by BoingVERT
Add up to 6 inches to your vert in 21 days
by BoingVERT
Add up to 6 inches to your vert in 21 days

Vert 21

This is a 21 day program to get your vert up FAST. This is a highly experimental program. The goal is to get major gains in a very short period of time. We do not recommend doing any other training while doing this program.

ATTENTION: Please talk to a doctor or physical before beginning this program.

DAY 1

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops

  • 4 sets x 6 reps (60 seconds rest between sets)

Box Jumps

  • 4 sets x 8, 6, 6, 4 (60 seconds rest between sets)
    • Use 100% max effort
    • Use as high a height as possible for Box Jumps

Sprints

  • 3 sets x 25 yards @100% effort

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 2

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops to 1 leg

  • 3 sets x 6 reps (60 seconds rest between sets)

Max Jumps

  • 3 sets x 4, 5, 4 (60 to 120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Sprints

  • 4 sets x 25 yards @100% effort

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 3

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Jump

  • 5 sets x 6 reps (60 seconds rest between sets)

Max Jumps

  • 4 sets x 4, 5, 4, 3 (60 to 120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Sprints

  • 5 sets x 20 yards @100% effort

Bodyweight squats with restricted blood flow

    • 5 sets x 10 reps (80 seconds rest between sets)
      • For restricted blood flow, use a belt or a tie or a rubber strap to cut off blood flow while you do your sets. Watch this video here to learn more. (Note: take off restriction between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

[kc_separator]

DAY 4

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops

  • 4 sets x 7 reps (90 seconds rest between sets)

Box Jumps One Leg Up

  • 4 sets x 8, 8, 8, 8 (60 seconds rest between sets) (8 reps each leg, so 8 left leg, 8 right leg)
    • Use 60 to 70% 1 rep max for deadlifts
    • Use as high a height as possible for Box Jumps

Sprints

  • 3 sets x 40 yards @100% effort (180 seconds rest between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 5

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

  • Medicine Ball Throws (or Bodyweight Arms Throws)
    • 6 sets x 10 reps (75 second rest) @100% effort
      • Throw the medicine ball as high as you can for 10 reps
      • If you do not have a medicine ball, get something heavy (such as a gallon of milk) and throw your ams up with the gallon but do not actually throw the gallon. You are mimicking the arm movement when you jump. Perform 20 to 30 reps instead of 10.

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 6

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Jump

  • 7 sets x 3 reps (60 seconds rest between sets)

Max Jumps

  • 8 sets x 3 reps (120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 7

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

  • Rest

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 8

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Run

  • 4 sets x 5 reps (90 seconds rest between sets)

Box Jump Drop to Jump 

  • 4 sets x 8, 8, 8, 8 (60 seconds rest between sets) (8 reps each leg, so 8 left leg, 8 right leg)
    • Use as high a height as possible for Box Jumps

Sprints

  • 5 sets x 25 yards @100% effort (180 seconds rest between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 9

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Jump

  • 8 sets x 3 reps (60 seconds rest between sets)

Max Jumps

  • 5 sets x 5 reps (120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

[kc_separator]

DAY 10

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops to 1 leg

  • 3 sets x 6 reps (60 seconds rest between sets)

Bodyweight squats with restricted blood flow

    • 5 sets x 10 reps (80 seconds rest between sets)
      • For restricted blood flow, use a belt or a tie or a rubber strap to cut off blood flow while you do your sets. Watch this video here to learn more. (Note: take off restriction between sets)

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 11

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Run

  • 5 sets x 5 reps (90 seconds rest between sets)

Box Jump Drop to Jump 

  • 5 sets x 7, 7, 7, 7, 7 (60 seconds rest between sets) (7 reps each leg, so 7 left leg, 7 right leg)
    • Use as high a height as possible for Box Jumps

Sprints

  • 10 sets x 10 yards @100% effort (180 seconds rest between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 12

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Max Jumps

  • 5 sets x 7 reps (120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

[kc_separator]

DAY 13

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

REST

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 14

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

  • Medicine Ball Throws (or Bodyweight Arms Throws)
    • 7 sets x 10 reps (75 second rest) @100% effort
      • Throw the medicine ball as high as you can for 10 reps
      • If you do not have a medicine ball, get something heavy (such as a gallon of milk) and throw your ams up with the gallon but do not actually throw the gallon. You are mimicking the arm movement when you jump. Perform 20 to 30 reps instead of 10.

Altitude Drops

  • 3 sets x 3 reps (30 second rest)

Altitude Drops to 1 Leg (30 second rest)

  • 3 sets x 2 reps (2 left leg, to right leg)

Bodyweight Squats with Blood Flow Restriction

  • 5 sets x 10 reps @100% Max Speed (30 seconds rest between sets)
  • 5 sets x 10 reps @25% Speed (go very slow)(30 seconds rest between sets)
    • For restricted blood flow, use a belt or a tie or a rubber strap to cut off blood flow while you do your sets. Watch this video here to learn more. (Note: take off restriction between sets)

Sprints 

  • 12 sets by 5 yards (rest 5 seconds) @100% Max Effort

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 15

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Max Jumps

  • 15 sets x 3 reps (120 seconds rest between sets)
    • For Max Jumps – touch as high as you can on the backboard

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

[kc_separator]

DAY 16

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

REST

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 17

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Medicine Ball Throws (or Bodyweight Arms Throws)

    • 10 sets x 10 reps (75 second rest) @100% effort
      • Throw the medicine ball as high as you can for 10 reps
      • If you do not have a medicine ball, get something heavy (such as a gallon of milk) and throw your ams up with the gallon but do not actually throw the gallon. You are mimicking the arm movement when you jump. Perform 20 to 30 reps instead of 10.

Altitude Drops

  • 3 sets x 5 reps (30 second rest)

Altitude Drops to 1 Leg (30 second rest)

  • 3 sets x 4 reps (2 left leg, to right leg)

Sprints 

  • 4 sets x 40 yards (180 seconds rest) @100% effort
  • 12 sets by 5 yards (rest 5 seconds) @100% Max Effort

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 18

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops + Run

  • 5 sets x 6 reps (90 seconds rest between sets)

Box Jump Drop to Jump 

  • 4 sets x 9 reps (60 seconds rest between sets) (9 reps each leg, so 9 left leg, 9 right leg)
    • Use as high a height as possible for Box Jumps

Sprints

  • 10 sets x 15 yards @100% effort (180 seconds rest between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

[kc_separator]

DAY 19

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Bodyweight Squats with Restricted Blood Flow

  • 10 sets by 10 reps (30 second rest between sets)
    • For restricted blood flow, use a belt or a tie or a rubber strap to cut off blood flow while you do your sets. Watch this video here to learn more. (Note: take off restriction between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 20

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Medicine Ball Throws (or Bodyweight Arms Throws)

    • 8 sets x 13 reps (75 second rest) @100% effort
      • Throw the medicine ball as high as you can for 10 reps
      • If you do not have a medicine ball, get something heavy (such as a gallon of milk) and throw your ams up with the gallon but do not actually throw the gallon. You are mimicking the arm movement when you jump. Perform 20 to 30 reps instead of 10.

Altitude Drops

  • 6 sets x 6 reps (30 second rest)

Altitude Drops to 1 Leg (30 second rest)

  • 3 sets x 5 reps (2 left leg, to right leg)

Sprints 

  • 2 sets x 40 yards (180 seconds rest) @100% effort
  • 4 sets by 25 yards (rest 5 seconds) @100% Max Effort

COOL DOWN: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

DAY 21

WARM-UP

  • Jump Rope Speed Increases
    (Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)

    • 60 seconds at 50% speed, rest 60 seconds
    • 60 seconds at 75% speed, rest 60 seconds
    • 60 seconds at 100% speed, rest 60 seconds
    • 30 seconds at 50% speed, rest 15 seconds

WORKOUT

Altitude Drops

  • 5 sets x 2 reps (90 seconds rest between sets)

Box Jump Drop to Jump 

  • 5 sets x 4 reps (60 seconds rest between sets) (9 reps each leg, so 9 left leg, 9 right leg)
    • Use as high a height as possible for Box Jumps

Sprints

  • 3 sets x 15 yards @100% effort (180 seconds rest between sets)

Cool Down: Ballistic Stretching 

  • Ballistic means to “bounce" while you stretch

Once you have completed this. Rest for three to seven days (you can still do the jump rope and stretching). But really rest your legs, stay mostly off your feet. You should feel very, very springy after this. If you have any questions email us at BoingVERT@gmail.com