Vertical Performance Training
Field Sports, Functional Training3 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: - Glute Bridge with mini band around knees - Body weight Squat 10x - Lateral Squat x5 each - SLDL x10 each - Band Pull Aparts - Swimmers
B1
Glute Bridge
2 x 10
B2
Drop and Stick
2 x 5
B3
Pogo Jump
2 x 30
C1
Hang Clean + Front Squat
3 x 5
C2
Hip CARs - Level 2
C3
Hollow Hold
3 x 45
D1
Front Squat
3 x 5
D2
Push-Up
3 x 5
D3
Isometric Holds
E1
SLDL
3 x 5
E2
Chin-Up
3 x 5
E3
Tall Kneeling Push Pull
3 x 10
A1
Turkish Get Up
2 x 2
A2
Hurdle Jump to Split Squat Stick
2 x 5
A3
Band Pull-Apart
2 x 5
B1
Russian KB Swing
3 x 20
B2
Vertical Jump and Stick
3 x 5
B3
Quadruped Hip Extension
3 x 10
C1
Trap Bar Deadlift
3 x 5
C2
1-Arm DB Row
3 x 5
C3
Single Leg Lowering
2 x 10
D1
2KB Front Rack Split Squat
3 x 8
D2
Overhead Pullover
3 x 10
D3
Anti-Rotation Hold - Standing
3 x 20
Skill/Tech
A
Mini Band Circuit #1
Mini Band in/outs x10 Mini Band Jump Switch 5 Lateral Bound
B1
Hang Clean
3 x 5
B2
Single Leg Box Jump
3 x 2
B3
Plank Circuit
1 x 0:30
C1
Single Leg Squat Iso Hold
3 x 5
C2
DB Bench Press
3 x 5
C3
TRX Row
3 x 5
D1
Barbell Hip Thrust
3 x 3
D2
Physioball Rollout
3 x 10
D3
Toe Pro
2 x 20
D4
Tibialis Raise
2 x 25
