Vertical Performance Training
General FitnessThis is a 4 week version of the Gen Pop 6 week program. I have added more progressions assuming the clients have a training age greater than 0 or 1
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Abbreviated Warmup #1
Foam Rolling(3-5 mins) - As needed Full Body CARs- -Neck, Scapula, Tspine, Shoulders, Wrists, Cat/Cow, Hips, Knees, Ankles, Toes Mobility/Activations: - Glute Bridge with mini band around knees - Body weight Squat 10x - Lateral Squat x5 each - SLDL x10 each - Band Pull Aparts
Strength/Power
B
Power Circuit #1
Box Jump 2x5 Kneeling Med-ball Chest Pass 2x10 Front Plank 2x - :20 ea
C1
KB Deadlift
2 x 8
C2
1/2 Kneeling Inline Chop
2 x 8
C3
Sumo Hold
2 x 0:20
D1
Split Squat Hold
2 x 0:15
D2
X Pulldown
2 x 8
D3
Floorslide
2 x 8
E1
Push-Up
2 x 8
E2
DB Farmer's Carry
2 x 20
E3
Half-Kneeling Anti-Rotation Hold
2 x 0:15
Conditioning
F
Tempo Intervals
70% of max intensity 10-12 sec work; 60s active rest Repeat 10x Any low-to-moderate intensity exercise such as jogging, biking, swimming, jumping rope, etc.
G
Belly Breathing
1 x 5:00
Prep
A
Mobility Circuit #1
Foam Rolling - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Stretch: - 4 way Hip Stretch Mobility (FRC): - neck rolls 2x each dir - shoulders 3x each - Kneeling T-spine 4-5 breaths/reps each dir - 90/90 Hips 3-4 breaths each leg, then switch and repeat
Prep
B
Dynamic Warm Up #2
Lunge Matrix: - Toe Touch Squat x10 - Split Squat Hold x5 each - Lateral Squat x5 each - SLDL x10 each Agility Ladder - in-in/out-out linear - 1-2 stick - in-in/out-out lateral - scissors - Cross Behind - Cross In Front
Strength/Power
C
Power Circuit #2
Lateral Bound & Stick 2x 5each direction 1/2 kneeling Med-Ball Side Toss: 3x10 each Plank Circuit - 3x :20/:25/:30 seconds each
D1
Goblet Squat
2 x 8
D2
1/2 Kneeling Inline Lift
2 x 8
D3
Toe Touch to Overhead Squat
2 x 6
E1
Alternating DB Bench Press
2 x 6
E2
TRX Row
3 x 8
E3
Front Plank
2 x 0:20
E4
Tall Kneeling Push Pull
3 x 6
F1
SLDL
2 x 6
F2
Suitcase Carry
2 x 25
G
Conditioning Options
4 x 0:20 @ 0:40
Prep
A
Mobility Circuit #1
Foam Rolling - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Stretch: - 4 way Hip Stretch Mobility (FRC): - neck rolls - shoulders - Kneeling T-spine - 90/90 Hips
Prep
B
Dynamic Warm up #1
Lunge Matrix: - Toe Touch Squat x10 - Split Squat Hold x5 each - Lateral Squat x5 each - SLDL x10 each Moving Warmup (10yds each) - Bear Crawl - Lateral Crawl - High Knee Run - Carioca - Inchworm - Forward Skip - Lateral Shuffle
Strength/Power
C
Power Circuit #3
Box Jump: 2x5 1/2 Kneeling Overhead Medball Throw 3x5 each side Plank Circuit 3x :20/:25/:30
D1
KB Deadlift
2 x 8
D2
Inline Cable Press
3 x 8
D3
Bear Crawl
3 x 20
E1
1/2 Kneeling Alternating Overhead Press
2 x 6
E2
1-Arm DB Row
2 x 6
E3
Active Spiderman Stretch
2 x 5
F1
Push-Up
2 x 8
F2
Cook Hip Lift
F3
Front Plank
2 x 0:20
G
Assault Bike
1 x 3
H
Belly Breathing
1 x 5:00
