Playmakers Sport Performance

Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training
Coach
Travis Grimes

3 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)

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
#Big League Club Off-Season Phase 1 Week 1 Day 1

A

Body Weight

B1

Dynamometer Grip Left *Camry

B2

Dynamometer Grip Right *Camry

C

SMR/Foam Rolling Series

1 x 1

D

RPR Zone 1

1 x 1

Prep

E

SP Warm Up

Continuous *Barefoot if Possible Ramp Up...20 Yds Down & Back -Fwd Jog (0:50) -Bkwd Run aka Backpedal (1:01) -Lateral Shuffle w/ Arm Swing (1:13) *face same direction both ways -High Knee Stepover aka Carioca (1:25) *face same direction both ways 10 Yd Dynamic Stretch + 10 Yd Jog -Knee Hug aka High Knee Pull (1:50) -Ankle Hug aka Leg Cradle (1:57) -Straight Leg Kick (2:15) -Quad Pull w/ OH Reach aka Quad Stretch (2:27) -Lateral Lunge & Pivot w/ OH Reach aka Side Lunge (2:45) -Lunge & Twist (3:05) *front knee side first Activation/Neural Prep...10 Yds 1 Way -Fwd Pogos (3:22) -Bkwd Pogos (3:31) -Ankle Dribble (3:43) *I like dribble bleed as well. Ankle dribble through 10, calf dribble through 20, knee dribble through 30, walk back to 10 -Fast High Knees (3:49) -Side Bounds (3:57) *down & back facing same direction Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2

F

10 Yd Split (Steal Start) *Freelap

G

30 Yd Dash (Steal Start) *Freelap

H1

KB Swing

3 x 10

H2

Tall Kneeling Chop

2 x 8

H3

RKC Iso Abs

2 x 6

I

Chin Up (Body Weight + External Load)

J

Low Handle Trap Bar Deadlift (Peak Power)

1 x 60

K

Low Handle Trap Bar Deadlift

L1

Push Up

3 x 8

L2

Eccentric 1 Leg Squat to Box

2 x 8

L3

Tall Kneeling Anti Rotation Iso

2 x 20

L4

Band Pull Apart

2 x 8

Wednesday
#Big League Club Off-Season Phase 1 Week 1 Day 2

A

SMR/Foam Rolling Series

1 x 1

B

RPR Zone 1

1 x 1

Prep

C

Indoor Multiplanar Warm Up

10 Yds (Barefoot) -Knee Hug to 1 Leg Deadlift *Finish A Position? -Ankle Hug to Perfect Stretch -Inchworms -Lateral + Medial Bear Crawl -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Lateral Lunge & Pivot w/ OH Reach -Slow Shuffle (down & back facing same direction) -Fast Shuffle w/ Stick aka Quick & Stick (down & back facing same direction) -High Knee Stepover aka Carioca -Lateral Skip (In place, go on command) *Imagine stepping over knee deep water & pushing hard off outside leg -Lateral + Medial Pogos Alternate 1) 1 Leg Lateral Pogos Alternate 2) Alternating Lateral Pogos -2 Pt Band Resisted Sprint 2x5 Yds

D

Sled Tow (75% Body Weight) *Freelap

2 x 75

E1

DB Hang Snatch

3 x 5

E2

Tall Kneeling Lift

2 x 8

E3

RKC Iso Abs

2 x 6

F

DB Bench Press (Peak Power)

1 x 60

G

DB Bench Press

H

DB Rear Foot Elevated Split Squat (Peak Power)

1 x 60

I

DB Rear Foot Elevated Split Squat

J1

Suspension Row

3 x 8

J2

1 Leg Deadlift (Eccentric Only)

2 x 8

J3

Shldr ER/IR

2 x 8

Friday
#Big League Club Off-Season Phase 1 Week 1 Day 3

A

SMR/Foam Rolling Series

1 x 1

B

RPR Zone 1

1 x 1

Prep

C

FTC Warm Up

-Blend Fast March (0-10 yds), A Skip (10-20 yds), High Knees (20-30 yds) -1 Leg Tuck Jumps (LL-RR-LL-RR-LL-RR) *Alternatively perform tucks jumps x 5 -Linear Bound (20 yds) *Alternatively sub in skip for distance -Small Primetimes (20 yds) -Big Primetimes (20 yds) -Bkwd Sprint Race (20 yds) *Call out winner -1 Leg RDL to Split & Rip (10 yds) *Left leg down for softball **Right leg down for baseball ***Performed waterfall style Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2 -Unresisted Sprint 40 Yds x 1

D

40 Yd Dash (Steal Start) *Freelap

E

30+10 Yd Fly *Freelap

F1

Reset DB Squat Jump *Just Jump Mat

3 x 15

F2

Farmers Carry

2 x 90 @ 35 %

F3

RKC Iso Abs

2 x 6

G1

Hollow Body 1 Arm DB Shldr Press

2 x 8

G2

1 Leg Plate RDL w/ Knee Drive

2 x 8

H1

Alternating Chest Supported DB Row w/ Iso

2 x 8

H2

Quarter Get Up

2 x 3

H3

Tall Kneeling Hip Extension

2 x 5

##Off-Szn 1 Advanced (General Prep)