Playmakers Sport Performance
Strength & ConditioningThis 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.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
