Vertical Performance Training
Field Sports, General Fitness, Strength & Conditioning1 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
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
B1
Box Jump
2 x 6
B2
Inline Cable Press
2 x 8
C1
DB Reverse Lunge
2 x 8
C2
DB Bench 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
