Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training3 days a week
Modified Triphasic
Features3 sessions per week
Must use App app to view and log training
Program Training
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
Indoor Linear Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg RDL *Add A Position hold? -Ankle Hug to Perfect Stretch -Inchworms -Rev Bear Crawl (flex glutes, long reach w/ pause) -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Bkwd Skip & Rotate -Fast March -A Skip -High Knees -Alternating Pogos Fwd + Bkwd -A Switch aka Boom Drill *looking for neutral pelvis, ground leg long, full hip flexion & arm swing both sides -Triple Switch aka Boom Boom Booms (think down, down, down) If doing sprint drill inside could perform: 1) Sprint start variation races 2) 60 Yd Shuttle (5 yds back, 10 back, 15 back) *10.69 best at Combine 3) 15 yd wheelbarrow race
D1
Sled March
4 x 10
D2
Belt Resisted Sprint
4 x 10
E
Seated 1 Leg Broad Jump (Left)
F
Seated 1 Leg Broad Jump (Right)
G
Fwd Facing Med Ball Shot Put Throw w/ Pause *Stalker
H1
Push Up
3 x 5
H2
Barbell RDL
3 x 3 @ 80 %
H3
Bird Dog Iso
2 x 15
I1
Suspension Row
2 x 5
I2
Hands Free Front Squat
2 x 3 @ 80 %
I3
Anti Rotation Walk Out
2 x 3
J1
Y-T-C-ER Iso
2 x 15
J2
Starfish Side Plank
2 x 15
A
Body Weight
B
Height (Inches)
C
Weight/Height Quotient
D
Body Mass Index (BMI)
E
SMR/Foam Rolling Series
1 x 1
F
RPR Zone 1
1 x 1
Prep
G
Indoor Multiplanar Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg Deadlift *Finish A Position? -Ankle Hug to Perfect Stretch -Inchworms -Lateral + Medial Bear Crawl -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Lateral Lunge & Pivot w/ OH Reach -Slow Shuffle (down & back facing same direction) -Fast Shuffle w/ Stick aka Quick & Stick (down & back facing same direction) -High Knee Stepover aka Carioca -Lateral Skip (In place, go on command) *Imagine stepping over knee deep water & pushing hard off outside leg -Alternating Lateral Pogos down & back -2 Pt Band Resisted Sprint 2x5 Yds
H
Dynamometer Grip *Camry
I
Sled Tow (75% Body Weight) *Dashr
2 x 75
J
1+10 Yd Fly *Dashr
K
Depth Drop
8 x 36
L
Fwd Facing Med Ball Scoop Throw w/ Pause *Stalker
M
Goblet Lateral Squat
2 x 5
N
Lateral Bound w/ Stick (Left)
O
Lateral Bound w/ Stick (Right)
P1
DB Rotational Lunge
2 x 10
P2
Suspension Row
2 x 10
Q1
Band Pull Through
2 x 20
Q2
Push Up w/ Kickthrough Rotation
2 x 10
R1
Suspension Bicep Curl
2 x 8
R2
Suspension Tricep Extension
2 x 8
R3
SSB Calf Raise
2 x 20
A
SMR/Foam Rolling Series
1 x 1
B
RPR Zone 1
1 x 1
Prep
C
Indoor Linear Warm Up
10 Yds (Barefoot) -Knee Hug to 1 Leg RDL *Add A Position hold? -Ankle Hug to Perfect Stretch -Inchworms -Rev Bear Crawl (flex glutes, long reach w/ pause) -Straight Leg Kick/Frankensteins -Quad Pull w/ OH Reach -Bkwd Skip & Rotate -Fast March -A Skip -High Knees -Alternating Pogos Fwd + Bkwd -A Switch aka Boom Drill *looking for neutral pelvis, ground leg long, full hip flexion & arm swing both sides -Triple Switch aka Boom Boom Booms (think down, down, down) If doing sprint drill inside could perform: 1) Sprint start variation races 2) 60 Yd Shuttle (5 yds back, 10 back, 15 back) *10.69 best at Combine 3) 15 yd wheelbarrow race
D1
Sled March
4 x 10
D2
Belt Resisted Sprint
4 x 10
E
1 Leg Squat Jump w/ Hands on Hips (Left) *OVR
F
1 Leg Squat Jump w/ Hands on Hips (Right) *OVR
G
Med Ball Tall Kneeling Overhead Slam
3 x 5
H1
Suspension Row
3 x 5
H2
Hands Free Front Squat
3 x 3 @ 80 %
H3
Hollow Hold
2 x 20
I1
Push Up
2 x 5
I2
Barbell RDL
2 x 3 @ 80 %
I3
Standing Anti Rotation Press w/ Plate Perturbations
2 x 6
J1
3 Way Band Reverse Fly
2 x 5
J2
Long Lever Copenhagen Plank
2 x 20
