Scribd
Upload
688 views3 pages

Week 1, Day 1 - Lower Body

This 4-week intermediate workout plan focuses on lower body exercises like freestyle agility, lateral bound one foot jumps, consecutive hurdle jumps, and progressive bounding to build optimal spring and improve the stretch shortening cycle. The workout notes emphasize listening to your body and not pushing past joint pain, using proper form, and taking full rest periods between sets to avoid injury and maximize gains in vertical jump and speed from this potent plyometric training.

Uploaded by

Chuchusaurio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
688 views3 pages

Week 1, Day 1 - Lower Body

This 4-week intermediate workout plan focuses on lower body exercises like freestyle agility, lateral bound one foot jumps, consecutive hurdle jumps, and progressive bounding to build optimal spring and improve the stretch shortening cycle. The workout notes emphasize listening to your body and not pushing past joint pain, using proper form, and taking full rest periods between sets to avoid injury and maximize gains in vertical jump and speed from this potent plyometric training.

Uploaded by

Chuchusaurio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

The Vert Code- Phase 4

4 Weeks / 5 Days per Week / Intermediate


                                                                                                      
                                                                                                               

 Day 1

 Day 2
 Day 3
 Day 4
 Day 5

Phase 4: Lower Body

  Show notes & alternate exercises


  Print daily summary

Exercise Sets Distance Time Reps Weight Rest


Dynamic Warmup
1 1 --:--
Intermediate
Freestyle Agility 4 00:00:25,00:00:25,00:00:25,00:00:25 00:45

Lateral Bound One Foot Jump 3 4 01:00

Consecutive Hurdle Jump 6 3 01:00


Exercise Sets Distance Time Reps Weight Rest
Progressive Bounding Series 1 12 02:00

One Two Drop Jump 4 3 01:30

Versatile Jump Drill 3 2 01:30

Side Plank Hip Abduction 3 10 00:45

Ball of the Foot One Leg Turn 3 4 00:45

Static Stretch 1 00:00:15 --:--

 normal

 superset

 alternate

 circuit

Log this Workout

Notes for Week 1, Day 1

Let's get that SPRING! This phase is typically where we see the biggest athleticism gains. We are focused on building optimal
spring, which means we're training the stretch shortening cycle and teaching our muscles, tendons and fascia to store and release
elastic energy.
Keep in mind, this phase involves a lot of plyometrics and it's possible that some of you may not be ready for such high volume.
Plyometrics are a very potent training method that produce great results but could lead to injury if you aren't ready for them. LISTEN
to your body and cut back on reps/sets if needed. If any exercise leads to any pain, skip that exercise. Always listen to your body
and never push past joint pain (ie knee pain, back pain, ankle pain, etc.).

If you are unsure of your form ASK for help from a qualified trainer so that you don't injure yourself.

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. Also, we aren't
"chasing the burn". Some exercises will lead to fatigue/burning muscles, but some you won't feel any burn. When it comes to
vertical jump and speed training, the "no pain, no gain" mindset won't get you anywhere.

You might also like