Playmakers Sport Performance
Powerlifting, Strength & Conditioning, Multi-sport, Field Sports, Racket Sports, Functional Fitness, Functional Training, General FitnessConjugate w/ VBT Velocity Based Training
Day 1) Max Effort Upper
Day 2) Max Effort Lower
Day 3) Dynamic Effort Upper
Day 4) Dynamic Effort Lower
4 sessions per week
Must use App app to view and log training
Program Training
A
Reset DB Jump *OVR
4 x 20
B
Countermovement Jump w/ Arm Swing *OVR
4 x 1
C
Bench Press
1 x 3
D
Bench Press
1 x 1
E
Barbell Incline Bench Press
3 x 6
F1
Pull-Up
2 x 6
F2
DB Seated Clean & Press
2 x 6
G
Band Face Pull
1 x 30
H
trap bar carry
1 x 400
A
Reset DB Jump *OVR
4 x 20
B
Countermovement Jump w/ Arm Swing *OVR
4 x 1
C
High Handle Trap Bar Deadlift
1 x 3
D
High Handle Trap Bar Deadlift
1 x 1
E
Barbell Reverse Lunge
2 x 6
F1
Nordic Hamstring Curl
2 x 6
F2
Back Extension
2 x 6
G
Reverse Hyperextension
1 x 30
A
Reset DB Jump *OVR
4 x 20
B
Countermovement Jump w/ Arm Swing *OVR
4 x 1
C
Bench Press
4 x 5
D
Barbell Incline Bench Press
2 x 6
E1
Pull-Up
2 x 6
E2
DB Seated Clean & Press
2 x 6
F
Band Face Pull
1 x 30
G
trap bar carry
1 x 400
A
Reset DB Jump *OVR
4 x 20
B
Countermovement Jump w/ Arm Swing *OVR
4 x 1
C
Box Squat
4 x 5
D
Barbell Reverse Lunge
2 x 6
E1
Nordic Hamstring Curl
2 x 6
E2
Back Extension
2 x 6
F
Reverse Hyperextension
1 x 30
