Vertical Performance Training
A Basic strength and conditioning program targeted for adults. This program is 3 days a week with full body and conditioning each training day.
This is a generic program with easy modifications and progressions. Mobility, dynamic warm up and tri-sets are utilized to get you great results.
3 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: - 90/90 Stretch, 3 breaths each position - Ankle Mobility - Kneeling T-Spine Rotations - Hip Lift 3x 5sec hold - Quadruped Hip Extension 8x each - Body weight Squat 5x
Power
B
Power Circuit #1
Box Jump 2x5 (Low Box, soft landing, step down) Kneeling Med-ball Chest Pass 2x10 Plank Circuit 2x - :20s ea
C1
Goblet Squat
3 x 10
C2
X Pulldown
3 x 8
C3
Front Plank
3 x 0:20
D1
DB Bench Press
2 x 10
D2
Goblet Loaded Split Squats
2 x 5
D3
Half-Kneeling Anti-Rotation Hold
2 x 0:20
E1
1-Arm DB Row
2 x 10
E2
SLDL
2 x 8
E3
Push-Up
2 x 6
Conditioning
F
Tempo Intervals
6 Sets of [ 15s Work, 45s Rest] choose any low impact machine like Elliptical, Spin Bike, Airdyne Bike Work reps should be fairly high intensity 70-80% max effort
G
Belly Breathing
Conditioning
A
Abbreviated Warmup #2
Full Body CARs - Neck, Shoulder Blades, T-Spine, Shoulders, Wrists, Cat/Cow, Hips, Knees, Ankles, Toes Mobility/Activations: (3-5 mins) - Kneeling T-Spine Rotations - Band Supported leg lower - Split Squat Iso Hold 15-20 sec - Floor Slides
Conditioning
B
Power Circuit #2
Lateral Bound & Stick 2x 5each direction Med Ball Slams 2x5 Front Plank - 2x 20s
C1
Goblet Loaded Split Squats
2 x 8
C2
Horizontal Row
2 x 8
C3
Front Plank
2 x 0:20
D1
TRX Row
10, 5, 20
D2
KB Deadlift
3 x 8
D3
Deadbug Legs Only
3 x 5
E1
Barbell Push-Up
2 x 10
E2
Sliding Leg Curl
2 x 8
E3
Single Leg Situp
2 x 8
F
Conditioning Options
G
Belly Breathing
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: - Kneeling T-Spine Rotations - 90/90 Stretch, 3 breaths each position - Hip Lift 3x 5sec hold - Quadruped Hip Extension 8x each - Body weight Squat 5x
Power
B
Power Circuit #1
3x through this Circuit: - Jumping Jacks 30s - Plank 30s
C1
KB Deadlift
3 x 10
C2
Inline Cable Press
3 x 8
C3
Front Plank
3 x 0:20
D1
Incline DB Bench Press
2 x 10
D2
Goblet Loaded Split Squats
2 x 5
D3
Half-Kneeling Anti-Rotation Hold
2 x 0:20
E1
Single Leg Glute Bridge
2 x 10
E2
X Pulldown
2 x 8
E3
DB Farmer's Carry
2 x 2 @ 20
Conditioning
F
Tempo Intervals
6 Sets of [ 15s Work, 45s Rest] choose any low impact machine like Elliptical, Spin Bike, Airdyne Bike Work reps should be fairly high intensity 70-80% max effort
G
Belly Breathing
