Playmakers Sport Performance

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

3 days a week

Modified Triphasic

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 2 Week 1 Day 1

A

Body Weight

B1

Dynamometer Grip Left

B2

Dynamometer Grip Right

C

Belt Resisted Sprint

2 x 10

D

Broad Jump

2 x 3

E1

Push Up

3 x 5

E2

Barbell RDL

3 x 3 @ 80 %

E3

Bird Dog Iso

2 x 15

F1

Suspension Row

3 x 5

F2

Hands Free Front Squat

3 x 3 @ 80 %

F3

Anti Rotation Walk Out

2 x 3

G1

Y-T-C-ER Iso

2 x 15

G2

Starfish Side Plank

2 x 15

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

A

Sled Tow (50% vDec)

2 x 10

B

Depth Drop

2 x 3 @ 12

C

Fwd Facing Med Ball Scoop Throw w/ Pause

3 x 3

D1

Goblet Lateral Squat

2 x 5

D2

Lateral Bound w/ Stick

2 x 3

E1

Walking DB Lunges

2 x 10

E2

Suspension Row

2 x 10

F1

Band Pull Through

2 x 20

F2

Push Up w/ Kickthrough Rotation

2 x 10

G1

Suspension Bicep Curl

2 x 8

G2

Suspension Tricep Extension

2 x 8

G3

SSB Calf Raise

1 x 20

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

A

Belt Resisted Sprint

2 x 10

B

Just Jump Mat 1 Leg Squat Jump (Left)

2 x 2

C

Just Jump Mat 1 Leg Squat Jump (Right)

2 x 2

D

Med Ball Tall Kneeling Overhead Slam

3 x 5

E1

Suspension Row

3 x 5

E2

Hands Free Front Squat

3 x 3 @ 80 %

E3

Hollow Hold

2 x 20

F1

Push Up

3 x 5

F2

Barbell RDL

3 x 3 @ 80 %

F3

Standing Anti Rotation Press w/ Plate Perturbations

2 x 6

G1

3 Way Band Reverse Fly

2 x 5

G2

90/90 Copenhagen Plank

2 x 20

#Big League Club: Off-Season Phase 2 (Triphasic Tempos)