MAX-VERT ELITE ELEVATION PROGRAM 2009, Forrest McKinnis, Cody McKinnis, & Kyle Johnson

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2 MAX-VERT ELITE ELEVATION PROGRAM 2009, Forrest McKinnis, Cody McKinnis, & Kyle Johnson All rights reserved under International and Pan-American Copyright Conventions No part of this book may b reproduced, stored in a data base or other retrieval system, or transmitted in any form, by any means, including mechanical, photocopy, recording or otherwise, without prior written permission of the publisher.

3 DISCLAIMER BEFORE STARTING ANY WORKOUT ROUTINE INCLUDING THE ROUTINE CONTAINED IN THIS BOOK IT IS IMPORTANT YOU CON- SULT YOUR PHYSICIAN. ONLY AFTER CONSULTING YOUR DOCTOR AND BEING GIVEN A CLEAN BILL OF HEALTH SHOULD YOU FOLLOW ANY WORKOUT ADVICE CONTAINED WITHIN THIS BOOK. COACH MAC, COACH MCKINNIS, OR ANYONE EMPLOYED BY COACH MAC S DOES NOT CLAIM TO BE A MEDICAL DOCTOR AND THE WORKOUTS CONTAINED WITHIN THIS BOOK ARE ONLY RECOM- MENDATIONS BASED ON YEARS OF COACHING BASKETBALL. USE OF THE ROUTINE IN THIS BOOK SHOULD BE USED AT YOUR OWN LIABILITY.

4 WARM UP BEFORE BEGINNING ANY EXERCISE ROUTINE, INCLUDING THE ONE OUTLINED IN THE PAGES OF THIS BOOK IT IS IMPORTANT TO WARM-UP. TAKE TIME TO GET THE BLOOD FLOWING THROUGH YOUR BODY USING ANY TYPE OF LOW LEVEL ACTIVITY. THIS AC- TIVITY WILL ASSURE YOUR BODY MUSCLES ARE LOOSENED UP AND DECREASE THE RISK OF INJURY SIGNIFICANTLY. A PROPER WARM UP ROUTINE INCLUDES A LIGHT LOW LEVEL AC- TIVITY SPECIFIC TO THE ROUTINE YOU ARE FOLLOWING, FOL- LOWED BY A SERIES OF STRETCHES ALSO SPECIFIC TO THE ROU- TINE. IF YOUR RUNNING A MILE; TO WARM UP YOUR SHOULDERS AND STRETCH YOUR BICEPS MAY NOT BE APPROPRIATE FOR THE ACTIVITY YOUR DOING. IF YOUR JUMPING ROPE START WITH A BRISK WALK TO HELP GET THE BODIES CARDIO COMPONENTS WORKING AND ALERT.

5 COOL DOWN YOU SHOULD COOL DOWN DIRECTLY AFTER ANY WORKOUT ROU- TINE. A COOL DOWN ROUTINE CONSISTS ANY LOW LEVEL ACTIV- ITY APPROPRIATE EXERCISE THAT CAN BE USED TO LOOSEN UP MUSCLES. NO DOUBT YOU HAVE EXPERIENCED SORENESS AFTER EXERCISE ROUTINES, A PROPER COOL DOWN WILL HELP IN PRE- VENTING THE SORENESS AS WELL AS PROVIDE YOU A BETTER RANGE OF MOTION IMPORTANT TO ANY ATHLETE LOOKING TO EXCEL. IT IS IMPORTANT AS PART OF YOUR COOL DOWN ROUTINE YOU STRETCH YOUR MUSCLES WITH PROPER STRETCHING TECH- NIQUES. A GOOD STRETCH CAN ALSO LIMIT SORENESS AND RE- DUCE RISK OF INJURY.

6 STRETCHING (HERE ARE SOME RECOMMENDED STRETCHES) CROSS LEGGED HAMSTRING STRETCH STAND UPRIGHT AND CROSS YOUR LEFT FOOT OVER YOU RIGHT, KEEPING LEGS STRAIGHT. BENDING AT THE WAIST, REACH DOWN AS FAR AS YOU CAN AND HOLD. MAKE SURE YOU DO THE OTHER LEG. LEGS SPREAD HAMSTRING STRETCH STAND UPRIGHT AND SPREAD YOUR LEGS SLIGHTLY WIDER THEN YOUR SHOULDERS, KEEPING THEM STRAIGHTS. BEND AT THE WAIST, REACH AS FAR DOWN AS YOUR CAN TO THE OUT SIDE LEG AND HOLD. REPEAT FOR OTHER LEG. SIT AND REACH HAMSTRING AND LOWER BACK STRETCH SIT ON THE FLOOR WITH BOTH LEGS EXTENDED IN FRONT OF YOU. REACH AS FAR AS YOUR CAN AND HOLD. STANDING QUAD STRETCH FOR QUADRICEPS STAND UPRIGHT ON YOUR LEFT LEG. GRAB YOUR RIGHT ANKLE AND PULL IT BACK AS FAR AS YOU CAN TOWARDS YOUR BUTTOCKS AND HOLD. DON'T FORGET ABOUT THE OTHER LEG. SEATED BACK TWISTS FOR BACK THIGHS AND HIPS SIT UPRIGHT WITH YOUR BACK STRAIGHT AND LEFT LEG EXTENDED. BEND AND CROSS YOUR RIGHT LEG OVER YOUR LEFT. PLACE YOUR FOREARM ON THE OUTSIDE OF YOUR RIGHT LEG, YOUR RIGHT HAND RESTING PALM DOWN ON THE FLOOR NEXT TO YOU FOR BALANCE. TWIST YOUR BODY TO THE RIGHT AS FAR AS YOU CAN AND HOLD. REPEAT FOR THE OTHER SIDE. STANDING CALF STRETCH STAND LEANING FORWARD WITH YOUR ARMS IN FRONT OF YOU AND YOUR HANDS PUSHING AGAINST A WALL. PLACE YOUR LEFT LEG IN FRONT OF THE RIGHT. BEND YOUR LEFT KNEE WHILE KEEPING YOUR RIGHT HEEL FLAT ON THE FLOOR. LEAN AS FAR FORWARD AS YOUR CAN WHILE STILL KEEPING YOUR BACK HEEL ON THE FLOOR AND HOLD. DON'T FORGET YOUR OTHER LEG.

7 SAFTEY TIPS PICK UP WEIGHT WITH PROPER FORM TO AVOID BACK PROBLEMS BE SURE TO BEND AT THE KNEES AND KEEP YOUR BACK STRAIGHT EVERY TIME YOU PICK UP OR PUT DOWN ANY WEIGHT. PRACTICE PROPER POSTURE ALL THE TIME. DRINK WATER HYDRATION IS AS IMPORTANT AS ANYTHING IN EXERCISE. YOUR CAN EXPECT TO SWEAT DURING ANY WORKOUT ROUTINE. LOW OF PROPER HYDRATION CAN LIMIT YOUR ABILITY TO PERFORM AND CAN RENDER YOU DEHYDRATED. WORKOUT IN A PROPER ENVIRONMENT MAKE SURE YOUR WORK AREA IS CLEAN AND STRAIGHTENED UP. TRIPPING OVER WEIGHTS AND EQUIPMENT CAN CAUSE INJURY AND LIMIT YOUR ABILITY TO PERFORM. IF YOUR ROUTINE TAKES YOU OUTSIDE MAKE SURE TO TAKE MEASURES TO PROTECT YOU FROM THE ELEMENTS. DON T WORKOUT IN THE HEAT OF THE DAY AND WEAR PROTECTIVE CLOTHING ANYTIME YOUR OUTSIDE. BREATH PROPERLY IT IS VERY IMPORTANT TO BREATH PROPERLY WHILE WORKING OUT. YOU NEED TO INHALE DURING THE NEGATIVE PART OF THE LIFT AND EXHALE DURING THE POSITIVE PART. DO NOT HOLD YOUR BREATH. USE YOUR HEAD IF YOUR BEGIN TO FEEL SICK, QUEASY, LIGHT HEADED OR IF YOU EXPERIENCE JOINT OR CHEST PAIN, STOP YOUR WORKOUT AND GET YOURSELF CHECKED IMMEDIATELY BY A MEDICAL PROFESSIONAL. CONSULT YOUR PHYSICIAN IT IS REQUIRED FOR EVERYONE TO CHECK WITH THEIR PHYSICIAN BEFORE BEGINNING ANY ONE OF THE PRESCRIBED PROGRAMS OR BEFORE INCREASING THE INTENSITY TO ANY OF THE PROGRAMS.

8 CARDIO WORKOUT BLACK ROUTINE WARM UP WITH BRISK WALK 5 MINUTES 1 MILE JOG SET GOAL 1 MILE WALK NO TIME LIMIT 1 MILE RUN (PUSH YOURSELF) SET GOAL TOTAL 3 MILES

9 CARDIO WORKOUT BLUE ROUTINE WARM UP WITH BRISK WALK 5 MINUTES JOG 5 MINUTES SPRINT 2 MINUTES SHOULD BE FASTER THEN YOU CAN SUSTAIN FOR A LONG PERIOD OF TIME. WALKING LUNGES 2 MINUTES JOG 5 MINUTES SPRINT 2 MINUTES WALKING LUNGES 2 MINUTES JOG 5 MINUTES COOL DOWN WALK 2 MINUTES DON T FORGET THE IMPORTANCE OF STRETCHING AFTER YOUR WORKOUT. FLEXIBILITY IS A CRITICAL ELEMENT IN BUILDING YOU UP TO BE AN ATHLETE.

10 CARDIO WORKOUT MANIA ROUTINE WARM UP WITH BRISK WALK 5 MINUTES 20 YARD SPRINTS 10 TIMES 10 YARD SPRINTS 10 TIMES 15 YARD SPRINTS 10 TIMES 10 YARD BACKPEDAL 10 TIMES 10 YARD BACKPEDAL, THEN TURN & SPRINT 10 TIMES SHUTTLE RUN 10 TIMES COOL DOWN WALK & STRETCH 5 MINUTES

11 JUMP ROPE WORKOUT PROGRAM A MAC S BASIC THIS PROGRAM SHOULD BE USED FOR ALL BEGINNERS WHO ARE NEW TO A VERTICAL IMPROVEMENT ROUTINE OR WORKOUT ROU- TINE IN GENERAL. FOR THE MAC S BASIC WORKOUT THE FOLLOW- ING ROUTINE WILL GET YOU ON THE ROAD TO JUMPING OUT OF THE GYM. ROUTINE TWO FOOT FORWARD JUMP 30 SECONDS JUMP OFF OF BOTH FEET AND LANDING ON BOTH FEET SWINGING THE ROPE FORWARD. REST 30 SECONDS TWO FOOT BACKWARD JUMP 30 SECONDS JUMP OFF OF BOTH FEET AND LANDING ON BOTH FEET SWINGING THE ROPE BACKWARD. REST 30 SECONDS REPEAT THE PROGRESSION 10 TIMES

12 JUMP ROPE WORKOUT PROGRAM B MAC S MASTER MIX THIS PROGRAM IS DESIGNED TO BE A 30 MINUTE ALL BODY ROU- TINE WHICH FOCUSES ON THE JUMP ROPE. THIS ROUTINE IS AN ESSENTIAL PART OF OVERALL CARDIO HEALTH WITH IS A MUST WHEN WORKING TO IMPROVE YOUR VERTICAL. ROUTINE TWO FOOT FORWARD JUMP 3 MINUTES CRUNCHES 1 MINUTE RIGHT FOOT FORWARD JUMP 3 MINUTES CRUNCHES 1 MINUTE LEFT FOOT FORWARD JUMP 3 MINUTES REST 1 MINUTE REPEAT THE PROGRESSION 3 TIMES

13 JUMP ROPE WORKOUT PROGRAM C MAC S SPEED WORK JUMPING ROPE IS ESSENTIAL IN DEVELOP QUICK REACTION AND RECOVER FROM YOUR LEG MUSCLES. IN THE GAME OF BASKET- BALL THE FASTER YOUR MUSCLES CAN REACT AND THE QUICKER THEY CAN RECOVER THE HIGHER YOU WILL BE ABLE TO JUMP. YOU WILL IMPROVE YOU VERTICAL LEAP IN NO TIME AT ALL. ROUTINE TWO FEET DOUBLE JUMP FORWARD 1 MINUTE BOUNCE TWICE BEFORE JUMPING OVER ROPE. ALTERNATE FEET FORWARD JUMP 3 MINUTES REST 30 SECONDS SPEED JUMP 1 MINUTE JUMP AS HARD AND FAST AS POSSIBLE. REST 30 SECONDS SPEED JUMP 1 MINUTE REPEAT ROUTINE 5 TIMES

14 MEASURE YOUR SUCCESS WEEK 1-5 GOAL CURRENT VERTICAL LEAP MEAUREMENT VERTICAL LEAP AFTER WEEK 5 MEASUREMENT

15 BEGINNER ELITE ELEVATION PROGRAM WEEK S 1 & 2 DAY(S) 1, 3, & 5 EXERCISE SETS REPS JUMP SQUATS 2 20, 20 LUNGES 2 25, 25 WALL SITS 2 30 seconds CALF RAISES 4 20, 20, 15, 15 JUMP ROPE WORKOUT DAY 2 PROGRAM A DAY 4 PROGRAM A CARDIO WORKOUT DAY 2 DAY 4 BLACK BLACK OFF DAYS WEDNESDAY & SUNDAY

16 BEGINNER ELITE ELEVATION PROGRAM WEEK S 3 & 4 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 20, 20, 20, 20 WALL SITS 4 30 seconds SQUAT JUMPS 2 15, 15 CALF RAISES 4 20, 20, 20, 20 JUMP ROPE WORKOUT DAY 2 PROGRAM A DAY 4 PROGRAM B CARDIO WORKOUT DAY 2 DAY 4 BLUE BLACK OFF DAYS WEDNESDAY & SUNDAY

17 BEGINNER ELITE ELEVATION PROGRAM WEEK 5 DAY(S) 1, 3, & 5 EXERCISE SETS REPS SQUAT JUMPS 2 15, 15 SEATED CALF RAISES (WEIGTHED) 2 15, 15 LUNGES 4 20, 20, 25, 25 CALF RAISES 4 25, 25, 25, 25 JUMP ROPE WORKOUT DAY 2 PROGRAM A or B DAY 4 PROGRAM B CARDIO WORKOUT DAY 2 DAY 4 BLACK or BLUE BLUE OFF DAYS WEDNESDAY & SUNDAY

18 MEASURE YOUR SUCCESS WEEK 6-10 GOAL CURRENT VERTICAL LEAP MEAUREMENT VERTICAL LEAP AFTER WEEK 5 MEASUREMENT

19 INTERMEDIATE ELITE ELEVATION PROGRAM WEEK S 1 & 2 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 15, 15, 15, 15 (WEIGHTED) WALL SITS 4 45 Seconds SQUAT JUMPS 4 20, 20, 20, 20 CALF RAISES 4 25, 25, 25, 25 JUMP ROPE WORKOUT DAY 2 PROGRAM B DAY 4 PROGRAM B CARDIO WORKOUT DAY 2 DAY 4 BLUE BLUE OFF DAYS WEDNESDAY & SUNDAY

20 INTERMEDIATE ELITE ELEVATION PROGRAM WEEK S 3 & 4 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 2 Until Failure (Max) CALF RAISES 2 Until Failure (Max) WALL SITS 4 45 seconds BOX JUMPS 4 10, 10, 10, 10 JUMP ROPE WORKOUT DAY 2 PROGRAM A & B DAY 4 PROGRAM B CARDIO WORKOUT DAY 2 DAY 4 BLACK & BLUE BLUE OFF DAYS WEDNESDAY & SUNDAY

21 INTERMEDIATE ELITE ELEVATION PROGRAM WEEK 5 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 15, 15, 15, 15 (WEIGHTED) WALL SITS 2 1 minute BOX JUMPS 4 20, 20, 20, 20 CALF RAISES 4 25, 25, 30, 30 JUMP ROPE WORKOUT DAY 2 PROGRAM B DAY 4 PROGRAM C CARDIO WORKOUT DAY 2 DAY 4 BLUE MANIA OFF DAYS WEDNESDAY & SUNDAY

22 MEASURE YOUR SUCCESS WEEK 1-5 GOAL CURRENT VERTICAL LEAP MEAUREMENT VERTICAL LEAP AFTER WEEK 5 MEASUREMENT

23 ADVANCED ELITE ELEVATION PROGRAM WEEK S 1 & 2 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 20, 20, 20, 20 (WEIGHTED) WALL SITS 4 1 minute ONE FOOT CALF RAISES (EACH FOOT) 4 20, 20, 20, 20 SQUAT JUMP 4 20, 20, 20, 20 JUMP ROPE WORKOUT DAY 2 PROGRAM B DAY 4 PROGRAM C CARDIO WORKOUT DAY 2 DAY 4 BLACK & BLUE MANIA OFF DAYS WEDNESDAY & SUNDAY

24 ADVANCED ELITE ELEVATION PROGRAM WEEK S 3 & 4 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 Until Failure (Max) (WEIGHTED) WALL SITS 4 Until Failure (Max) CALF RAISES 4 50, 50, 50, 50 BOX JUMPS 4 25, 25, 25, 25 JUMP ROPE WORKOUT DAY 2 PROGRAM B x 2 DAY 4 PROGRAM A & C CARDIO WORKOUT DAY 2 DAY 4 BLUE & MANIA BLUE & MANIA OFF DAYS WEDNESDAY & SUNDAY

25 ADVANCED ELITE ELEVATION PROGRAM WEEK 5 DAY(S) 1, 3, & 5 EXERCISE SETS REPS LUNGES 4 25, 25, (WEIGHTED) WALL SITS 4 1:30 minutes ONE FOOT CALF 4 50, 50, 50, 50 RAISES SQUAT JUMP 4 20, 20, 20, 20 JUMP ROPE WORKOUT DAY 2 PROGRAM B & C DAY 4 PROGRAM B & C CARDIO WORKOUT DAY 2 DAY 4 BLUE & MANIA BLUE & MANIA OFF DAYS WEDNESDAY & SUNDAY

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should