APD

PMR Performance

Soccer, Baseball , Football , Rugby, Swimming, Hockey, Volleyball, Basketball, Wrestling, Track & Field, Combat Sports, Lacrosse, Water Polo, Racket Sports, Softball, Field Sports, Gymnastics

Coaches

Chip Gosewisch and Charleston DeLa Cruz

The High School Elite off-season program by PMR is the most well rounded online sports performance programs on the market. With our 30 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.

$199

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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.

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.

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.

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

Programming 4 days per week

Strength, speed, mobility, core and conditioning training that’s accessible and challenging for athletes the elite high school level

Exercise Video Guidance

Instructional videos to guide your practice and make execution simple

Detailed, expert instruction

Coaches who will hold you accountable and provide the instruction you need to grow

Delivered through TrainHeroic

The most user friendly and effective workout app on the market

Equipment

Required

Free Weights

Recommended

Resistance Bands

Sample Week

Week 1 of 8-week program

Sunday

P-1 | WK-1 | D-1

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

P | MAPS RDL Deep OH Squat

1 x 8

P | ½ Kneel Hip Flexor Combo | Sagittal/Frontal

1 x 10

P | 1/2 Kneel Hip Open Rotation

1 x 10

P | Knee Driver Ankle Dorsiflexion

2 x 10

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

P | DL line hop | FW/BW

2 x 20

P | DL line hop | Lateral

2 x 20

C-S | Seated MB OH Extension

3 x 8

C-F | SL Windshield Wiper

3 x 8

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

3 x 8

L-M . L-S | Goblet Squat

3 x 8

U-M | DA Seated Cable Mid Pull

3 x 10

L-T | Slider Posterior-Lateral Lunge

3 x 10

U-S | UB Band 3-Way Excursion

3 x 15

L-T | Medial Rotational Step Down

3 x 10

U-S | DA Band Scarecrow + OH Press

3 x 10

L-P | SL Bridge Hold

3 x 20

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

3 x 12

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

3 x 30

Tuesday

P-1 | WK-1 | D-2

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

P | MAPS RDL Deep OH Squat

1 x 8

P | MAPS Stationary Lateral Lunge + Side Bend

1 x 8

P | MAPS Posterior-Lateral + Rotation

1 x 8

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

P | SL ladder quick/stick - Medial

2 x 12

P | SL ladder quick/stick - Lateral

2 x 12

C-S | Plank

3 x 30

C-F | Cable Bar Side ISO + OH Press

3 x 8

C-T | Cable Rope Mid Rotation

3 x 8

U-P | DB Alternating Flat Bench Press

3 x 12

L-M . L-P | BB Hip Hike

3 x 10

U-H | Side Kneel Cable High Pull

3 x 10

L-P | DL Feet Elevated Hamstring ISO

3 x 30

U-L | DA Cable Low Pull

3 x 10

L-C | DL Calf Raise

3 x 10

U-S | DB 3-way Delt Raise

3 x 12

U-C2 | Cable ER

3 x 10

U-B | DB Palm Up Bi

3 x 10

U-T | DA Cable Palm Down Tri

3 x 10

U-G | DB Wrist Flexion/Extension

3 x 10

Thursday

P-1 | WK-1 | D-3

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

P | MAPS RDL Deep OH Squat

1 x 8

P | ½ Kneel Hip Flexor Combo | Sagittal/Frontal

1 x 10

P | 1/2 Kneel Hip Open Rotation

1 x 10

P | Knee Driver Ankle Dorsiflexion

2 x 10

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

P | DL line hop | FW/BW

2 x 20

P | DL line hop | Lateral

2 x 20

C-S | Plate Sit-Up to Arms Extended

3 x 8

C-F | Side Plank

3 x 15

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

3 x 8

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

3 x 8

L-M | DL Leg Press

3 x 10

U-M | DB Row

3 x 8

L-F | Stationary Goblet Lateral Lunge

3 x 10

U-P | SA DB Incline Bench Press

3 x 10

L-P | SL Hamstring Curl Machine

3 x 10

U-H | 1/2 Kneel Cable High Pull

3 x 10

L-S | Anterior step down

3 x 10

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

3 x 10

Friday

P-1 | WK-1 | D-4

P | Pipes 3-Way + Pipe Lat Stretch

1 x 5 @ 40

P | MAPS RDL Deep OH Squat

1 x 8

P | MAPS Stationary Lateral Lunge + Side Bend

1 x 8

P | MAPS Posterior-Lateral + Rotation

1 x 8

P | 3D HIPS

1 x 10

P | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

P | DL line hop | FW/BW

2 x 20

P | DL line hop | Lateral

2 x 20

P | Dynamic Warm-Up Essentials

1 x 1

C-S | Supine Leg Raise

3 x 10

C-F | Starfish

3 x 30

C-T | Russian Twist

3 x 16

PL | Vertical Jump - Athletic Landing

3 x 4

PL | Broad Jump + Band

3 x 4

S-C | Serpentine Strider | 60yds

1 x 8 @ 60

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

1 x 8 @ 15

Coaches

More from PMR Performance

Chip Gosewisch

CSCS, RSCC, FRCms

Charleston DeLa Cruz

CSCS, USAW-1, FRCms, FRSsc

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!

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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.

How long is the program? How many days a week?

8 weeks, 4 days a week

How long should it take me to finish each workout?

This depends on the intent of the day or specific intention, on average 60 minutes.

What if I have to make modifications?

Whether you do not have access to certain pieces of equipment or you have an acute injury, our system makes it easy for you to substitute exercises where you need to. All you have to do is enter the abbreviation (ie C-S aka Core-Sagital) and all the replacement options will be listed.

What if I miss a day or need to move a day?

We understand life gets in the way, so we let you have the control to move your days around in order to accommodate your schedule.

If I have more questions, where can I ask you?

We done our best to make this program very user friendly and simple to follow. Although, we know some issues may occur. Feel free to message us, using the Train Heroic app and we will try out best to get back to you within 48 hours. You can also email us at info@pmr-performance.com

The Proof

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.”"

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.”"

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...""

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!”"

Customer Reviews

Overall Rating

APD

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