Perform these exercises 3 - 5 times a week.
Warm up first. This is always a must. As stated previously, warming up consists of doing stretches, a couple minutes of jogging and of course rope jumping. Also run up and down the stairs for a while. Don’t do this too much as you might wear your [...]

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One thing that I think really needs to be stressed is the importance of proper workouts prior to starting a vertical program. A perfect example of this is a weak 14 year old who decides he wants to dunk but is no where near ready. So he decides to buy the Vertical Project Program before [...]

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