Playmakers Sport Performance

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

3 days a week (pre-season taper)

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 4-week program
Monday
#Big League Club Off-Season Phase 5 Week 1 Day 1

A

Body Weight

B1

Dynamometer Grip Left

B2

Dynamometer Grip Right

C

Chase Drills

4 x 20

D1

Kickstand Trap Bar Deadlift

3 x 3 @ 55, 60, 65 %

D2

Band Resisted Broad Jump

3 x 2

D3

Band Assisted Broad Jump

3 x 2

D4

Broad Jump

3 x 1

E1

DB Bench Press (Dynamic Effort)

3 x 5 @ 40 %

E2

Bent Over Med Ball Chest Pass

3 x 5

F1

Band Resisted Neutral Grip Pull Up

3 x 6

F2

Sprinter Step Up

3 x 5

Tuesday
Long Toss 1

A

J Band Series (Simone)

B

Long Toss

Wednesday
#Big League Club Off-Season Phase 5 Week 1 Day 2

A

Sled Tow (50% vDec)

2 x 10

B1

Band Assisted Lateral Bound

2 x 3

B2

Hurdle Hop to Lateral Bound

2 x 1

C

Landmine Hip Rotation

3 x 5

D1

Bird Dog Row

3 x 10

D2

Explosive SSB Reverse Lunge

3 x 3 @ 40 %

E1

Just Jump Mat Plyo Push Up (No Counter)

3 x 4

E2

1 Leg Thrust w/ Crossover

3 x 8

E3

Waiter Walk

@ 40

Thursday
Long Toss 2

A

J Band Series (Brewster)

B

Long Toss

Friday
#Big League Club Off-Season Phase 5 Week 1 Day 3

A

40 Yd Dash w/ 30-40 Split (Steal Start)

B

10 Yd Fly (30-40 Yd)

C

Standing Triple Jump (STJ)

D1

Band Resisted Chin Up

5 x 5

D2

Med Ball Supine Overhead Throw

3 x 5

D3

Landmine Lateral Lunge

3 x 10

E1

Hollow Body 1 Arm DB Press

3 x 8

E2

Jammer Arm Rotational Press

3 x 3

E3

1 Leg Barbell Bridge

3 x 3

Saturday
Long Toss 3

A

J Band Series (Simone Condensed)

B

Long Toss

#Big League Club: Off-Season Phase 5 (Power Ramp)