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Week 1 Day 1

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1K views

Week 1 Day 1

Uploaded by

arens
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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The Vert Code- Elite Phase 1

Week 1, Day 1 - Phase 1: Build The Base- Lower Body


Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
Let's build the base! This phase is essential for long term athletic development. Keep in mind, if you haven't been exercising intensely on a consistent basis
prior to this program, you may need to start bodyweight on every exercise and/or cut back on sets. Listen to your body and train according to your current
fitness level.

Remember to click "see notes and alternative exercises" near the top. Some exercises have "alternative exercises" that can be done if you don't have the
equipment for a particular exercise.

Pay attention to the circuits highlighted in blue! If it's highlighted in blue that means you'll perform the exercises consecutively-- ie TKE Partial Squat, move
straight into Shoulder Elevated Hip Bridge, then move straight into Split Stance Groove Sets. If the exercise is NOT highlighted, and it's just grey/white, that
exercise should be performed by itself. A grey/white block does not mean that it is a superset or circuit.

IMPORTANT note: You will be using a modified version of the 2 rep rule. This means that on strength exercises you should choose a weight that brings you
within 2 reps of failure. So if the exercise called for 10 reps, but when you get done with the set you feel like you could have done 12 then the weight is probably
too light and we should go heavier. A lot of the exercises in this phase are isometric holds, so judge based on fatigue. If the difficulty is less than a 7 on a scale
of 1-10 you may need to add weight. On the oscillating squats, we should get a good burn in the legs/glutes but i'm not too concerned with reaching failure
because this is more about teaching your body how to contract/relax appropriately and teach early acceleration out of the bottom of the squat. Remember, we
never sacrifice our form for more weight!

Also, we NEVER push past technical failure. This means that if the weight is so heavy that your form breaks down, stop the exercise. There is no benefit to
completing repetitions with poor form.

Keep in mind that vertical jump training is NOT endurance training, which means you don't need to rush your sets. Use the rest time tool on the app or on your
stopwatch. If your rest time is up and you STILL feel fatigued, take a little longer break.

If ANY exercise causes pain (other than normal muscle fatigue) try to find another alternative or skip the exercise completely. If you are unsure of your form ASK
for help from a qualified trainer so that you don't injure yourself.

Each time you complete this workouts try to increase the weight used. Getting stronger is ALL about progressive overload so if you stay at the same weight for
the full phase you won't get stronger.

For strength workouts ALWAYS track your workouts on the app OR print out and bring to the gym. You should never lift a weight without it being tracked. This
way the next time you do this workout you'll know what weight to use to ensure proper progression.

Exercise Sets Reps Weight Distance Time Rest Notes


Daily Overview/Minimum Dose Advice 1 00:01:00 --:-- min
Foam Roller Circuit 1 00:00:25 --:-- min
Dynamic Warmup 1 1 --:-- min
TKE Partial Squat 2 15 0 sec Perform each side
Superset Shoulder Elevated Bridge March or Band Pull 2 5 --:-- min
Alternate: Band Kneeling Pull Through (Easier) 2 10 --:-- min
Alternating Ankle Hop 2 00:00:35 1:00 min
00:00:35
Standing Vertical Jump 2 6 1:30 min
Split/Stick Lateral Drill 3 6 1:00 min Perform each side
Isometric Jump Specific Angle 3 00:00:10 1:00 min Perform each side
Hyperextension Hold Plate Drop 3 12 1:00 min
Alternate: Reverse Plank (Alternate) 3 00:00:30 1:00 min
One Leg Functional Calf Raise 3 12 30 sec Perform each side
Seven Eleven Breathing 1 00:03:00 --:-- min
Optional Static Stretch 1 00:00:15 --:-- min
Staff Member Notes:
Foam Roller Circuit:

Foam rolling or other self massage techniques are optional but I strongly advise doing it prior to your dynamic warmup to increase range of motion.

TKE Partial Squat:

If you don't have the band, do the same partial squat exercise without the band. Any super band should work for this exercise. I use a black superband (2 inch
width) from performbetter.com.

Shoulder Elevated Bridge March or Band Pull :

You have two choices for this exercise. You can choose the Shoulder Elevated Bridge March, or the Band Kneeling Pull Through (alternative exercise).

Alternating Ankle Hop:

Get through a minimum of 2 sets here. If you have the time and energy increase to 3 sets.

Standing Vertical Jump:

Get through a minimum of 2 sets here. If you have the time and energy increase to 3 sets. Aim for 6 reps minimum.. If you have the time and energy you can
do 8 reps per set.

Hyperextension Hold Plate Drop:

If you do not have a hyperextension machine, use the alternative exercise Reverse Plank.

© Copyright 2021 PJF Performance

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