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.
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-S | DA Cable W's, T's, I's
3 x 12
F3
L-C | 1/2 Foam Roller Balance Heel Off
3 x 30
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 Bar Side ISO + 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 | Side Kneel Cable 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 ER
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
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
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
CSCS, RSCC, FRCms
CSCS, USAW-1, FRCms, FRSsc
CSCS, FRCms
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.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.”"
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.”"
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...""
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!”"