Weeks 5 - 6
Torsion Strength Program
Applications & Requirements
Ages 9 & up. For individuals who are free of injuries, at least 10 months post surgery, & are not currently experiencing fatigue or chronic soreness. Must be in fitness mobility shape to ensure proper form can be maintained throughout exercise ROMs. If a minor, please consult parental guidance BEFORE starting this program. Do NOT do this on your own or without parental consent or guidance.
This program develops SUPPORTED strength & fitness & trains all movement planes. This ensures your body is built proportionately & in conjunction with kinetic chain reaction requirements. Additionally, this program is designed to build muscle mass, muscular response, & fast twitch flexor strength in one chain that works cohesively with how the human body moves within daily activities.
- Research: Over 10 years of analytical research data (from the University, lab, & on field levels) support this program’s viability. Data is INDEPENDENTLY obtained from VPX Performance – ensuring program integrity. USAGE OF THIS PROGRAM REQUIRES OVERSIGHT IN RECOVERY TO ENSURE YOU ARE NOT PLACING UNDUE STRESS UPON JOINTS, SUPPORTING MUSCULAR TISSUE, OR OVERALL BONE STRUCTURE.
- Oversight: This program requires proper recovery oversight to ensure you are not overstressing your joints, muscular tissue, or bone structure. If not sure, consult a fitness professional, physical therapist, or physician before starting this strength program (or any strength program).
- Development: Designed by professional sports strength & fitness trainers, biomechanists, kinesiology experts, & nationally acclaimed clinicians. Over a decade of research, analytics, and empirical data supports this program’s applications and curriculum.
Abide by all workload directives, applications, & intensity requirements. This program requires usage with the prescribed equipment (see below) to ensure work loads & recovery rates are optimized.
Regarding recovery rates: If you experience extended soreness, cut back on amount of sets or intensities FIRST, then exercise or rep amounts SECOND. If soreness persists, take days off & then start again. If you experience any type of sharp pain or become injured, stop immediately & seek medical advice. Individuals must monitor how their body recovers each day to ensure proper recovery levels for their next training day.
Each week of this program includes the following daily routines (listed below). Follow them exactly as prescribed to optimize your performance:
Active warm up: Gets you ready for the day’s workload.
Daily strength, core, & ab circuits: Specifically designed to increase muscular strength, mass, & support of your KCR.
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Warm Up
1VPX Active Body Warm Up
You will utilize your Torsion Hip Loop with the following routines. The following circuit will get your motor patterning warmed up & provide the necessary blood flow to ensure your body is optimized for the day’s work. ‘THL’ denotes exercise usage with the VPX Torsion Hip Loop.
2min jog or running in place: Light jog for 2min straight.
5 90′ sprint/walks: 70% PEL. Walk back to start.
2 high knees: 70% PEL. No return walk.
2 high bounders: 70% PEL. No return walk.
2 side shuffles (THL): 70% PEL. No return walk.
2 side lungers (THL): 70% PEL. No return walk.
2 karaoke twists: 70% PEL. No return walk.
2 backwards run: 70% PEL. No return walk.
2 jumping jack side shuffles: 70% PEL. No return walk.
2 leg swings (alternate legs): 70% PEL.
4-6 sprints or 15sec runs in place: No return walk @ 90% PEL
2VPX Daily Flex Traction Series
Application & Directives
After you have completed your Daily Activation Warm Up Circuit (listed above), you will conduct this Daily Flex Traction Series, which works towards improving your flexibility & mobility. This enhances muscular response, motor pattern sequencing, & increases your ROM’s (range of motion). The more degrees of mobility, the higher potential for increased athleticism & balanced force loading.
Things to Consider
Ensure your breathing is steady, deep, & exhales entirely. Hold each pose for a minimum of 15-20sec. To increase each pose’s flexibility properties, flex muscles at the top & bottom of each pose to increase blood flow. Repeat Series #1 – #9 two times to complete one flex traction circuit.
Daily Strength Circuit
1Insights & Details
Insights: After you conduct the above warm up & flex traction, your body will be prepared to start training. Start with Weeks 1-2 and then move chronologically to Weeks 3-4 (and so on). Do the below workout exactly as prescribed. If you cannot conduct the full daily workload due to fatigue cut back sets or loading FIRST, then exercise or rep amounts SECOND. Always pay close attention to the PEL % ratings of each exercise to ensure proper recovery rates. If you experience any sharp pain or injury – stop immediately and consult a physician.
Details: You will NOT rest in between each exercise, but will rest 2min between each circuit or set. For example, if there are 4 total exercises within a circuit, you will do 4 exercises without rest. After you complete the 4 total exercises within the circuit, you would then take 2min of rest BEFORE moving onto the next circuit. IT IS IMPORTANT TO TAKE A SIP OF WATER IN BETWEEN EACH EXERCISE TO REMAIN HYDRATED.
2Usage Overview
This is a “PUSH/PULL” program. Meaning, each exercise grouping trains acceleration first, then deceleration second. This mimics athletic movement. It is highly important to follow directives in their entirety (as described below) to receive the highest benefit from this program.
Age specific: Every athlete is different, but we recommend that ages 13 and under only utilize body weight. If exercise cannot be conducted with body weight, then use resistance tubing/bands OR omit exercise from training program. All other ages should use weights. For example, any chest exercise can be altered by substituting push ups for a chest press exercise. Additionally, push ups can have variances with hand positioning or incline/decline movement planes. Back exercises can be altered by substituting any rowing exercise with the same exercise while utilizing the Torsion Velocity Bands. Leg exercises do not have to include actual weights, as all can be conducted with body weight or incline/decline movement plane variances.
Application: This program builds cardio rates alongside strength capacities. No rest in between (unless denoted). Do all reps of each exercise at a quick pace – wherein you are moving the weight or body load at a fast pace. However, do NOT sacrifice upon range of motion OR support.
Variances: Do left and right sides in one arm or one legged exercises (if applicable). Some exercise pictures only depict one arm or leg being trained. Therefore, you would train the arm or leg being depicted and then train the other arm or leg exactly the same.
Intensity: Amount of weight you will utilize per exercise will depend upon the last 3 reps of each set. Meaning, you should feel a SLIGHT fatigue sensation in the last 3 reps. Overworking your muscles will reduce recovery rates. Increase weight loads as you improve strength capacities and are able to finish each exercise without any fatigue sensation. The following directives describe the different intensity ratings per exercise.
80% PEL: stack phase wherein last 3 reps are slight fatigue.
90% PEL: power phase wherein last 3 reps start to experience muscle fatigue with a bigger fatigue sensation.
100% PEL: maxing out phase.
Monday/Thursday Workout Circuits
2Circuit #2: Upper Body Torsion Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 25sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 2 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXou_wXq6wn3yaYQzW4ePY3_V
Choose 2 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXot5jfr4rGNgBwGTBHsu5STH
4Circuit #4: Forearm Torsion Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 25sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 wrist or forearm exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXotXwNcM5bVvcDBE_T08FO_e
6Circuit #6: Torsion Shoulder Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 25sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXovN8E9a528I-q9SZMmLRNSw
8Circuit #8: Torsion Ab Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 30sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXovJR0DwSAOHat26ggSQfEVc
Tuesday/Friday Workout Circuits
2Circuit #2: Upper Body Torsion Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 25sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXosLdqo1gvmh9yL8u_nLs5RE
4Circuit #4: KCR Sequencing
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 20sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 wrist or forearm exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXosLdqo1gvmh9yL8u_nLs5RE
6Circuit #6: Drive Force Training
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 20sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXosLdqo1gvmh9yL8u_nLs5RE
8Circuit #8: Torsion Ab Power
PHASE: STRENGTH BUILDING PHASE (HEAVY LOADING)
AMOUNTS: 30sec per exercise. Do both sides per exercise if applicable (Picture or video may not depict both sides). Repeat circuit 2x. No rest between exercises. 2min rest between circuits. 90% PEL.
Choose 4 exercises from this playlist: https://www.youtube.com/playlist?list=PL-Du2TLORXovJR0DwSAOHat26ggSQfEVc
Other Phases of this Training Program
Disclaimer
Understanding & Responsibility
I am aware that Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) may not or are not medical doctors and may not or are not qualified to determine a participant’s or athlete’s physical capability to engage in strenuous exercise. Medical clearance from a certified physician may be required prior to participation in any exercise program or when engaging in any of the exercises contained within this program, its drills, directives, information, course work, routines, circuits, plans, managements, applications, and any other affiliated programming, drills, directives, information, course work, routines, circuits, plans, managements, and applications
Waiver & Release of Liability
READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS PROGRAM: I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM OR ANY EXERCISES CONTAINED WITHIN THIS PROGRAM. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS PROGRAM, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND EFFICACY OF ANY EXERCISE PROGRAM(S), DRILL(S|), INFORMATION, TRAINING DIRECTIVE(S), ROUTINE(S), CIRCUIT(S), PLAN(S), MANAGEMENT(S), AND APPLICATION(S) RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS PROGRAM AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS PROGRAM OR ITS AFFILIATED PROGRAMS. I FURTHER AGREE TO RELEASE, INDEMNIFY, AND HOLD HARMLESS VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
Disclaimer
Strength training and sporting activities involve(s) a potential risk for serious injury. The techniques, drills, and training directives discussed and utilized in this program are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risks. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other affiliated person(s), business(es), and organization(s) shall not be liable to anyone for use of any of these exercises, drills training directives, or instructions. This is an informational program only. The data and information contained within this program herein is based upon information from various published as well as unpublished sources and merely represents training, strength and conditioning, and sports related development literature and practices – as summarized by the author and editor. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals, training ideals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness, or sports training programs, seek clearance from a qualified health care professional.
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