Vertical Performance Training
This is a phase 2 continuation of the level 3 conditioning program. This is an advanced level program. You should have at least a year or two of training experience and have a resting HR lower than 50 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.
6 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 3x8 Spiderman with Rotation 3x8 (4 each side)
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 12
E
Belly Breathing
A
CARs - Full Body
Prep
B
Moving Warm-up #1
Knee Hugs Leg Cradle Quad Pulls Lateral Lunge to Skater Squat World's Greatest Forward March Forward Skip Lateral Skip 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
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
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 Speed Drills
Any Dynamic, Moving Warm up you like Power Speed Drills: 1. Butt kick: smash the calf into the hamstring with the ankle under the hip joint. 2. A-skip: push the foot away from the ground and find the body’s rhythm and relaxation 3. High knee: the knee is at its highest point when it’s furthest away from the hip Make sure that the head is parallel to the ground during these drills. High CNS jumps: 1. Submaximal standing broad jump (to perfect landing skills) 6x 2.Maximum Vertical Jump and Stick 6x
B
Cardiac Output
Conditioning
C
Cardiac Power Intervals
2 min high intensity run to max HR
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
