Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training2 days a week
Features2 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
FTC Warm Up
-Blend Fast March (0-10 yds), A Skip (10-20 yds), High Knees (20-30 yds) -1 Leg Tuck Jumps (LL-RR-LL-RR-LL-RR) *Alternatively perform tucks jumps x 5 -Linear Bound (20 yds) *Alternatively sub in skip for distance -Small Primetimes (20 yds) -Big Primetimes (20 yds) -Bkwd Sprint Race (20 yds) *Call out winner -1 Leg RDL to Split & Rip (10 yds) *Left leg down for softball **Right leg down for baseball ***Performed waterfall style Sub in Indoor Linear Warm Up plus 2x7 secs each of supine & prone tantrums if needed due to weather, etc. Alternatively perform 500m row in under 2.5 mins. Return to Sprint Protocol: Complete each stage w/o discomfort before moving on the next progression. Final step must be completed before receiving clearance to participate in team speed/cod/agility work. -Warm Up -Resisted/Hill Sprints x 10 Yds -Unresisted Sprints 10 Yds x 4 -Unresisted Sprints 20 Yds x 3 -Unresisted Sprints 30 Yds x 2
D
5+10 Yd Fly *Dashr
E
20+10 Yd Fly *Dashr
F
Landmine Rotational Press
2 x 4
G
High Handle Trap Bar Deadlift (Dynamic Effort)
5, 3 @ 90, 100 %
H1
High Handle Trap Bar Deadlift
@ 75 %
H2
Band Assisted Vertical Jump
2 x 3
H3
Drop Jump to Box *OVR
I1
Feet Elevated Suspension Row
2 x 8
I2
Low Hang Landmine Lateral Squat
2 x 5
J1
KB Pullover w/ T-Spine Extension
2 x 8
J2
Band DB Shldr ER
2 x 8
J3
Fingertip Hang
2 x 45
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 Mobility A
-Bottoms Up KB Arm Bar x 10 each side *Alternatively could perform 20 quarter get ups or 10 half get ups -90/90 ER Lift Off -Starfish Side Plank x 15 secs each side -Push Up Position Rotation x 10 each side -Rev Bear Crawl x 20 Yds -Lateral Broad Jump x 10 each side -Split Stance Reverse Throws x 10 each side 13U) 1 lb ball, Older) 2 lb ball Scap, elbow, hand sequencing *Alternatively sub in Bowler Squat to Band Y for Rev Throws 2-3 x 5-8
H
Dynamometer Grip *Camry
I
Sled Tow (50% vDec) *Dashr
2 x 10
J
1+10 Yd Fly *Dashr
K
1 Leg 4 Jump w/ Hands on Hips (Left) *OVR
L
1 Leg 4 Jump w/ Hands on Hips (Right) *OVR
M
1 Leg Countermovement Jump w/ Hands on Hips (Left) *OVR
N
1 Leg Countermovement Jump w/ Hands on Hips (Right) *OVR
O
Velo Bench Press
3 x 1
P
Multi-Grip Bar Deficit Bench Press (Dynamic Effort)
5, 3 @ 90, 100 %
Q1
Multi-Grip Bar Deficit Bench Press
@ 75 %
Q2
Bench Press Overcoming Iso
2 x 4
Q3
Band Accelerated Plyo Push Up
2 x 5
Q4
Supine Med Ball Chest Pass
2 x 5
R
SSB Split Squat (Dynamic Effort)
5, 3 @ 90, 100 %
S1
SSB Split Squat
@ 75 %
S2
Band Assisted Split Squat Jump
2 x 3
S3
Rear Foot Elevated Hops
2 x 3
T1
Band Resisted Gorilla Row
2 x 6
T2
Band Drop Thrust
2 x 6
U1
WTY
2 x 8
U2
Eccentric Bicep Curl
2 x 8
U3
Thoracic Rotation w/ Hip Thrust Iso
2 x 5
