Vertical Performance Training
Field Sports, Strength & ConditioningFrom GPP
Follows 3 phase, but i am going Eccentric First, than Isometric, then Concentric
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
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 x10 - Prone Swimmers x5-8
B1
Pause Box Jump
2 x 6
B2
1/2 Kneeling Inline Lift
2 x 8
C1
Goblet Squat
2 x 8
C2
1/2 Kneeling Landmine Press
2 x 8
C3
Tibialis Raise
2 x 15
D1
DB Split Squats
2 x 8
D2
Front Plank
2 x 0:30
D3
X Pulldown
2 x 8
E
Belly Breathing
1 x 3:00
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
B
90/90 Hip Mobility Series
C
Cardiac Output
1 x 30:00 @ 130
Conditioning
A
Abbreviated Warmup #2
Foam Rolling (5 mins) - Glutes, Hamstrings, Quads, HipFlexors, calves, Upper Back, Lats Full Body CARs - Neck, Shoulder Blades, T-Spine, Shoulders, Wrists, Cat/Cow, Hips, Knees, Ankles, Toes Mobility/Activations: (3-5 mins) - Straight leg single leg lower - Single Leg Glute Bridge - Split Squat Iso Hold 15-20 sec - SLDL x10 each - Lateral bound and stick 5x each - Active Front plank 30sec (squeeze!)
B1
Lateral Box Jump
2 x 5
B2
1/2 Kneeling Inline Chop
2 x 8
C1
KB Deadlift
2 x 8
C2
Low Incline DB Bench Press
2 x 8
C3
Bent Knee Calf Raise
2 x 15
D1
DB Step Up
2 x 8
D2
Deadbug with superband overhead
2 x 8
D3
1/2 Kneeling Single Arm Cable Row
2 x 8
E
Belly Breathing
1 x 3:00
F
Conditioning
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 x10 - Prone Swimmers x5-8
B
90/90 Hip Mobility Series
C
12 Minute Run
A
CARs - Full Body
Prep
B
Burnside Dynamic Warm Up #1
all for 10yards: Knee Hugs Leg Cradles Quad Pulls Frankensteins Worlds Greatest Lateral Lunge to Saker Squat March Skip (A-skip) High Knees Lateral Skip (both dir) Single Leg Kick back and hold (squeeze glute) Jog to Back Pedal Back Pedal to Jog Low Shuffle Push Carioca step-step-jump and stick (rt,lf,rt than lf,rt,lf) Low A run (fast tempo, low feet) build up Sprint (10 yard build, 10 yard sprint)
C
Accelerate to Decelerate
2 x 1
D
Lateral Bound and Stick
2 x 6
E
Split Squat Jump and Stick
2 x 6
F
Build Up Sprint
2 x 20
G
5-10-5 Shuttle
2 x 1
H
Tempo Runs
1 x 8 @ 15
I
Belly Breathing
Adults have to balance the risk/reward and volume of training compared to young athletes. This program has proven results to build your strength, keep your body resilient and increase your conditioning in preparation for a long ultimate season.
Get Off Season Strength and Conditioning
