Playmakers Sport Performance
Football , Strength & Conditioning5 week program, 4 days per week
High School-Pro Age Range
4 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B
Partner Manual 4 Way Neck
2 x 5
C1
Clean Complex (Mercer 2)
2 x 5 @ 45, 95 lb
C2
Deep Squat w/ Thoracic Rotation
2 x 3
C3
Med Ball Slam
2 x 5
D1
Hang Clean
5 x 3 @ 0, 50, 65, 75, 75 %
D2
X Band Walk
2 x 10
E1
Clean Pull
3 x 4
E2
Front Plank
3 x 30
F1
Barbell RDL
3 x 4
F2
Half Kneeling Anti Rotation Press
3 x 20
A
Plate Shoulder Warm-Up
1 x 10 @ 5 lb
B1
Front Squat Complex (Mercer)
2 x 5 @ 45, 95 lb
B2
Bear Position Shldr Taps
2 x 5
B3
Bird Dog
2 x 5
C1
Front Squat
5 x 3 @ 45, 55, 65, 75, 75 %
C2
Band TKE
2 x 10
D1
Bench Press
10, 8, 5, 3, 3 @ 0, 50, 65, 75, 75 %
D2
Band Face Pull
3 x 10
E1
Weighted Chin Ups
4 x 5
E2
Step-Ups
3 x 5
E3
Push Up + Renegade Row
3 x 5
A
Partner Manual 4 Way Neck
2 x 5
B1
Barbell Jump Squat
4 x 3 @ 45, 95, 95, 95 lb
B2
6 Point Rock
2 x 5
B3
Med Ball Slam
2 x 5
C
3 Position Power Clean
1, 2, 2 @ 0, 50, 60 %
D1
2 Leg Hamstring Curl
3 x 3
D2
Dead Bug
2 x 15
D3
DB Farmer's Walk
@ 25
E1
Choice Bis
3 x 10
E2
Choice Tris
3 x 10
E3
Choice Traps
3 x 10
A1
Front Squat Complex (Mercer)
2 x 5 @ 45, 95 lb
A2
Bench IYT
2 x 5
A3
Bird Dog
2 x 15
B1
Push Press
4 x 5
B2
Shldr Dislocates
2 x 10
C1
Back Squat
5 x 3 @ 45, 55, 65, 75, 75 %
C2
Rear Foot Elevated Hip Flexor Stretch
2 x 30
C3
Pigeon Stretch
2 x 30
D1
1-Arm DB Row
3 x 10
D2
Lateral Lunge
3 x 5
E
Hollow Hold
3 x 30
