Playmakers Sport Performance

Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training
Coach
Travis Grimes

3 days a week

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 6-week program
Monday
#Big League Club Off-Season Phase 3 Week 1 Day 1

A

Body Weight

B1

Dynamometer Grip Left

B2

Dynamometer Grip Right

C

Resisted to Release Sprint

2 x 20

D

Seated Sprint Start

20, 30

E

1 Leg Broad Jump (Left)

2 x 3

F

1 Leg Broad Jump (Right)

2 x 3

G1

Kickstand Barbell RDL

3 x 5 @ 60, 65, 70 %

G2

Push Up

2 x 15

H1

3 Point DB Row

3 x 5

H2

Goblet Squat

2 x 20

I1

Incline YTL Shldr Raise

2 x 5

I2

Body Saw w/ Slider

2 x 6

Tuesday
J-Band 1

A

J Band Series (Simone)

Wednesday
#Big League Club Off-Season Phase 3 Week 1 Day 2

A

Sled Tow (50% vDec)

2 x 10

B

1 Leg Depth Jump Left (12 Inch)

2 x 3

C

1 Leg Depth Jump Right (12 Inch)

2 x 3

D

45 Degree Open Stance Med Ball Shot Put Throw w/ Pause

3 x 3

E1

Offset DB Lateral Squat

2 x 5

E2

45 Degree Bound w/ Stick

2 x 3

F1

Front Squat

3 x 5 @ 65, 70, 75 %

F2

Suspension Row

2 x 15

G1

Offset Med Ball Push Up w/ Tap

3 x 5

G2

DB RDL

2 x 20

H1

Zottman Curls

2 x 8

H2

DB Overhead Tricep Extension

2 x 8

H3

SSB Calf Raise

1 x 8

Thursday
J-Band 2

A

J Band Series (Brewster)

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

A

Med Ball Throw Sprint Start

2 x 10

B

1 Leg Lateral Jump to Sprint

20, 30

C

Band Resisted Switching Split Squat Jump

2 x 3

D

1 Leg Med Ball Slam

3 x 3

E1

SSB Front Foot Elevated Split Squat

3 x 5

E2

1 Leg DB Pullover

3 x 5

F1

Barbell Good Morning

3 x 10

F2

Push Up

3 x 10

G1

Suspension YTW

2 x 5

G2

Renegade Row

2 x 4

Saturday
J-Band 3

A

J Band Series (Simone Condensed)

#Big League Club: Off-Season Phase 3 (Strength Ramp)