Playmakers Sport Performance

Strength & Conditioning
Coach
Travis Grimes

This program consists of high quality training with built in VBT/testing to identify athletes' prototype.

Find out if you're a gorilla, kangaroo, or cheetah so you can proceed with training tailored to get the most out of you.

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 3-week program
Monday
#VBT Week 1 Day 1

Prep

A

VBT 3 Week Program Warm Up

-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid

B

Prisoner Squat Jump

2 x 3

C

Squat Jump *Just Jump Mat

D

Countermovement Jump *Just Jump Mat

E

Trap Bar Jump

1 x 3 @ 1.4

F

Back Squat

G

4 Jump *Just Jump Mat

H

Goblet Lateral Lunge

3 x 8

I

Med Ball Shot Put Throw (Left) *Stalker

3 x 5

J

Med Ball Shot Put Throw (Right) *Stalker

3 x 5

Wednesday
#VBT Week 1 Day 2

Prep

A

VBT 3 Week Program Warm Up

-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid

B

Broad Jump

3 x 3

C

1 Leg 4 Jump (Left) *Just Jump Mat

D

1 Leg 4 Jump (Right) *Just Jump Mat

E

Push Press

3 x 3

F

Bench Press

3 x 3 @ 0.5

G

Med Ball Drop Step Shot Put Throw (Left) *Stalker

3 x 5

H

Med Ball Drop Step Shot Put Throw (Right) *Stalker

3 x 5

I1

Neutral Grip Pull Up (Body Weight + External Load)

3 x MAX

I2

Dips

3 x MAX

Friday
#VBT Week 1 Day 3

Prep

A

VBT 3 Week Program Warm Up

-Jump Rope (Bilateral x 15 secs, Left x 15 secs, Right x 15 secs, Bilateral x 15 secs) Not shown in vid -Air Squat x 10 See 0:00 in vid -Walking Lunge x 8 each side See 0:54 in vid -Alternating Lateral Lunge x 8 each side See 1:35 in vid -Knee Hug x 15 yds See 2:19 in vid -Straight Leg Kick aka Frankensteins x 15 yds See 2:49 in vid -Quad Pull to 1 Leg RDL x 15 yds (hold quad pull while performing rdl) See 3:16 in vid -Wall Sit T-Spine Angels x 10 SLOW See 4:18 in vid -OH Squat w/ Dowel/PVC x 10 SLOW (snatch grip 1st, clean grip 2nd) See 4:36 in vid

B

Split Stance Landmine Push Press

3 x 3 @ 1

C

Reset Hang Trap Bar Jump w/ Countermovement *Just Jump Mat

1 x 3 @ 1.4

D

High Handle Trap Bar Deadlift

E1

Pistol Squat

3 x 5

E2

Nordic Hamstring Curl

3 x 5

##Gorilla, Kangaroo, or Cheetah? (VBT w/ Total Body Analysis)