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    The Vertical Project - Full Program

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    Cavalera Max
    The document outlines a 4 phase training program focused on conditioning, strength, power, and peak performance. Phase 1 emphasizes metabolic conditioning and large compound movements. Phase 2 incorporates higher and lower rep ranges for muscle hypertrophy and strength gains. Phase 3 develops power through explosive exercises. Phase 4 refines strength and power through maximum output movements and jump technique training.

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    The Vertical Project - Full Program

    Uploaded by

    Cavalera Max
    595 views13 pages
    The document outlines a 4 phase training program focused on conditioning, strength, power, and peak performance. Phase 1 emphasizes metabolic conditioning and large compound movements. Phase 2 incorporates higher and lower rep ranges for muscle hypertrophy and strength gains. Phase 3 develops power through explosive exercises. Phase 4 refines strength and power through maximum output movements and jump technique training.

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    The document outlines a 4 phase training program focused on conditioning, strength, power, and peak performance. Phase 1 emphasizes metabolic conditioning and large compound movements. Phase 2 incorporates higher and lower rep ranges for muscle hypertrophy and strength gains. Phase 3 develops power through explosive exercises. Phase 4 refines strength and power through maximum output movements and jump technique training.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    595 views13 pages

    The Vertical Project - Full Program

    Uploaded by

    Cavalera Max
    The document outlines a 4 phase training program focused on conditioning, strength, power, and peak performance. Phase 1 emphasizes metabolic conditioning and large compound movements. Phase 2 incorporates higher and lower rep ranges for muscle hypertrophy and strength gains. Phase 3 develops power through explosive exercises. Phase 4 refines strength and power through maximum output movements and jump technique training.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    The document outlines a 4 phase training program with the goals of each phase being conditioning, strength, power and peak performance. Each phase utilizes complexes of 3 exercises done back to back in 3 sets with short rest periods in between.

    Phase 1 focuses on conditioning with an emphasis on large movements. Phase 2 aims to build strength through higher and lower rep ranges. Phase 3 is designed to develop power and explosion. Phase 4 refines gains and maximizes the central nervous system response in preparation for peak performance.

    Exercises include squats, lunges, presses, rows, cleans and plyometric movements like box jumps, depth jumps and sprints using equipment like dumbbells, barbells, bands and medicine balls.

    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.

    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 rep
    range. This combination of both high and low rep ranges will cause
    extraordinary strength gains.

    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.

    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!
    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)

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