Vertical Performance Training
Strength & ConditioningThis is a phase 2 continuation of the Level 2 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) Any dynamic warmup you wish
C
12 Minute Run
D
Front Plank
E
Side Plank
A
CARs - Full Body
Conditioning
B
Dynamic Warm Up #3
Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x10 Spiderman with Rotation 3x810(5 each side) Walking Lunges 3x10
C1
Cardiac Output
1 x 0:00
C2
Alactic-Aerobic Intervals - Sprints
1 x 10 @ 10:00
D1
Plyo Lunge
3 x 10
D2
2 Point Plank
3 x 70
D3
Push Up - Explosive
3 x 20
E
Belly Breathing
A
CARs - Full Body
Conditioning
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) - Knee Hugs - Leg Cradle - Frankensteins - 'World's Greatest' - March - Skip - Lateral Shuffle - High Knees
C
Tempo Runs
1 x 14 @ 15:00
D
DB Rear Foot Elevated Split Squat
3 x 10
E
SLDL
3 x 10
F1
2 Point Plank
3 x 70
F2
Side Plank
3 x 20
G
Belly Breathing
A
CARs - Full Body
Prep
B
Moving Warm-up #1
Knee Hugs Leg Cradle Quad Pulls Lateral Lunge to Skater Squat Forward March Forward Skip Lateral Skip High Knees Ankle Rolls 2x30s Pushup to Downward Dog 3x10 Spiderman with Rotation 3x10 (5 each side)
C
Alactic-Aerobic Intervals - Sprints
1 x 25 @ 25:00
D1
Reverse Lunges
3 x 12
D2
Feet Elevated Push-Up
3 x 15
D3
Single Leg Glute Bridge
3 x 12
D4
2 Point Plank
3 x 1:30
E
90/90 Hip Stretch
1 x 5:00
Conditioning
A
Dynamic Warm Up #3
Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x10 Spiderman with Rotation 3x10 (5 each side) Lateral Squat with Cross Connect 3x10
B
Cardiac Output
Conditioning
C
Cardiac Power Intervals
2 min high intensity to max HR Max run for 2 mins
D1
2 Point Plank
3 x 2:00
D2
Side Plank with Banded Clamshell (Dynamic)
3 x 1:30
D3
Lying Trunk Twist
3 x 15
E
Belly Breathing
1 x 5:00
