VOHAN INSTRUCTOR PROGRAM V.I.P.

VOHAN PHYSICAL TRAINING SCHEDULE - LEVEL I

(3x/week) 9 weeks@home Sets and Repetitions WEEK #1: 4X15 PUSHUPS 4X20 SITUPS 3X6 DIPS

WEEK #2: 5X20 PUSHUPS 5X20 SITUPS 3X6 DIPS

WEEK #3,4: 5X25 PUSHUPS 5X25 SITUPS 3X8 DIPS

WEEK #5,6: 6X25 PUSHUPS 6X25 SITUPS 2X8 DIPS

WEEK #7,8: 6X30 PUSHUPS 6X30 SITUPS 2X10 DIPS

WEEK #9: 6X30 PUSHUPS 6X30 SITUPS 3X10 DIPS

Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of DIPS, immediately with no rest.

Vohan - V.I.P. 2012-2014/v.1

VOHAN INSTRUCTOR PROGRAM V.I.P. VOHAN PHYSICAL TRAINING SCHEDULE - LEVEL II

(3x/week) 6 weeks@home Sets and Repetitions WEEK #1, 2: 6X30 PUSHUPS 6X35 SITUPS 3X10 QUATS 3X20 DIPS

WEEK #3, 4: 10X20 PUSHUPS 10X25 SITUPS 4X10 QUATS 10X15 DIPS

WEEK #5: 15X20 PUSHUPS 15X25 SITUPS 4X12 QUATS 15X15 DIPS

WEEK #6: 20X20 PUSHUPS 20X25 SITUPS 5X12 QUATS 20X15 DIPS

Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of dips, immediately with no rest.

Vohan - V.I.P. 2012-2014/v.1

VOHAN INSTRUCTOR PROGRAM V.I.P. VOHAN RUNNING STAIRS TECHNIQUE

Maximum 2 times a week! Stair running is a great, high-intensity workout that helps build speed, power and cardiovascular fitness. Stair running is also a great addition to any agility training program because it builds quickness and foot speed while getting an excellent sprint workout.

Step on every other step. Ive found that its best to run stairs by skipping every other step. This manner of running ensures proper stride frequency and speed of running

Use your whole body. running and climbing are whole-body movements. Engage all your muscles not just the legs.

Use the quads. Climb stairs by pushing with your thighs. Make sure not to completely extend your legs this puts too much strain on your knees. Instead, run by keeping your legs semi-flexed throughout.

The role of the posterior chain. The muscles of the back of your legs calves, hamstrings (back of your thighs) and glutes (your butt) are responsible for most of the movement that occurs in running and jumping. Dont make the mistake to push through your knees only. Instead, try to use your posterior chain and extend your hips.

Run on your toes. Just a quick note here when running try to step on your toes or more specifically the place between your toes and your mid foot. Thats how all animals run they step on their paws and on NOT their heels.

Use your arms. Make sure to use your arms to help you with the movement. Keep
your elbows in, shoulders down (not shrugged) and your arms semi-flexed (like a sprinter).

Vohan - V.I.P. 2012-2014/v.1