Playmakers Sport Performance
Strength & Conditioning, Plyometrics, Baseball , Softball, Multi-sport, Youth Sports, Field Sports, Racket Sports, Functional Fitness, Functional Training, General Fitness3x Week
Determine your athlete prototype with a series of built in testing.
This program consists of velocity based training and helps determine what type of training suits your athletic profile.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
TM 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
Concentric Squat Jump w/ Dowel/PVC *OVR+Vitruve
D
Countermovement Jump w/ Dowel/PVC *OVR+Vitruve
E
Trap Bar Jump
5, 3, 3 @ 65, 95, 135 lb
F
Back Squat
G
Depth Jump Repeat
3 x 18
H
Dynamic Strength Index aka DSI (CMJ/Back Squat)
I
Goblet Lateral Lunge
3 x 8
J
Med Ball Shot Put Throw *Stalker
Prep
A
TM 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
Broad Jump/Height Quotient
D
1 Leg 4 Jump w/ Hands on Hips (Left) *OVR
E
1 Leg 4 Jump w/ Hands on Hips (Right) *OVR
F
Push Press
G
Bench Press
3 x 3
H
Med Ball Drop Step Shot Put Throw *Stalker
I1
Neutral Grip Pull Up (Body Weight + External Load)
3 x MAX
I2
Dips
3 x MAX
Prep
A
TM 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
C
Reset Hang Trap Bar Jump w/ Countermovement *OVR
1 x 3
D
High Handle Trap Bar Deadlift
E
Dynamic Strength Index aka DSI (Squat Jump/TBDL)
F1
Pistol Squat
3 x 5
F2
Nordic Hamstring Curl
3 x 5
