Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training3 days a week (General Physical Preparation)
Phase 1) Accumulation of Volume (Weeks 1-3)
Phase 2) Intensification (Weeks 4-6)
Phase 3) 2nd Accumulation (Weeks 7-9)
Phase 4) Strength-Endurance (Weeks 10-12)
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B1
Dynamometer Grip Left
B2
Dynamometer Grip Right
C
10 Yd Split (Steal Start)
D
30 Yd Dash (Steal Start)
E1
KB Swing
3 x 10
E2
Tall Kneeling Chop
2 x 8
E3
Front Plank
2 x 20
F1
Trap Bar Deadlift
3 x 8
F2
Chin Up
3 x MAX
G1
Push Up
3 x 8
G2
Eccentric 1 Leg Squat to Box
2 x 8
G3
Tall Kneeling Anti Rotation Iso
2 x 20
G4
Band Pull Apart
2 x 8
A
Sled Tow (75% Body Weight)
2 x 75
B1
DB Hang Snatch
3 x 5
B2
Tall Kneeling Lift
2 x 8
B3
Front Plank
2 x 20
C
DB Bench Press
3 x 8
D
DB RFE Split Squat
3 x 8
E1
Suspension Row
3 x 8
E2
1 Leg Deadlift (Eccentric Only)
2 x 8
E3
Shldr ER/IR
2 x 8
A
40 Yd Dash (Steal Start)
B
10 Yd Fly (30-40 Segment)
C1
Reset DB Squat Jump
3 x 15
C2
Farmers Carry
@ 40
C3
Front Plank
2 x 20
D1
Hollow Body 1 Arm DB Shldr Press
2 x 8
D2
1 Leg Plate RDL w/ Knee Drive
2 x 8
E1
Alternating Chest Supported DB Row w/ Iso
2 x 8
E2
Quarter Get Up
2 x 3
E3
1 Leg Eccentric Hamstring Curl
2 x 8
