The Vertical Project - Full Program

Phase 1 Conditioning INTRODUCTION (3 SEMANAS)

The focus here is moderate metabolic conditioning with emphasis on large sequence movements encompassing the most core feedback possible. Each day will incorporate 1 main lift to train the athlete proper sequencing for later phases. 

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3 movements done back to back  3sets of each Complex  45 second rest between movements 2 minutes between Complexes

Day 1 Phase 1

COMPLEX 1 Back Squat (15 Reps) High Knee Run (20 seconds) Front Plank and Reach(8 Each Arm)

COMPLEX 2 Goblet Squat (15 Reps) Up Downs (10 Reps) Single Leg Glute Bridge(10 Each Leg)

Day 2 Phase 1

COMPLEX 1 Dumbell Bench Press(15 Reps) Push Up Plank and Hold(30 seconds) Resistance Band Speed Pulls(20 Reps)

COMPLEX 2 Bent Over Barbell Row(15 Reps) Suspended Stability Ball Row and Hold(30 seconds) Push Ups(15-20 Reps)

Day 3 Phase 1 REST

Day 4 Phase 1

COMPLEX 1 Sprint Sprawls(20-30meters)x5 Jump Rope(1 Minute) Basic Crunch(10 Reps)

COMPLEX 2 Penultimate Jumps(10 Reps) Skater Jumps(10 Each Leg) Superman Holds(30 Seconds)

Day 5 Phase 1

COMPLEX 1 Romanian Deadlift(15 Reps) Body Weight Iso Squat(15 Reps) Med Ball Roman Twist Slow(10 Reps)

COMPLEX 2 Thrusts(15 Reps) Single Leg Eccentric Step Up(8 Each Leg) Anti-Rotational Band Press(15 Reps)

Day 6 Phase 1 REST

Day 7 Phase 1 MAINTENANCE

Foam Roal(10 minutes minimum) Extended Leg Swings(10 Each Way) Hydrants(10 Each Leg) 2pt Core Activation(10 Each Side) Wall IT Band Stretch(1 minute Each)

Phase 2 Strength INTRODUCTION (4 SEMANAS)

Both Lower and Upper 1 workouts will utilize higher rep ranges aimed at maximal muscle hypertrophy, where workouts 2 will be lower r ep range. This combination of both high and low rep ranges will cause extraordinary strength gains. 

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3 movements done back to back  3sets of each Complex  45 second rest between movements 2 minutes between Complexes

COMPLEX 1 Thrusts (12-15 Reps) Dumbell Reverse Lunge (10 each leg) Med Ball Rotations off Wall(15 Each side)

COMPLEX 2 Front Squats (12-15 Reps) BOSU single leg glute bridge (10 each leg) Heavy Band Rotations(15 Each Side)

Day 2 Phase 2

COMPLEX 1 Single Arm Dumbell Press (12-15 Reps) Pull Ups (6-10) Push Up Plank Walk outs(10)

COMPLEX 2 Single Arm Dumbell Row (12-15 Reps) Push Ups (15-20 Reps) Hanging Hip Tiltls(10)

Day 3 Phase 2 REST

Day 4 Phase 2

COMPLEX 1 Back Squat (5-8 Reps) Eccentric 1-Leg Squat (8 Each Leg) Med Ball Chops(20 Reps)

COMPLEX 2 Trap Bar or Traditional D/L (5-8) 1 Leg Romanian D/L (10 Each Leg) 4pt Thoracic Mobility(10 Each Side)

Day 5 Phase 2

COMPLEX 1 Military Push Press (5-8 Reps) Single Arm Dumbell Row (8 Each Arm) Plyo Push Up(10 Reps)

COMPLEX 2 Seated Cable Rows (5-8 Reps) Single Arm Dumbell Press (10 Each Arm) Pull Ups(Max Out)

Day 6 Phase 2 REST

Day 7 Phase 2 REST

Phase 3 Power INTRODUCTION (3 SEMANAS)

Power Phase is where the real fun starts! Here is where we develop that explosion everyone craves. It is important that during this phase, like every other phase you get your mind wrapped around thinking powerful to be powerful. Each movement is 100% effort with maximum recovery between sets. 

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3 movements done back to back  3sets of each Complex  45 second rest between movements 2 minutes between Complexes

Day 1 Phase 3

COMPLEX 1 Plate Swings(8 Reps) Toe Pops(15 Reps) Roll Out Sit-Ups(10 Reps)

COMPLEX 2 Hang Cleans(6 Reps) Jump Tucks(10 Reps) Side Plank(30 Sec per side)

Day 2 Phase 3

COMPLEX 1 Staggered Military Press (6 Reps) Med Ball Speed Press(10-15 lb ball for 15 reps) Push Up Plank Shoulder Touches(30 fast)

COMPLEX 2 Bent Over Barbell Row (8 Reps) Band Drive Arms(12 Reps) Karate Kid w/ Orbits(10 each direction)

Day 3 Phase 3

COMPLEX 1 Squats(6 Reps) Box Jumps(5 Reps) Leg Swings(20 Per Leg)

COMPLEX 2 Barbell Reverse Lunge(8 Each Leg) Standing Long Jumps(5 Max Jumps) Scorpion Mobility(6 each way)

Day 4 Phase 3

COMPLEX 1 Deadlifts (6 Reps) Depth Jumps(5 Reps) Trail Leg Rotations(10 Per Leg)

COMPLEX 2 Power Ups(8 Each Leg) Goblet Speed Squat(12 Reps) Hip Flexor Stretch and Reach(60 sec per side)

Phase 4 Peak  INTRODUCTION (2 SEMANAS)

During the peak phase athletes will have 2 days of jump technique training/dunking for reps. The Peak Phase is used to refine strength/power gains and maximize CNS response.

MAXIMUM OUTPUT PER MOVEMENT! 

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3 movements done back to back  3sets of each Complex  Full Recovery to maintain CNS resposiveness 3-5 minutes between Complexes

Day 1 Phase 4

COMPLEX 1 Single Leg Mini Bounds(20 Meters) Happy Feet(10 Meters) Single Leg Box Jump(6 Reps Per leg)

COMPLEX 2 Momentum-Less Jump Squat and Hold(8 Reps) Low Hurdle Hops(8 Reps Per leg) Heel-Toe Walks (20 Meters)

Day 2 Phase 4

COMPLEX 1 30 meter accelerations Skaters 8 Each Way) Cross Body Spiderman Abs(30 Reps)

 AGILITY 6 times for each variation with 30 seconds rest between passes. 2 minutes between variations. Ladder Doubles Ladder in and outs Ladder In Behinds Ladder lateral shuffle and sprint out

Day 3 Phase 4

COMPLEX 1 Body weight Rear Foot Elevated(10 Per leg) Jump Tucks 10 Reps Wipers(10 Reps)

COMPLEX 2 Body Weight 1 Leg RDL (12 Reps) Depth Rebound Jump (8 Reps) Rotational Wall Ball (10 Per Side)