VTOL
Zach Tadel - Ruck Up Sports Performance
Volleyball, Track & Field, Strength & Conditioning, PlyometricsVTOL, standing for vertical takeoff and landing, demonstrates what I truly believe in when it comes to training for vertical jump height improvement. Through sprint training I can make the athlete jump higher without having them do countless box jumps or plyometrics. Through this program you will be trained as a sprinter. Plyometrics are included but are not the main focus as we want to focus on your sprint form, mastering the first few steps of any movement.
The faster you sprint, the higher you jump. The higher you jump, the fast you sprint.
This 48 week program is the most comprehensive vertical jump program created. VTOL trains the athlete like a sprinter, making you master the form of sprinting 15 yards and transferring that power development and output into your jump making you more explosive linearly and laterally on the court. This program consists of 48 weeks. 12 phases, each phase lasting 4 weeks. The split is 2 speed/plyometric days paired with a lift on both of those days as well as a stand-alone day for another lift. 3 total lift days. There is also a recovery day built in to ensure the athlete isn’t overdoing anything on their body and performing properly and of high quality sessions, reps and sets. 4 totally programmed days. Lastly, there is a secondary recovery day where there is scheduled a recovery walk but this can be replaced with any low intensity activity or can be used as a practice day for the athletes team they may be on at the time of performing the program. There are also 2 “check-in” days to send messages and ask questions on lifts, drills or recovery work. In total there are 5 programmed days and 2 days "off" to accommodate for the athlete being in either school season or club season.
RUSP has trained multiple high school, collegiate and professional volleyball players with this style of training seeing results at all levels. If you can sprint fast, you can jump high. If you can jump high, you can sprint fast.
Instead of listing out all the results this program has produced and where they have played collegiate sports, actions speak louder than words so you tell me if this method works.
A
Wall Hold Pose
1 x 2 @ 15
B
Sprints
4 x 20
C
Resisted Sprints
4 x 15
D
18" Depth Drop
4 x 1
E1
Goblet Squat
3 x 8
E2
Chest Supported Thumbs Up Lateral Raises
3 x 12
F1
TRX Inverted Rows
3 x 10
F2
DB Kickstand RDLs
3 x 8
F3
Split Squats
3 x 10
A
FWD/BWD Skip With Arm Swing
1 x 15
B
Side Skip with Arm Swing
1 x 15
C
High Step Carioca
1 x 15
D1
3 Step to Lateral Lunge
1 x 15
D2
Straight Leg Lateral Bound
1 x 15
E1
Backwards Walk with Leg Reach
1 x 15
E2
3 Step Jog to a Hamstring Scoop with Twist
1 x 15
F1
BWD Skip with Reach Back
1 x 15
F2
3 Step Jog to Knee Hug then Leg Twist
1 x 15
G1
BWD Run
1 x 15
G2
3 Step Jog to Toe Touch
1 x 15
H1
DL FWD/BWD Rudimentary Hops
1 x 5
H2
Lateral DL Rudimentary Hops
1 x 5
H3
FWD/BWD Single Leg Rudimentary Hops
1 x 5
H4
Lateral Single Leg Rudimentary Hops
1 x 5
I1
Bear Crawls
1 x 10
I2
Spider Lunge
1 x 10
I3
Crab Walks
1 x 10
J
A Series
3 x 15
A
Check In
1 x 1
A1
Quadruped Neck Chin to Chest
1 x 6
A2
Quadruped Neck Chin to Sky
1 x 6
A3
Quadruped Neck Ear to Shoulder
1 x 6
A4
Quadruped Neck Ear to Back
1 x 6
B1
Quadruped Hip Rockers
1 x 8
B2
Quad Side to Side Reach
1 x 5
B3
Pigeon Pose
1 x 0:30
C1
1/2 Kneeling QHF Stretch
1 x 8
C2
1/2 Kneeling T-Spine Rotation with Lift
1 x 8
C3
1/2 Kneeling Leg Extended Quad Rock
1 x 8
D1
90/90 Hip Hold
1 x 0:30
D2
90/90 Heel Taps
1 x 8
D3
Shin Box Fold with Internal Rotation Liftoff
1 x 6
E1
Bretzel Stretch
1 x 0:30
E2
Hamstring Flossers
1 x 8
A
High Hurdles Hops
1 x 4 @ 10
B
180 Degree Jump to Crossover 1 Step Coach Rx
1 x 6
C
Crossover Sprint Intervals
1 x 4 @ 15
D
DBC First Step Mechanics
1 x 4
E1
Clean Progression
3 x 6
E2
Vertical Med Ball Toss
3 x 6
F1
1 DB Bench Press
3 x 8
F2
Heel Walkouts
3 x 10
F3
Side Plank with Hip Dips
3 x 10
A
FWD/BWD Skip With Arm Swing
1 x 15
B
Side Skip with Arm Swing
1 x 15
C
High Step Carioca
1 x 15
D1
3 Step to Lateral Lunge
1 x 15
D2
Straight Leg Lateral Bound
1 x 15
E1
Backwards Walk with Leg Reach
1 x 15
E2
3 Step Jog to a Hamstring Scoop with Twist
1 x 15
F1
BWD Skip with Reach Back
1 x 15
F2
3 Step Jog to Knee Hug then Leg Twist
1 x 15
G1
BWD Run
1 x 15
G2
3 Step Jog to Toe Touch
1 x 15
H1
DL FWD/BWD Rudimentary Hops
1 x 5
H2
Lateral DL Rudimentary Hops
1 x 5
H3
FWD/BWD Single Leg Rudimentary Hops
1 x 5
H4
Lateral Single Leg Rudimentary Hops
1 x 5
I1
Bear Crawls
1 x 10
I2
Spider Lunge
1 x 10
I3
Crab Walks
1 x 10
J
A Series
3 x 15
A
Recovery Walk
1 x 30:00
A1
Weighted Split Squats
3 x 8
A2
DB Seated SA Shoulder Press
3 x 10
B1
Dumbbell RDLs
3 x 8
B2
Seated Single Arm Cable Rows
3 x 10
B3
Stability Ball Plank In & Outs
3 x 12
A
FWD/BWD Skip With Arm Swing
1 x 15
B
Side Skip with Arm Swing
1 x 15
C
High Step Carioca
1 x 15
D1
3 Step to Lateral Lunge
1 x 15
D2
Straight Leg Lateral Bound
1 x 15
E1
Backwards Walk with Leg Reach
1 x 15
E2
3 Step Jog to a Hamstring Scoop with Twist
1 x 15
F1
BWD Skip with Reach Back
1 x 15
F2
3 Step Jog to Knee Hug then Leg Twist
1 x 15
G1
BWD Run
1 x 15
G2
3 Step Jog to Toe Touch
1 x 15
H1
DL FWD/BWD Rudimentary Hops
1 x 5
H2
Lateral DL Rudimentary Hops
1 x 5
H3
FWD/BWD Single Leg Rudimentary Hops
1 x 5
H4
Lateral Single Leg Rudimentary Hops
1 x 5
I1
Bear Crawls
1 x 10
I2
Spider Lunge
1 x 10
I3
Crab Walks
1 x 10
J
A Series
3 x 15
A
Check In
1 x 1
Zach Tadel
A University of Kentucky Kinesiology graduate, launched his career in 2017 and quickly became a top strength and conditioning coach. Specializing in vertical jump training and speed/agility, he has developed high school and collegiate athletes. With multiple certifications, he tailors elite training to optimize performance across sports and professional sectors.
Jump higher, run faster and become stronger with the support of a dedicated strength coach. Invest in yourself over a year and see the pay off.
Get VTOL