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IVTP-Interval Vert Training Program
-If an athletes goal is to maximize a muscles strength or power, then the work interval
should be close to the 30 second mark. If he is looking for endurance, then the work should be about 1 minute. The good thing
about interval training is it helps if you check your heart rate because if its the same as the #'s I have here then your
working at your max all the time.
Exercise Heart rate Reps Time
1.Warm-up &
stretch
2.Squats & Toe raises at top 150 20 4-5
3.Rest
120 1
4.Repeat 2& 3 twice 1-3
5.Bench Press
150 20
6.Rest 120 1
7.Repeat 5 & 6 twice
1-3
8.Crunchers 150 20
9.Rest
120 1
10.Repeat 8 & 9 twice 1-3
11.Dumbell Presses
150 20
12.Rest 120 1
13.Repeat 11 & 12 twice
1-3
14.Bicep Curls 150 20
15.Rest
120 1
16.Repeat 14 & 15 twice 1-3
17.Hamstring curls
150 20
18.Rest 120 1
19.Repeat 17 & 18 twice
1-3
Done
You may have noticed that this has alot of exercises that don't involve
legs and that is because this is not only a vert program but also a overall program perfect for centers and forwards
Overall Tips:
It will take time for your body to adjust to these new exercises, and even more time to see results.
Go slowly and work your way up. It's the safest way to guarantee results.
Some companies offer "strength shoes,"
which build up your calves, thereby increasing your jumping ability.
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