Playmakers Sport Performance
Football , Strength & Conditioning5 week program, 4 days per week
High School-Pro Age Range
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B
Clean Complex (Mercer)
2 x 5 @ 45, 95 lb
C1
Hang Clean
5 x 4 @ 45, 55, 65, 65, 65 %
C2
Front Plank
3 x 1:00
C3
Boot Strap Squat
2 x 10
D1
Back Squat
5 x 5 @ 45, 55, 65, 65, 65 %
D2
Band TKE
2 x 15
D3
Lateral Band Walk
2 x 10
E1
1 Leg Plate RDL w/ Knee Drive
3 x 10
E2
1/2 Turkish Get Up
3 x 10
E3
1 Arm Barbell Shrug
3 x 15
F
Self Serve Neck
1 x 40
A1
Hang Snatch High Pull
4 x 8
A2
Band ER
2 x 10
A3
Weighted Chin Ups
4 x 5
B1
Bench Press
5, 5, 5, 5, 5, 10 @ 45, 55, 60, 70, 80, 60 %
B2
Band Pull-Apart
4 x 20
C1
1-Arm DB Row
3 x 10
C2
Half-Kneeling Anti-Rotation Hold
3 x 20
C3
DB Farmer's Walk
@ 60
C4
Bench IYT
3 x 6
A
Clean Complex (Mercer)
2 x 5 @ 45, 95 lb
B1
Power Clean + Front Squat
5 x 4 @ 45, 55, 65, 65, 65 %
B2
Rear Foot Elevated Hip Flexor Stretch
2 x 30
B3
Pigeon Stretch
2 x 30
C1
Push Press
4 x 5
C2
Side Plank
3 x 20
D1
RDL + Bent Row
4 x 8
D2
DB Lunges
4 x 10
E1
Choice Bis
1 x 100
E2
Push-Up
1 x 100
E3
Choice Core
1 x 100
F
Self Serve Neck
1 x 40
A1
Snatch Deadlift
4 x 5
A2
Shldr Dislocates
2 x 10
A3
Weighted Strict Pullup
4 x 5
B1
Barbell Incline Bench Press
5, 5, 5, 5, 5, 10 @ 45, 55, 60, 70, 80, 60 %
B2
Band Face Pull
4 x 20
C1
Half Kneeling 1 Arm Band Row
3 x 15
C2
DB Skull Crushers
3 x 15
C3
3 Point Push Up Position Plank Series
3 x 15
C4
Lateral+Front Raise
3 x 15
