Vertical Integration Program
A way to have it all - Size, Strength, Power, Speed
Quick Background
Vertical integration is a training system popularized by Charlie Francis (here is a list of all of his books)
I have previously discussed his short to long model in reference to sprinting.
Prior Reading
I discuss/reference physical qualities frequently. This post will ensure you understand this concept.
Basic periodization - Specifically reference Block and undulation.
What is Vertical Integration
Vertical Integration is nothing more a way of combining training components throughout the training plan.
The training of a specific physical quality never gets removed. It only gets de-emphasized. This concept can be broken down to the week or even the day level.
Some weeks will have a strength focus and the next week power etc…
This type of training method is popular in Team Sports. Athletes need many different physical qualities to perform at. high level. A soccer athlete needs, agility, maximal speed, acceleration, strength, power etc.
In the offseason you may train each quality separately, using a Block periodization method.
During the in-season phase you may use the Vertical Integration method - which is simply an application of undulating periodization
The Vertical Integration approach allows you to devote more energy to developing a specific physical quality while better maintaining the other qualities in the background, through a lower level of volume.
There could be multiple phases to a longer term program.
GPP
General Strength & Performance
Sport Specific
Each phases contains training methods that focus on all physical qualities (here are some):
Conditioning and capacity
Strength
Power and acceleration
Speed
RSA - repeat sprint ability
Summary
The vertical integration method is a version of concurrent training, train multiple qualities at the same time.
At any given point you will vary the amount of your training time spent on a physical quality, based on your goals.
Some qualities will be the emphasis and others will be addressed very little throughout the week - just enough to retain the quality you have worked hard to develop.
It’s a Block style approach, without completely isolating qualities.
You want to be strong but also build muscle.
The focus is strength but you add in 1-2 high volume sets a few times per week to maintain your muscle mass, as you focus on strength.
Then you would switch this and focus on hypertrophy, with a few strength sets per week.
Vertical Integration as a non Athlete
Here’s why it matters:
Reclaiming the athleticism you once had is all about being able to develop and maintain multiple physical qualities at a single time.
You could apply this method to more than power, speed and explosiveness.
It could be size, strength and fitness, as discussed above.
However, at the end of the day being functional is about being good at more than one thing.
Move heavy things
Look jacked
Dominate Rec basketball
Walk 6 miles without pain the next day
You can do all these things. Vertical integration is a method you can use to help you to get there.
The Program
There are many ways to set up a program of this kind, but my example will be geared towards phase 3, Sport Specific as it pertains to Athletically minded adults, not athletes. Focusing on concurrent development of strength/power/speed.
The example I provide below, is not a beginners program. It is not the first thing you should do.
Roadmap - I linked to a program for each below.
Follow the 3 day performance series
Do the vertical integration program
If you are experienced, you could skip 3 and go straight to 4.
Program Description
I like 3 training days per week - it fits my personal motto “Less is more”, and it’s an ideal set up to get a little bit of everything, without doing too much, but still allowing for recovery.
You will get enough stimulus to develop and retain physical qualities.
Breakdown - allocate time to a physical quality
How much of each session should be focussed toward a specific quality. You get to decide, based on your goals. For this program, here is an approximate breakdown. It’s important to note, there is overlap within the training methods used and how they develop each physical quality.
Day 1 - Power focus
Strength - 30%
Power - 60%
Speed - 10%
Day 2 - Speed focus
Strength - 20%
Power - 30%
Speed - 50%
Day 3 - Strength Focus
Strength - 60%
Power - 30%
Speed - 10%
Download
This program is not designed to use with athletes, but rather for Athletically minded adults, whom are seeking to improve strength, speed and power simultaneously (However, you could adapt the concepts to any group).
Make sure you do a movement and running warm up - This is not built into the program. I will post a comprehensive warm up next week.