Playmakers Sport Performance

Football , Strength & Conditioning
Coach
Travis Grimes

5 week program, 4 days per week

High School-Pro Age Range

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Monday
Football Summer 1: Week 1 Day 1

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

Bootstrapper 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

Tuesday
Football Summer 1: Week 1 Day 2

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

Thursday
Football Summer 1: Week 1 Day 3

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

Friday
Football Summer 1: Week 1 Day 4

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

Football Summer 1