This program consists of high quality training with built in VBT/testing to identify athletes' prototype.
Find out if you're a gorilla, kangaroo, or cheetah so you can proceed with training tailored to get the most out of you.
FeaturesPrep
A
VBT 3 Week Program Warm Up
-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid
B
Prisoner Squat Jump
2 x 3
C
Squat Jump *Just Jump Mat
D
Countermovement Jump *Just Jump Mat
E
Trap Bar Jump
1 x 3 @ 1.4
F
Back Squat
G
4 Jump *Just Jump Mat
H
Goblet Lateral Lunge
3 x 8
I
Med Ball Shot Put Throw (Left) *Stalker
3 x 5
J
Med Ball Shot Put Throw (Right) *Stalker
3 x 5
Prep
A
VBT 3 Week Program Warm Up
-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid
B
Broad Jump
3 x 3
C
1 Leg 4 Jump (Left) *Just Jump Mat
D
1 Leg 4 Jump (Right) *Just Jump Mat
E
Push Press
3 x 3
F
Bench Press
3 x 3 @ 0.5
G
Med Ball Drop Step Shot Put Throw (Left) *Stalker
3 x 5
H
Med Ball Drop Step Shot Put Throw (Right) *Stalker
3 x 5
I1
Neutral Grip Pull Up (Body Weight + External Load)
3 x MAX
I2
Dips
3 x MAX
Prep
A
VBT 3 Week Program Warm Up
-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid
B
Split Stance Landmine Push Press
3 x 3 @ 1
C
Reset Hang Trap Bar Jump w/ Countermovement *Just Jump Mat
1 x 3 @ 1.4
D
Trap Bar Deadlift
E1
Pistol Squat
3 x 5
E2
Nordic Hamstring Curl
3 x 5