New

A.P.D.

PMR Performance

Coaches
Chip Gosewisch, Charleston DeLa Cruz and Landon Davis

The APD off-season program by PMR is the most well rounded online sports performance programs on the market. With our 25+ years of combined experience working with professional athletes, our team has been exposed to the physical components that separate the good athletes from the world's best. With this in mind, we use the most current methodologies and philosophies that implemented with our professional athletes to give you the edge this off-season. Here you will find emphasis on speed and agility training, power and force production, resistance training as well as our signature mobility training and advanced core training.

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Speed & Agility
Need a faster 40? 60? or want to be more explosive? All the above? We have a strong focus on linear acceleration installed in the APD program, to provide you with the drills and adaptations to simple get faster. Unlike many other online programs, APD addresses the speed and multidirectional components of sport.
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Advanced Core Emphasis
Use out unique approach to core work to build the strongest core you've ever had! PMR focuses on all levels of the trunk, not just planks and med ball twist, we take the 3-D, all-planes approach to develop the core.
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MOBILITY
We place a tremendous amount of time to our professional athlete's mobility, experience how we do things! From a general flow and movement base to the specifics of how joints should function, we achieve astonishing results when correctly applied.
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FREE: Athlete Nutrition Guide
We have collaborated with Ben Brown, MS, Nutritionist, CSCS and owner of BSL nutrition, to give you the best nutritional guide specifically for the elite level high school athlete at no additional cost
Features
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Programming 4 days per week
Strength, speed, mobility, core and conditioning training that’s accessible and challenging for athletes the elite high school level
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Exercise Video Guidance
Instructional videos to guide your practice and make execution simple
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Detailed, expert instruction
Coaches who will hold you accountable and provide the instruction you need to grow
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Delivered through TrainHeroic
The most user friendly and effective workout app on the market
Equipment
Required
Free Weights
Recommended
Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
P-1 | WK-1 | D-1

A1

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

A2

P | MAPS RDL Deep OH Squat

1 x 8

A3

P | ½ Kneel Hip Flexor Combo | Sagittal/Frontal

1 x 10

A4

P | 1/2 Kneel Hip Open Rotation

1 x 10

A5

P | Knee Driver Ankle Dorsiflexion

2 x 10

A6

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

A7

P | DL line hop | FW/BW

2 x 20

A8

P | DL line hop | Lateral

2 x 20

B1

C-S | Seated MB OH Extension

3 x 8

B2

C-F | SL Windshield Wiper

3 x 8

B3

C-T | 1/2 Kneel Cable Rotation | L-H

3 x 8

C1

L-M . L-S | Goblet Squat

3 x 8

C2

U-M | DA Seated Cable Mid Pull

3 x 10

D1

L-T | Slider Posterior-Lateral Lunge

3 x 10

D2

U-S | UB Band 3-Way Excursion

3 x 15

E1

L-T | Medial Rotational Step Down

3 x 10

E2

U-S | DA Band Scarecrow + OH Press

3 x 10

F1

L-P | SL Bridge Hold

3 x 20

F2

U-C1 | DA Cable W's, T's, I's

3 x 12

F3

L-C | 1/2 Foam Roller Balance Heel Off

3 x 30

Tuesday
P-1 | WK-1 | D-2

A1

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

A2

P | MAPS RDL Deep OH Squat

1 x 8

A3

P | MAPS Stationary Lateral Lunge + Side Bend

1 x 8

A4

P | MAPS Posterior-Lateral + Rotation

1 x 8

A5

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

A6

P | SL ladder quick/stick - Medial

2 x 12

A7

P | SL ladder quick/stick - Lateral

2 x 12

B1

C-S | Plank

3 x 30

B2

C-F | Cable side hold w/ OH press

3 x 8

B3

C-T | Cable Rope Mid Rotation

3 x 8

C1

U-P | DB Alternating Flat Bench Press

3 x 12

C2

L-M . L-P | BB Hip Hike

3 x 10

D1

U-H | ½ Kneel Cable Side High Pull

3 x 10

D2

L-P | DL Feet Elevated Hamstring ISO

3 x 30

E1

U-L | DA Cable Low Pull

3 x 10

E2

L-C | DL Calf Raise

3 x 10

F1

U-S | DB 3-way Delt Raise

3 x 12

F2

U-C2 | Cable External Rotation

3 x 10

F3

U-B | DB Palm Up Bi

3 x 10

F4

U-T | DA Cable Palm Down Tri

3 x 10

G

U-G | DB Wrist Flexion/Extension

3 x 10

Thursday
P-1 | WK-1 | D-3

A1

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

A2

P | MAPS RDL Deep OH Squat

1 x 8

A3

P | ½ Kneel Hip Flexor Combo | Sagittal/Frontal

1 x 10

A4

P | 1/2 Kneel Hip Open Rotation

1 x 10

A5

P | Knee Driver Ankle Dorsiflexion

2 x 10

A6

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

A7

P | DL line hop | FW/BW

2 x 20

A8

P | DL line hop | Lateral

2 x 20

B1

C-S | Plate Sit-Up to Arms Extended

3 x 8

B2

C-F | Side Plank

3 x 15

B3

C-T | 1/2 Kneel Cable Rotation | H-L

3 x 8

B4

C-T . C-P | Cable Anti-Rotation Punch

3 x 8

C1

L-M | DL Leg Press

3 x 10

C2

U-M | DB Row

3 x 8

D1

L-F | Stationary Goblet Lateral Lunge

3 x 10

D2

U-P | SA DB Incline Bench Press

3 x 10

E1

L-P | SL Hamstring Curl Machine

3 x 10

E2

U-H | 1/2 Kneel Cable High Pull

3 x 10

F1

L-S | Anterior step down

3 x 10

F2

U-S | DA Band Reverse Fly | H-L

3 x 10

Friday
P-1 | WK-1 | D-4

A1

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

A2

P | MAPS RDL Deep OH Squat

1 x 8

A3

P | MAPS Stationary Lateral Lunge + Side Bend

1 x 8

A4

P | MAPS Posterior-Lateral + Rotation

1 x 8

A5

P | 3D HIPS

1 x 10

A6

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

A7

P | DL line hop | FW/BW

2 x 20

A8

P | DL line hop | Lateral

2 x 20

A9

P | Dynamic Warm-Up Essentials

1 x 1

B1

C-S | Supine Leg Raise

3 x 10

B2

C-F | Starfish

3 x 30

B3

C-T | Russian Twist

3 x 16

C1

PL | Vertical Jump - Athletic Landing

3 x 4

C2

PL | Broad Jump

3 x 4

D1

S-C | Serpentine Strider | 60yds

1 x 8 @ 60

D2

S-C | Conditioning Intervals | Sprint/Bike/Machine/Sled

1 x 8 @ 15

Coaches
coach-avatar Chip Gosewisch

CSCS, RSCC, FRCms

coach-avatar Charleston DeLa Cruz

CSCS, USAW-1, FRCms, FRSsc

coach-avatar Landon Davis

CSCS, FRCms

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ONE-STOP SHOP

A speed plan, a mobility plan, a strength plan, a core plan and nutrition guide all rolled together to give you the best off-season yet!

Get A.P.D.
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FAQs
Who is this program intended for?
This program is specifically designed for High School athletes who want to take their game to the next level.
The Proof
verified-athlete-avatar JAMAR TAYLOR

9-Year NFL VET

Verified Athlete

"“Working with [PMR] was incredible. They not only pushed me to new heights throughout my career but also provided unwavering support, both physically and mentally, during my recovery from ACL surgery. They're my trusted go-to guys in AZ.”"

verified-athlete-avatar DANIEL MOSKOS

MLB VET & CUBS ASSISTANT PITCHING COACH

Verified Athlete

""If you are looking to really make gains in the offseason and make sure you do everything in your power to take your game to the next level, then PMR is your answer. They walk the walk and talk the talk.”"

verified-athlete-avatar DANIEL MUNYER

8-Year NFL VET

Verified Athlete

""Whether it was getting stronger, faster or rehab based, I always felt like my expectations were exceeded with these guys...""

verified-athlete-avatar DANIEL JOHNSON

Baltimore Orioles

Verified Athlete

"“My Exprience with the PMR has been nothing short of Tremendous . Chip, Charleston and Landon truly care about each and every athlete , making sure we are all in the best position possible not only in the off-season but going into the next season! Could not thank them enough!”"