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
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
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
D
30 Yd Dash (Steal Start) *Dashr
E
0-10 Yd Split (Steal Start) *Dashr
F
10-30 Yd Split (Steal Start) *Dashr
G1
KB Swing
2 x 10
G2
Tall Kneeling Chop
2 x 8
G3
RKC Iso Abs
2 x 6
H
Chin Up (Body Weight + External Load)
I
Low Handle Trap Bar Deadlift (Dynamic Effort)
90, 100
J
Low Handle Trap Bar Deadlift
K1
Push Up
2 x 8
K2
Eccentric 1 Leg Squat to Box
2 x 8
K3
Tall Kneeling Anti Rotation Iso
2 x 20
K4
Band Pull Apart
2 x 8
A
Body Weight
B
SMR/Foam Rolling Series
1 x 1
C
RPR Zone 1
1 x 1
Prep
D
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
E1
Dynamometer Grip Left *Camry
E2
Dynamometer Grip Right *Camry
F
Sled Tow (50% vDec) *Dashr
2 x 10
G
1+10 Yd Fly *Dashr
H1
DB Hang Snatch
2 x 5
H2
Tall Kneeling Lift
2 x 8
H3
RKC Iso Abs
2 x 6
I
DB Bench Press (Dynamic Effort)
90, 100
J
DB Bench Press
K
DB Rear Foot Elevated Split Squat (Dynamic Effort)
90, 100
L
DB Rear Foot Elevated Split Squat
M1
Suspension Row
2 x 8
M2
1 Leg Deadlift (Eccentric Only)
2 x 8
M3
Shldr ER/IR
2 x 8
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 (3 Point Start) *Dashr
E
0-10 Yd Split (3 Point Start) *Dashr
F
10-20 Yd Split (3 Point Start) *Dashr
G
20-40 Yd Split (3 Point Start) *Dashr
H1
Reset DB Squat Jump *OVR
2 x 15
H2
Farmers Carry
2 x 90 @ 35 %
H3
RKC Iso Abs
2 x 6
I1
Hollow Body 1 Arm DB Shldr Press
2 x 8
I2
1 Leg Plate RDL w/ Knee Drive
2 x 8
J1
Alternating Chest Supported DB Row w/ Iso
2 x 8
J2
Quarter Get Up
2 x 3
J3
Tall Kneeling Hip Extension
2 x 5
