Playmakers Sport Performance

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

3 days a week (build up to testing)

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 4 Week 1 Day 1

A

Height (Inches)

B

Body Weight

C1

Dynamometer Grip Left

C2

Dynamometer Grip Right

D1

Belt Resisted Sprint Iso

2 x 7

D2

Belt Resisted Sprint

2 x 10

E

0-10 Yd Split (Steal Start)

F

30 Yd Dash w/ 0-10 Yd Split (Steal Start)

G

Depth Broad Jump

2 x 3

H1

Trap Bar Deadlift

3 x 3 @ 70, 75, 80 %

H2

Alternating 1 Leg Push Up

3 x MAX

I1

1 Leg Thrust

3 x MAX

I2

Neutral Grip Pull Up

3 x 6

J

Rear Foot Elevated Split Squat Iso

5 x 20

Tuesday
Long Toss 1

A

J Band Series (Simone)

B

Long Toss

Wednesday
#Big League Club Off-Season Phase 4 Week 1 Day 2

A

Sled Tow (50% vDec)

2 x 10

B1

Band Resisted Lateral Bound

2 x 3

B2

Hurdle Hop to Lateral Bound

2 x 1

C1

Stability Ball Rotational Iso

3 x 3

C2

Stability Ball Band Rotation w/ Slow Eccentric

3 x 3

C3

Lead Arm Med Ball Throw

3 x 3

D1

Barbell Reverse Lunge

3 x 6 @ 70, 75, 80 %

D2

Bird Dog Row

3 x 10

E1

2 KB Front Squat

3 x 8

E2

Push Up Reach w/ Slider

3 x 5

F

Yoga Push Up Iso

Thursday
Long Toss 2

A

J Band Series (Brewster)

B

Long Toss

Friday
#Big League Club Off-Season Phase 4 Week 1 Day 3

A

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

B

10 Yd Fly (30-40 Yd)

C

Triple Hop (Left)

D

Triple Hop (Right)

E

Med Ball Crow Hop Overhead Throw to Wall

3 x 3

F1

Chin Up

5 x 5

F2

Landmine Lateral Squat

3 x 10

G1

Bkwd Serratus Crawl

3 x 20

G2

Half Kneeling 1 Arm Landmine Press w/ Alternating Reach

3 x 8

H

Barbell Bridge

3 x 5

Saturday
Long Toss 3

A

J Band Series (Simone Condensed)

B

Long Toss

#Big League Club: Off-Season Phase 4 (Peak Strength)