High School Elite

PMR Performance

Coaches

Chip Gosewisch and Charleston DeLa Cruz

You WILL be ready for your upcoming season using PMR's High School Elite off-season program. This is the most well rounded online sports performance program 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 good athletes from the world's best. With this in mind, we use the methodologies and philosophies that we currently implement with our professional athletes to give you the edge this off-season. In this program, you will find an emphasis on strength, speed, agility, power and force production. This unique program also includes our signature mobility training and advanced core training to help reduce athlete's risk of injury.

$299

Get High School Elite

Speed & Agility

Need a faster 40? 60? Want to be more explosive? All the above? We have a strong focus on linear acceleration installed in the HS Elite program, to provide you with the drills and adaptations to simply get faster! Unlike many other online programs, we address the speed and multidirectional components of sport all in one place.

Advanced Core Emphasis

Use our unique approach to core training 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 dimensional/all-planes approach to develop the core.

Mobility

Experience how we do things! We place a tremendous emphasis on our athlete's mobility and preparatory routine. From a general flow and movement base to the specifics of how joints should function, we achieve astonishing results when correctly applied.

Included: 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

+Bonus Programs

Hips and shoulders are some of the biggest limitations when it comes to mobility and areas of high stress with our athletes. With the purchase of HS Elite, you will also gain access to two micro sessions that you can incorporate multiple times throughout your program at a more concentrated level (great for "off days").

Features

Programming 4 days per week

32 training sessions: 3 days dedicated to mobility, core, strength, power and 1 day dedicated to speed, agility and conditioning per week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution simple

Detailed, expert instruction

Coaches who will provide the instruction you need to grow

Delivered through TrainHeroic

The most user friendly and effective workout app on the market

Equipment

Required

Weight Room

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 | 2-Minutes CARs (Controlled Articular Rotations)

1 x 3

P | Dynamic Warm-Up Essentials

1 x 1

P | DL line hop | FW/BW

2 x 20

P | DL line hop | Lateral

2 x 20

PL | Vertical Jump - Athletic Landing

2 x 6

PL | Broad Jump

2 x 6

AG | X-Pattern - Shuffle ⇢ FW

S-C I Push Up Sprint

2 x 4 @ 20

S-C | 60yd Shuttle | 40yds ↑ / 20yds ↓

2 x 4 @ 60

S-C | Prone Start Sprint

1 x 10 @ 15

Coaches

More from PMR Performance

Chip Gosewisch

Head Sports Performance Coach

Charleston DeLa Cruz

Head Sports Performance Coach

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DAY ONE OR ONE DAY? YOUR CHOICE.

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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 using the same principles and techniques we use with our professional athletes!

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

The whole program is 8 weeks long. 4 days a week (3-Full Body Days, 1- speed, agility & conditioning) + bonus supplemental sessions

How long should it take me to finish each workout?

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

What if I have to make modifications?

Don't have a piece of equipment or 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 in our robust exercise library.

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've done our best to make this program very user friendly and simple to follow. Although, we know specific questions may come up, 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

How much is the whole program?

The 8-week program is $299, thats a total of 32+ total sessions. Less than $10 per session.

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 & CURRENT CUBS 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...""

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High School Elite

PMR Performance

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