Vertical Performance Training

Coach
David Conlon

This is a 30 day conditioning focused 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.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
No equipment required // but if you have access to other cardio machines such as Airbikes // Rowers // Treadmills // or Spin Bikes this will allow you to diversify your training and reduce the risk of overuse injuries if your are only running.All strength exercises are bodyweight // but you could easily add dumbells or kettlebells for additional resistance.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

CARs - Full Body

Prep

B

Dynamic Warm Up #3

Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Deadbugs 3x8

C1

Tempo Runs

1 x 6 @ 12

C2

Push-Up

6 x 8

D

6 Minute Run

E

Push-Up

F

Front Plank

G

Side Plank

H

Belly Breathing

Monday
Week 1 Day 2

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 2:00

D

Cardiac Output

E

Air Squat

3 x 8 @ 60

F

SLDL

3 x 8 @ 60

G

Push-Up

3 x 8 @ 60

H1

Front Plank

3 x 0:30

H2

Side Plank

3 x 0:30

H3

Deadbug Legs Only

3 x 12

I

Belly Breathing

Tuesday
Week 1 Day 3

A

CARs - Full Body

Prep

B

Quadruped Warm Up

Quad Hip Extension 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

C

Tempo Runs

1 x 5 @ 12

D1

Air Squat

3 x 12

D2

Push-Up

3 x 10

E1

SLDL

3 x 5

E2

Front Plank

3 x 1:00

F

Belly Breathing

Wednesday
Week 1 Day 4

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 3:00

D1

Jumping Jacks

3 x 60

D2

Air Squat

3 x 60

D3

Push-Up

3 x 60

D4

Lateral Lunge

3 x 60

D5

Mountain Climber

3 x 60

E

90/90 Hip Stretch

1 x 5:00

Thursday
Week 1 Day 5

Prep

A

Dynamic Warm Up #3

Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Lateral Squat with Cross Connect 3x8 (elbow touch opposite knee)

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

30 Day Gym Free Conditioning - Level 1