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Week 1 Day 3

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740 views2 pages

Week 1 Day 3

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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The Vert Code- Elite Phase 1

Week 1, Day 3: Phase 1: Jump Mechanics and Pool Work


Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
I would strongly recommend getting access to the pool. However, if you can't get to a pool I want you to skip that section of the workout; add 1 set to all of your
jumping mechanics exercises for the day.

For the pool exercises I want the water to be around belly button height.

We are NOT adding reps to the pool exercises throughout this phase. I want you to focus on intensity/max intent on all reps and staying explosive the whole set
for every exercise.

Exercise Sets Reps Weight Distance Time Rest Notes


Daily Overview/Minimum Dose Advice: Day 3 1 00:01:00 --:-- min
Warmup
Dynamic Warmup 1 1 --:-- min
Penultimate Acceleration 2 5 30 sec Perform each side
Mechanics
Mechanics Primer 2 4 --:-- min
Penultimate Max Touch 4 2 1:00 min Perform each side
Penultimate Hurdle Hop 3 1 1:30 min Perform each side
Mechanics
15ft Approach Jump 3 2 1:00 min Perform each side
1ft Approach Touch 3 2 1:00 min Perform each side
Pool High Knees 2 00:00:30 0 sec
Side Swing 2 10 0 sec Perform each side
Explosive Flexion Extension 2 10 0 sec Perform each side
Pool- Wall Side Circuit
Hip Opener 2 5 0 sec Perform each side
Internal/External Rotation 2 15 30 sec Perform each side
Pool Sprinter Kicks 2 10 30 sec Perform each side
Cross/Cross Pogo Jump 3 10 30 sec
Linear Knee Drive for Speed 3 15 30 sec Perform each side
Pool Linear Knee Drive for Height 3 15 30 sec Perform each side
1 Leg Pause Jump 3 10 30 sec Perform each side
Flutter Fatigue Jump 5 00:00:15 0 sec
Staff Member Notes:
Staff Member Notes:
Penultimate Acceleration:

If you have 2 looped power bands, tie them together to get more room. If you do not have the bands, perform this same drill without the bands.

Penultimate Hurdle Hop:

Down/back=1 rep

Flutter Fatigue Jump:

15 second flutters + 5 jumps = 1 set. Complete 5 sets without resting. We are trying to build explosion capacity (out ability to stay explosive when we're
fatigued).

Notes:

© Copyright 2020 PJF Performance

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