Vertical Performance Training
No equipment required for this 30 day conditioning program. This is an intermediate level program. You should have at least a year or two of training experience and have a resting HR lower than 60 to get the most out of this program.
Strength training is a part of conditioning so multiple sessions. This is a gym free program but you can absolutely add external loads and do this work in a gym. It is designed to be quite flexible.
I strongly recommend a heart rate monitor as all of the conditioning work is HR based. Although not required, it is the best way to get the most out of this program.
5 sessions per week
Must use App app to view and log training
Program Training
A
CARs - Full Body
Conditioning
B
Dynamic Warm Up #3
Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side)
C1
Tempo Runs
8 x 1 @ 15
C2
Push-Up
8 x 8
D
12 Minute Run
E
Push-Up
F
Front Plank
G
Side Plank
H
Belly Breathing
A
CARs - Full Body
Prep
B
Dynamic Warm up #4
Slow Jog 5 mins Lateral squat with cross connect 2x8 (rt elbow touches left knee, repeat on other side) Frankensteins 2x8 each leg Bird Dogs 2x8 each side Bodyweight Squat 2x12
C
Aerobic Plyo - low level jumps
1 x 3:00
Conditioning
D
Cardiac Output
20-30 mins Run Aim for a heart rate range between 130-150 bpm (a conversational pace. you should still be able to talk during this run) You can also jump rope, or alternate between jump rope and jogging
E
Single Leg Squat
3 x 8 @ 60
F
SLDL
3 x 8 @ 60
G
Push-Up
3 x 8 @ 60
H1
Front Plank
3 x 1:00
H2
Side Plank
3 x 0:30
H3
Deadbug Legs Only
3 x 12
I
Belly Breathing
A
CARs - Full Body
Prep
B
Quadruped Warm Up
Donkey Kicks 10s hold + 10x each leg Quadruped Hip CARs 3x each leg Glute Bridge 20s hold + 10 reps SL Leg Lower 10x each leg Adductor Holds 20s each leg Any moving warmup to prepare for running you like to do (skips, frankensteins, lunges, etc)
C
Tempo Runs
1 x 8 @ 14
D1
Air Squat
3 x 15
D2
Push-Up
3 x 12
E1
SLDL
3 x 5
E2
Front Plank
3 x 1:00
F
Belly Breathing
A
CARs - Full Body
Prep
B
Moving Warm-up #1
Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Knee Hugs Leg Cradle Quad Pulls Lateral Lunge to Skater Squat Forward March Forward Skip Lateral Skip High Knees
C
Aerobic Plyo - low level jumps
1 x 5:00
D
Alactic-Aerobic Intervals - Sprints
1 x 15 @ 15:00
E
Jump Squat
4 x 10 @ 60
F
Push Up - Explosive
4 x 12
G
Bird Dog
3 x 12
H
90/90 Hip Stretch
Prep
A
Dynamic Warm up #4
Slow Jog 5 mins Lateral squat with cross connect 2x8 (rt elbow touches left knee, repeat on other side) Frankensteins 2x8 each leg Bird Dogs 2x8 each side Bodyweight Squat 2x12
B
Cardiac Output
C1
Front Plank
3 x 1:00
C2
Side Plank
3 x 1:00
C3
Deadbug Legs Only
3 x 12
D
Belly Breathing
1 x 5:00
