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 2: Week 1 Day 1

A

Body Weight

B

Self Serve Neck

2 x 5

C1

Clean Complex (Mercer 2)

2 x 5 @ 45, 95 lb

C2

Deep Squat + 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

Tuesday
Football Summer 2: Week 1 Day 2

A

Plate Shoulder Warm-Up

1 x 10 @ 5 lb

B1

Front Squat Complex (Mercer)

2 x 5 @ 45, 95 lb

B2

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

Thursday
Football Summer 2: Week 1 Day 3

A

Self Serve 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

1 Leg Eccentric 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

Friday
Football Summer 2: Week 1 Day 4

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

Football Summer 2