vlt workout programs

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Below are different options for our "Six Week Rope Training Program" using the VLT Rope Trainer. There are cardio programs for both general fitness level as well as athletes. Additionally we have 3 levels for each of the following workout types: Strength, power and endurance programs. Each one of the 3 levels consists of a 6 week cycle of 2-3 times / week.
Before using these workout programs, you must consult with your physician to ensure that you are healthy enough to safely perform these workouts. Always rest properly between sets. Light-headedness and dizziness are signs of over-training or other medical conditions. Stop exercising and consult a trained physician.
Healthy Heart Zone (Warm up)
50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious exercisers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Easy (Fitness Fat Burning)
60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more Anaerobic and burns more total calories. The percent of fat calories is still 85%. Moderate (Aerobic Endurance Training) 70 - 80% of maximum heart rate: This zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Moderate (Aerobic Endurance Training)
70 - 80% of maximum heart rate: This zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Intense (Anaerobic Performance Training)
80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort)
90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very anaerobic. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
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The following are some suggested exercise options that can be used for the cardio programs. Mix and match as preferred during each workout session: Vertical Pull Down, Dead Lift, Seated Diagonal Pull, Standing Diagonal Pull, and Reverse Grip Pull.
Frequency: Two to three days per week.
Start with 3 minutes of light pace for warm up, finish with 3 minutes of light pace for cool down.
Easy
Week Resistance Setting Set Duration Rest Period Sets Pace
1 1 3 min 1 min 4 Easy
2 1 3 min 30 sec 5 Easy
3 2 3 min 1 min 4 Easy
4 2 3 min 30 sec 5 Easy
5 3 3 min 1 min 4 Easy
6 3 3 min 30 sec 5 Easy
moderate
Week Resistance Setting Set Duration Rest Period Sets Pace
1 4 3 min 1 min 4 Moderate
2 4 3 min 30 sec 5 Moderate
3 5 3 min 1 min 4 Moderate
4 5 3 min 30 sec 5 Moderate
5 6 3 min 1 min 4 Moderate
6 6 3 min 30 sec 5 Moderate
intense
Week Resistance Setting Set Duration Rest Period Sets Pace
1 1 1 min 1 min 6 Moderate
2 1 1 min 45 sec 6 Intense
3 1 1 min 30 sec 8 Intense
4 2 30 sec 1 min 5 Intense
5 2 30 sec 45 sec 5 Intense
6 2 30 sec 30 sec 5 Intense
Easy
Week Resistance Setting Set Duration Rest Period Sets Pace
1 1 1 min 1 min 6 Moderate
2 1 1 min 45 sec 6 Intense
3 1 1 min 30 sec 8 Intense
4 2 30 sec 1 min 5 Intense
5 2 30 sec 45 sec 5 Intense
6 2 30 sec 30 sec 5 Intense
moderate
Week Resistance Setting Set Duration Rest Period Sets Pace
1 3 30 sec 45 sec 5 Intense
2 3 30 sec 30 sec 5 Intense
3 3 30 sec 10 sec 6 Intense
4 4 30 sec 45 sec 5 Intense
5 4 30 sec 30 sec 5 Intense
6 4 30 sec 10 sec 5 Intense
intense
Week Resistance Setting Set Duration Rest Period Sets Pace
1 5 30 sec 45 sec 5 Moderate
2 5 30 sec 30 sec 5 Intense
3 5 30 sec 10 sec 6 Intense
4 6 30 sec 45 sec 5 Intense
5 6 30 sec 30 sec 5 Intense
6 6 30 sec 10 sec 5 Intense
To complete one set perform all exercises listed for that day and for each exercise do 5 reps/pulls, and rest for 2 minutes after completion of all exercises and then start 2nd set.
Workout frequency: Three times per week.
Day 1 Exercises
Day 2 Exercises
Fireman Pull Kneeling Pull Down
Standing Side Pull Kneeling Lat Pull
Pull & Lunge Standing Side Pull
Shoulder Lift Bicep Pull
Standing Pull Down Tricep Pull
Kneeling Pull Down Shoulder Lift
Standing Lat Pull Standing Ab Crunch
week
resistance setting
sets
reps
rest period between sets
1 7 3 5 2 min
2 7 3 5 2 min
3 7 4 5 2 min
4 7 5 5 2 min
5 7 5 5 2 - 3 min
6 7 5 5 2 - 3 min
Exercises should be executed with maximum velocity.
Workout frequency: Three times per week. Alternate between day 1 and day 2 exercise groups.
Day 1 Exercises
Day 2 Exercises
Shoulder Lift Standing Lat Pull
Standing Pull Down Standing Ab Crunch
Tricep Pull Fireman Pull
Pull & Lunge Pull & Lunge
Standing Side Pull Kneeling Pull Down
week
resistance setting
sets
reps
rest period between sets
1 3 3 3 2 - 3 min
2 3 4 3 2 - 3 min
3 4 5 3 2 - 3 min
4 4 5 2 2 - 3 min
5 5 5 2 2 - 3 min
6 5 6 1 2 - 3 min
To complete one set perform all exercises listed for that day and for each exercise do 5 reps/pulls, and rest for 2 minutes after completion of all exercises and then start 2nd set.
Workout frequency: Three times per week.
Group 1 Exercises
Shoulder Lift Fireman Pull
Bicep Lift Kneeling Lat Pull
Group 2 Exercises
Shoulder Lift Standing Side Pull
Standing Pull Down Tricep Pull
Group 3 Exercises
Pull & Lunge Bicep Lift
Standing Ab Crunch Standing Pull Down
week
resistance setting
sets
Time / Exercise
rest between sets
Rest Between Groups
1 1 2 20 sec 10 sec 45 sec
2 1 2 25 sec 10 sec 45 sec
3 1 2 30 sec 10 sec 45 sec
4 1 3 30 sec 10 sec 45 sec
5 1 2 35 sec 10 sec 45 sec
6 1 3 35 sec 10 sec 45 sec

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