic ability.

@@henningchristophersen24 thanks for reply

Hey, thx for your feedback, I really appreciate it. Great to hear you also started the program, let's go! 💪 Improving my approach is definitely one of my main goals for the next weeks. Hopefully I can get it a little closer to what these top level jumpers are doíng. Isaiah Rivera is going crazy right now, love his content. I also just started the program again. Feel free to check out my last video about it.

@henningchristophersen24 A question about the programme: is there some kind of PDF that you get along with the monthly membership or will I lose all progress and training details if I cancel my subscription after 4 months?

@@kamilc.5271 Yes, you get the program as a pdf file. There is also some additional material like the manual provided as a PDF.

BTW: how tall are you?

@@kamilc.5271 I'm 5'9'' and stading reach around 7'6'' to 7'7'' (230 cm)

I think there are some really good programs and the EVA is definitely one of them. Most important is if the program suits for you personally in terms of goals/price/duration/equipment/approach etc. Also in my oppinion a good program builds the foundation first and then you advance to more complex or intense plyometrics and weightlifting. If you're interested, check out my review about the program. Personally I don't know vertcode elite in detail but what I've seen so far it looks really good as well. Check out coach Nathanael Morton. He has made a review about the vertcode elite and several other vertical jump programs.

Yessir 💪

called game 🏀

Hey, I'm gonna start again in January. There will also be some content here in this channel coming soon✌️

Thank you very much! In terms of equipment It's mostly standard gym equipment, plyo boxes and resistance bands which is required. It may seem a bit complicated at first look, but everything is explained in detail. So once you started and get used to the program, it's pretty easy to follow.

@@henningchristophersen24 thanks. im curious how results from the bodyweight program would compare

You can get good results with bodyweight training as well. In fact a lot of the exercises in the program use bodyweight or dumbbells. OTA just posted a video about bodyweight training. Check that out ✌️

Hey, bei OTA gibts verschiedene Preismodelle. Ich hab damals die komplette jährliche Mitgliedschaft für ca. 300 USD/280€ genommen. Es gibt aber auch eine monatliche Mitgliedschaft für ca. 40 USD pro Monat. In den MItgliedschaften sind neben der Elite Vertical Academy einige Bonusporogramme enthalten (alle Infos dazu gibts unter eliteverticalacademy.com/) Es gibt außerdem ein paar Affiliates, wo man das Elite Vertical Academy Programm alleine (ohne die Bonus-Programme) zu einem günstigeren Preis bekommen kann. Einfach mal "Elite Vertical Academy" googlen, die erscheinen recht weit vorne in den Treffern. Mittlerweile gibt es außerdem eine OTA App, in der das Programm ebenfalls enthalten ist. Infos zu der App und Links, um die Mitgliedschaft in der App zu buchen, findest Du hier: blog.overtimeathletes.com/introducing-the-overtime-athletes-app/ Mit der App habe ich persönlich allerdings keine Erfahrung, die kam erst raus als ich das Programm schon gemacht hatte.

Hey, they use block periodisation in the program, that means the phases are performed after each other. Phase 1 is 5 weeks with isometric focus Phase 2 for 4 weeks with eccentric focus Phase 3 for another four weeks with concentric focus And finally 3 weeks of peak phase

Hey, thank you so much! The outdoor rim was 1-2'' lower so I could dunk on it before the program 😁 But I really struggled on 10ft. I was also looking for a review of the program some time ago. Since I couldn't find anything I did it myself 😁 Next winter I want to perform the program again.

Hey, there are no specific dunk/jump sessions scheduled in the program. But jumping is still part of every workout and the jumps will progress throughout the program. So for example in the first phase you will start with low level plyos and box jumps. Then you're gonna progress with slow eccentric jumps in phase 2. In phase 3 you add to that by focusing on the concentric with exercises like seated box jumps and finally in peak phase you get to perform reactive plyos and max effort standing and approach jumps (unilateral and bilateral). That's just an example because there are of course a lot more exercises for each modality. In terms of dunk sessions I additionally played basketball where I also practised my dunks while I was doing the program. If you're feeling good in terms of soreness, I don't think that's a problem to do so. But I have to admit that was probably a bit too much for me and I felt quite sore some days 🙈 So I will reduce that a bit and focus more on the program when I perform it the next time Hope that helps. If you have any more questions let me know ;-)

@@henningchristophersen24 thank you so much man 🙏

Hey, thanks for your feedback! During the program I haven't done any other lifting.

Thank you! Yeah, I'll keep working on that in the next off season

Hey, thanks for your feedback, I appreciate it! If I remember correctly I received the links via e-mail after I purchased the program and didn't have to wait. (I have to add I'm using the desktop version, the app was released after I got the program.) So for the desktop version I'm logged in to my.overtimeathletes.com/dashboard/ (you get access to the dashboard after you buy the program) In the dashboard all of their programs are listed. The first one is "Elite Vertical Academy". I just have to click that link (ignore the locked-symbol) and so I get to the page shown at 2:56. Hope that helps.

Thanks! Yea, that's my goal for next off season

I'm 5'9''

@@henningchristophersen24 tough 💪

Hey, that's a good question. In your case I wouldn't recommend immediately going for a 1 rep max if you're used to doing sets of 10 reps so far. Especially if you have less than 1 week until the program starts. The good thing is, that you already have experience with weight training and know your 10 rep max. There are some online calculators you could use to assume your 1 rep max from that. Keep in mind this might not be 100% accurate, but it should give you roughly an idea where your 1 rep max will be. And also during the program you wil build up to your 1 rep max week by week. Hope that helps and have a lot of fun with the program! Let's go! 💪

@@henningchristophersen24thank you for the advice. And lastly, since I don’t have that much experience with deadlifting, how would I calculate my one rep max for deadlift. For reference, I haven’t done deadlifts in a very long time. I’ve done trap bar deadlifts before, as it’s seemed like the safer option at my age. Should I try to build up to my 10 rep max with trap bar deadlifts this week , or is there another option you have in mind that will work for this program.

@@asianboyyy3090 Actually they use trap bar deadlifts in the program, so stick with them. I just performed conventional deadlifts because I don't have a trap bar 🙂 Coach Chris also explains it in the program why they prefer trap bar deadlifts.

@@henningchristophersen24should I train this week on trap bar deadlifts to get my 10 rep max, so that I can calculate my one rep max before the program starts? Or will that be too much load on my legs, the week before the program starts

@@asianboyyy3090 yeah, you can perform some trap bar deadlifts a few days before the program starts if you feel like you can go for it. I would probably not go all out when you try it. And when in doubt choose a litte bit lighter weight at the start of the program. This allows you to progress through the 16 weeks of training and build up your strength and power.