P1nnow Performance

Baseball , Basketball, Track & Field, Football , Hockey, Golf, Rugby, Soccer
Coach
Thomas Pinnow

Features
5 sessions per week
Must use App app to view and log training
Team Training
$39 / mo
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Building Freak Athletism
Build strength, speed, power, and resilience through structured programming designed for long-term athletic development. Every workout is intentional, helping you become a more explosive, durable, and confident athlete.
Features
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Access to your coaches
Full access to me through messages on TrainHeroic.
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Programming 5 days per week
5 days of programming per week focusing on building upper/ lower body, strength, power, and speed.
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Exercise Video Guidance
Instructional videos to guide your lifts and make execution easy.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Session 1: Lower Body

A1

Split Stance Overcoming ISO

2 x 3

A2

Medball Ceiling Toss

2 x 5

A3

Blaine Broad Jump

2 x 3

B1

Banded Box Squat (Pause)

4 x 3

B2

Seated Hurdle Hop

4 x 3

C

Banded Drop Catch RDL

3 x 5

D1

KB Knee Drive ISO

2 x 20

D2

Copenhagen Plank Dip

2 x 8

Monday
Session 2: Upper Body

A1

Plyo Push Up + Elevated Stick

2 x 5

A2

Drop Catch Inverted Row

2 x 5

A3

Waterbag Step Behind

2 x 5

B

Barbell Bench Press

4 x 5

C1

Single Arm Chest Supported Row

2 x 8

C2

Hammer Curl + Overhead Press

2 x 8

D1

Loaded Pull Ups

2 x 8

D2

Loaded Side Bend

2 x 8

D3

Single Arm Tricep Kickback

2 x 8

Tuesday
Session 3: Sprint Day

A1

Alternating Pogo Hops

2 x 10

A2

Multidirectional Broad Jump

2 x 3

A3

Max Intensity Medball Push

2 x 3

B

Half Kneeling Linear Acceleration w/ Push

1 x 2 @ 10

C

Prone to Sprint

1 x 3 @ 10

D

Sprint (2 Point Stance)

3 x 1 @ 20

E

Hill Sprints

5 x 1

Wednesday
Session 4: Upper Body

A1

Rotational Overcoming ISO

2 x 3

A2

Rapid Waterbag Rotations

2 x 2

A3

Roll-In Scoop

2 x 5

B1

Landmine Split Jerk

4 x 3

B2

Single Leg Medball Slam

4 x 3

C1

Banded Bench Press

3 x 5

C2

Landmine Row

3 x 8

D1

Cable Face Pull

2 x 8

D2

Drop Curl (Cable / Band)

2 x 8

D3

Hanging Knee Tucks

2 x 8

Thursday
Session 5: Lower Body

A1

Banded Drop Lunge

2 x 5

A2

Rapid Eccentric Vertical

2 x 5

A3

Overspeed Vertical

B1

Loaded Step Up

4 x 3

B2

Step Up + Vertical

4 x 3

C1

Barbell Pulse RDL

2 x 8

C2

Tempo Bulgarian Split Squat

2 x 8

D1

Elevated Knee Drive ISO

2 x 20

D2

Single Leg Calf Raise ISO

2 x 20

Coach
More from P1nnow Performance
coach-avatar Thomas Pinnow

The Proof
verified-athlete-avatar Reese Pasternik

Northwest Missouri State WBB

Verified Athlete

""Training with P1nnow Performance has been a great experience and has given me noticeable improvements in my strength and overall athletic performance. His background as a collegiate athlete gives him a strong understanding of what athletes need to perform at the highest level""

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