Swishtraining
Basketball, Volleyball, Rugby, Soccer, Track & Field, Multi-sport, Football , PlyometricsWelcome to the VertBoost Elite Program, your ultimate 8-week journey to reaching new heights in athleticism and vertical jumping prowess.
Designed with precision and expertise, the VertBoost Elite Program is designed to unlock your full potential. Over the course of eight weeks, we guide you through a transformative journey that maximizes strength, power, and vertical jump, culminating in a peak performance like never before.
The program is structured into distinct phases, each tailored to optimize your physical capabilities:
**Weeks 1-4: Strength Foundation**
In the initial phase, we lay the groundwork for your success by focusing on building a solid foundation of strength. Through carefully curated exercises and targeted workouts, you will progressively enhance your muscle strength and setting the stage for monumental growth.
**Weeks 5-6: Power Phase**
Transitioning into the power phase, we harness the strength you've gained and channel it into explosive power. These two weeks are dedicated to refining your ability to generate force quickly, essential for achieving remarkable vertical jumps and lightning-fast sprints.
**Weeks 7-8: Peak Performance**
As we approach the culmination of the program, we enter the peak performance phase where all elements converge. With heightened strength, refined power, and enhanced jumping abilities, you will ascend to new heights in athleticism. These final two weeks are where your dedication and hard work converge into exceptional results, as you push your limits and soar to your maximum potential.
Throughout the VertBoost Elite Program, mobility is emphasized to ensure fluid movement and injury prevention. Additionally, one day per week is dedicated solely to sprinting and jumping, allowing you to fine-tune your skills and master the art of explosive movement.
Prepare to be transformed. With expert guidance, unwavering dedication, and the VertBoost Elite Program as your roadmap, you'll defy gravity and redefine what's possible. Get ready to elevate your game and unleash your inner champion.
Join us, and let's soar together.
3 sessions per week
Must use App app to view and log training
Program Training
A1
A Skips
A2
B-Skip
A3
Power Skip
A4
High Pogo
3 x 15
B
Single Leg Bounds
3 x 5
C
10 Yard Sprint
D
Flying 40s
A1
90/90 hip mobility
1 x 20
A2
hamstring flosses
1 x 20
A3
world greatest stretch
1 x 20
B1
isometric mid thigh pull
3 x 0:05
B2
Resisted pogo hops
3 x 15
C
Depth Jump to Vertical Jump
3 x 4
D1
Trap Bar Deadlift
4 x 5
D2
Broad Jump
4 x 5
E
Single Leg RDL
4 x 6
F
Calf Raise
3 x 6
A1
90/90 hip mobility
1 x 20
A2
hamstring flosses
1 x 20
A3
world greatest stretch
1 x 20
A4
Calf Stretch
1 x 00:20
B1
isometric split squat
3 x 0:05
B2
Power Skip
3 x 5
C
Single Leg Depth Jump
3 x 4
D1
Bulgarian Split Squat
4 x 5
D2
Bulgarian split squat jumps
4 x 5
E
Barbell Hip Thrust
3 x 6
F
tibialis raises
3 x 25
