Playmakers Sport Performance
Strength & Conditioning, PowerliftingConjugate
Day 1) Max Effort Upper
Day 2) Max Effort Lower
Day 3) Dynamic Effort Upper
Day 4) Dynamic Effort Lower
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Reset DB Squat Jump *Just Jump Mat
4 x 20
B
Countermovement Jump *Just Jump Mat
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 Squat Jump *Just Jump Mat
4 x 20
B
Countermovement Jump *Just Jump Mat
4 x 1
C
Trap Bar Deadlift
1 x 3
D
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 Squat Jump *Just Jump Mat
4 x 20
B
Countermovement Jump *Just Jump Mat
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 Squat Jump *Just Jump Mat
4 x 20
B
Countermovement Jump *Just Jump Mat
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
