Vert Code Elite - Phase 1 Results & Review
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- čas přidán 27. 08. 2024
- I was almost going to design my own program but then I stumbled upon Vert Code Elite by PJF Performance and having listened to his podcast I decided it's worth a go.
For $28 I got access to the Phase 1 "Building a Base" program as well as the extras like the Nutrition Guide and Jump Mechanics Guide. It's effectively three workouts, as during the five days two sessions repeat themselves. Reps go up slightly in weeks 2-4 but really it's three main sessions.
This is really laying the foundation for the sessions to come and making sure your body has no weak links in it. I have never had so many exercises specifically for my feet and it's this kind of attention to detail that gives me hope for the rest of the program.
My technique is improving each week but it has a while to go before it all clicks into place. My legs also started picking up fatigue from lifting weights and I look forward to a few days off before heading into Phase 2.
Insta: / 9to5strength
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Isaiah Rivera's Channel: / porfayvor
You should do this program for the whole year. Paul is so advanced with his stuff and his program is really good
Sprinting and bounds are two of the best ways to improve your running vert. A good mix between flat ground sprints/bounds and uphill sprints/bounds works wonders for jumping ability.
Yeh I can appreciate that, I have a track background (60/100/200) so I know all the bounding progressions and would be very comfortable writing my own program if that's what was needed.
I might try that. My running vert is 2 inches higher from my standing vert. And I need to improve it desperately
@@9to5strength What are bounds?
I think you are going from one program to another too quickly
Watch paul fabritz podcast episode 22, you will realize in which phase you are
Thank you ive been waiting for someone to do a comprehensive review!
He also has Vert Code Bodyweight. No equipment you can do at home. It's just as excellent.
Reemo Brooklyn So the bodyweight version promises the same results?
Andrew Nunnes I would imagine it would be close to but not quite. Of course the elite will get you better results because you're doing jump training with resistance and it's for a longer period of time than the body weight
I Love You what age should I start the Elite version, because Im 14 5’8 and I dont want to stunt my growth
Andrew Nunnes Probably start when you're about 16 or 17. I'm 15 and same height as you and my height is probably going to peak at 5’9-5’11. Weights don't really stunt your growth unless it is really heavy weight. Right now is the perfect time to do Vert Code bodyweight because we are still growing.
@@wp4872 that's fake news bro weights don't stunt your growth at all.
This dude jumps month to month to every program posible, dude build your jump history, build the bases, tendon health, AND PLEASE DO THEM FOR SOME SOLID TIME AND THEN THE GAINS ARE GOING TO KICK IN, jump history is probably the most important. You cannot make gains like this.
Yeah, this dude is stupid, jump science is great and he says he is disappointed because in phase 5 there is no weight training 😂
Thank you for the review!
Never watched one of this guys videos before, saw that he’d done multiple jump programs but only had a max vert in the 20s??? Then I saw 2:18 and everything made sense. That jump was soooo unnatural, like you could see 1 the dude has no background in jumping based sports and 2 is thinking about the way he jumps as he does it. You cannot do a movement properly if you are consciously trying to control every aspect of it. He just needs to stop reading about how to jump/doing all these programs and just go play some volleyball or basketball, force your body to learn how to jump naturally by making your brain focus on something else (actually playing the game). Aside from that just jump every day, don’t think about it just go outside and jump as high as you can. Guarantee he’ll make gains.
Yeh I agree, I'm finding programs that have a day set aside to practice jumping really helpful because I've got zero background. I played football (soccer) and rugby growing up, then did 5 years of sprinting at University. Obviously at 5'9 I wasn't really drawn to basketball but I really enjoy working on my vert.
I disagree slightly with your second point, if I don't think about my technique and "just go with it" I regress to some ugggly jumps. For now at least in the same way you want to hammer good mechanics when first learning to back squat, I want to try and get all the cues down and once it comes naturally to me I can then jump without thinking. Cheers for the comment.
@@9to5strength Hey man, i’m glad you took my comment so positively. I can see how your technique might regress a little if you end up repeating poor habits but I would still strongly advise you to minimise what you are conscious of when you jump. You can’t treat it like lifting weights in terms of cues because the time frame is so much shorter. Try just picking one cue or technique point to practice every time you jump and just hammer that in until you don’t have to think about it, then pick another one. Good technique is very important but perfect technique doesn’t exist, and you have to let your body figure out how to do things in the way thats best for you. Good luck with all your training bro.
@@punchbag34 and @9to5Strength cheers to a very positive comment section interaction.
9to5Strength So many comments about the form, but I think it's cool you're working on your vert. Is this your favorite program so far? I also wanted to say the 3.5" gained in the vert shock video is great. I'd kill for 3.5" this year.
Amazing channel man, thank you.
Bro, your penultimate step must be longer. You are just wasting inches of jump. Lengthen your penultimate step and use the stretch shortening cycle to jump higher. If that doesn't work, try jumping off one foot.
For increased accuracy I blue tacked a ruler to the blackboard 😂😂😂 I mean it works but lol
From a volleyball player’s perspective, your approach is almost goofy footed and your load is nit redirecting your momentum upward, you are letting your body drift forward too much, resulting in a broad jump. The last video of you trying to touch the rim shows you jumping about 3 feet away from the rim and if you come in more agressively and redirect your power to a more vertical force you should see an increase in a couple inches upward! Keep at it!
Cheers, yes I'm only realising that now in phase 5! In all the coaching points I wrote down about block step I never wrote about shin angle. I realise now it's basically 90 degrees to the floor and under my centre of mass, so I'm not translating any of my horizontal momentum into vertical. It makes sense why my 2 step is the same as my full approach!
How’s your vert now
Great review!
Sick video mate
On week 2, you didn’t progressively overload the oscillating squat and iso Rfess what’s your reason on that?
When you say 90 minutes workout time, does that include warmup/cooldown?
Yes it does, warm up is maybe 10 mins and the cool down he doesn't like static stretching so it's just 3 minutes of slow breathing
technique will give you instantly many inches,an other guy that breaks it down perfectly and is a master at it,is tyler ray,project pure athlete,you should get some advices from him too
subscribed! lemme know how phase 2 goes
I got a 26-inch vert and I'm only 14, 5'8'' and don't train. im also white and from new zealand
COS Cuber obscure but specific info!
How you coming a long mate? I wanna invest in the PJF performance at home workout.
Dm me i have
brother, what do you think of nick briz' program.
he is 6'0 has a training program with 10$ total. only bodyweight. do u think it be worth it? best wishes
The first thing that came up when I searched for it was a Reddit post titled "Nick Briz Dunk Academy is a horrible waste of money" so I'm going to say it doesn't look hopeful.
How many reps does plyo has?
Do yoy know if i can follow the program while i am a basketball player having basketball training and stuff
He has a video on that, and he suggests cutting back 50-100% of the reps of plyometrics and doing all the weights while in-season. How much you cut back depends on your demands of training and games, and the focus is on maintaining quality and not over-stressing your body.
have you notice a increase size in the glutes as well?
If not size then definitely strength. He has glute activation drills in the dynamic warm up and emphasises feeling the glutes working on certain exercises and I do notice a difference. Phase 2 is a similar focus and some exercises really light up my glutes.
i dont want to know the reps and sets...i jus want to know what weight exercises u do is it just squats and bulgarians...??
@Mark _101 Thankyou for the reply how long does one workout take?
@Mark _101 Gain any inches?...
Work on your penultimate step. That’s what got me!
Totally agree. I think he could gain a few inches just perfecting the technique. The approach and the penultimate are.... let's say not great.
Sir i dont have money to buy😞😞😞
@Wit Szymanski dude can u send me vert code
I have vert shock
Can someone please share their vert code with me
I’m tryna get vert code I have very shock tho if you want it dm me on insta my @ is rico.rodriguezz
Vert*
I can give you it
@@RicardoRodriguez-kz5ej want vert code elite
@@ark5192 I would love to have it! How was your result?
How old are you?
33
How tall are you
5'9
anyone on here willing to leak me vert programs?
Try to get someone to coach your technique
This man's done pretty much every vertical jump/leg exercise there is and has access to a gym yet still has a 20 inch vertical. I'm sorry that your genetics suck ):
Mikey Coronel Nah he is just jumping to every possible jump program, and as i can see has not done his research well, first you need to build your jumping history, then the bases of strenght and explosiveness + tendon health, then you go do the programs and see massive gains
Yeah the genetic struggle with this one is real. Some lower body hypertrophy would help a lot imho.
@@cikaproka1742 nah you gotta do plyometrics and fix your jump technique/ learn how to jump then do some strength exercise for 2 weeks and if you get gains keep doing the same but if you don't switch up your exercises or do power exercises or some shit worked for me
Mikey Coronel Dude its not that simple, if you are a beginner you will increase your vertical jut by doing base compound movements (deadlift,squat etc..) WHY??!? Becouse you are a beginner and you make results fast bc you’ve never traimed it before, but first you have to make sure that you can move your bodyweight right, than when you finished with that you make sure that you cannot give you’re body any more stimulus by adding weight to these exercises, that is the base man, and than you start with the weights, bodyweight is really important in basketball and dunking, you have to have prehab exercises, tendon sessions etc... I’ve done this myself.
Mikey Coronel Jump technique is learned at the very start of your first jump session, so yeah that is important too, plyometrics come after you get strong, the base is to get strong, al of these dunkers are strong as fuck and can lift a bunch.