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

B2

Dynamometer Grip Right

C

0-10 Yd Split (Steal Start)

D

30 Yd Dash w/ 0-10 Yd Split (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

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

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

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

A

40 Yd Dash w/ 30-40 Split (Steal Start)

B

10 Yd Fly (30-40 Yd)

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

#Big League Club: Off-Season Phase 1 (General Prep)