Playmakers Sport Performance

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

2 days a week

Features
2 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 12-week program
Monday
#Big League Club In-Season Phase 1 Week 1 Day 2

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

20 Yd Dash (Steal Start) *Dashr

E

0-10 Yd Split (Steal Start) *Dashr

F

10-20 Yd Split (Steal Start) *Dashr

G

30 Yd Dash (Steal Start) *Dashr

H

0-10 Yd Split (Steal Start) *Dashr

I

10-30 Yd Split (Steal Start) *Dashr

J

40 Yd Dash (3 Point Start) *Dashr

K

0-10 Yd Split (3 Point Start) *Dashr

L

30-40 Yd Split (3 Point Start) *Dashr

M

Momentum

N

Landmine Rotational Press (Left)

O

Landmine Rotational Press (Right)

P

High Handle Trap Bar Deadlift (Dynamic Effort)

90, 100

Q1

High Handle Trap Bar Deadlift

3 x 75

Q2

Band Assisted Vertical Jump

2 x 3

Q3

Drop Jump to Box *OVR

R1

Feet Elevated Suspension Row

2 x 8

R2

Low Hang Landmine Lateral Squat

2 x 5

S1

KB Pullover w/ T-Spine Extension

2 x 8

S2

Band DB Shldr ER

2 x 8

S3

Fingertip Hang

2 x 45

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

A

Body Weight

B

SMR/Foam Rolling Series

1 x 1

C

RPR Zone 1

1 x 1

Prep

D

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

E

Dynamometer Grip Left *Camry

F

Dynamometer Grip Right *Camry

G

Sled Tow (50% vDec) *Dashr

2 x 10

H

1+10 Yd Fly *Dashr

I

1 Leg 4 Jump w/ Arm Swing (Left) *OVR

J

1 Leg 4 Jump w/ Arm Swing (Right) *OVR

K

1 Leg Countermovement Jump w/ Arm Swing (Left) *OVR

L

1 Leg Countermovement Jump w/ Arm Swing (Right) *OVR

M

Velo Bench Press

N

Multi-Grip Bar Deficit Bench Press (Dynamic Effort)

90, 100

O1

Multi-Grip Bar Deficit Bench Press

3 x 75

O2

Bench Press Overcoming Iso

2 x 4

O3

Band Accelerated Plyo Push Up

2 x 5

O4

Supine Med Ball Chest Pass

2 x 5

P

SSB Split Squat (Dynamic Effort)

90, 100

Q1

SSB Split Squat

3 x 75

Q2

Band Assisted Split Squat Jump

2 x 3

Q3

Rear Foot Elevated Hops

2 x 3

R1

Band Resisted Gorilla Row

2 x 6

R2

Band Drop Thrust

2 x 6

S1

WTY

2 x 8

S2

Eccentric Bicep Curl

2 x 8

S3

Band Trunk Rotation

2 x 8

##In-Szn 1 Advanced (Peak Power)