PEDULLA PERFORMANCE TRAINING TEAM

Pedulla Performance

Strength & Conditioning, Speed, Plyometrics, Field Sports, Multi-sport

Coach

Joe Pedulla

The Pedulla Performance Training Team was built to deliver the highest quality training that I can provide, produced and refined after years of study and ongoing experimentation with hundreds of athletes.

This program is the epitome of new age, objective science and subjective knowledge from my coaching experience and personal development.

This will challenge you in every regard. You will become the strongest, most explosive version of yourself if you commit yourself to this weekly updated program that includes the following:

2 Speed Sessions 2 Lower Body Lifts 2 Upper Body Lifts

This program is broken into blocks, each with primary, secondary, and tertiary emphases. There is variety within each block to maintain an engaging training experience. We will lift, sprint, jump, and throw medicine balls for an average of about 60 minutes a day, 6 days a week. There is a 4 day option.

I will be doing all sessions weeks in advance so I can fine tune the program and guarantee that you are receiving the best program possible.

$29 / mo

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Prioritize what matters most.

Say goodbye to wasting valuable time doing things that have low impact. This program emphasizes maximal strength, speed and power development, and lean muscle gain, all in appropriate doses. First, we build a foundation of strength and then train to express that force faster and more explosively under dynamic conditions. This is how we build true athleticism and create transfer to the field.

Add structure to your training.

Inconsistency and lack of direction is a huge issue. We are constantly adapting and progressing within this training team. You need to know exactly what to do and remove the guess work. Each training block and session has a clear cut focus and intention behind it.

Become robust and resilient.

Most programs are not intense enough, stimulating little to no positive improvement. This is a performance based program designed to consistently move the needle forward and prepare you at the highest level. We are going to improve your weaknesses by constantly competing and tracking longitudinal progress.

Guaranteed results.

This is a refined system that has yielded positive results for over 200 of Joe Pedulla's athletes. You want to make sure what you're doing has proven itself to work. The Pedulla Performance Training Team has you covered.

IMPORTANT DISCLAIMERS

HS or NCAA athletes who sign up will not have access to me per the NCAA rules and regulations. Under no circumstance will these terms be broken. You also waive Pedulla Performance of any liability. You acknowledge that it is your responsibility to assess your own wellbeing to determine the appropriateness of participating. You aslo acknowledge the inherent risk of strength & conditioning activity.

Features

Programming 6 days per week

The programming within the training team covers all bases of athletic development. We will sprint, lift, jump and throw medicine balls each week.

Exercise Demos

Every single exercise comes with a video demonstration so you know exactly what to do.

Delivered through the TrainHeroic App

The TrainHeroic App is an immersive platform that enables you to track readiness & fatigue, as well as metrics you'll track throughout your training.

Equipment

Required

Barbells // Plates // Dumbbells // Medicine Balls // 40 Yards of Turf or Field Space // Basic machines

Recommended

Sleds for resisted sprints (not mandatory)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Block 1: Week 1 Speed 1

Long Lunge

1 x 6

Snappy Long Lunge

2 x 6

Leg Swings

1 x 10

A-Skips

2 x 1 @ 10

A-Switch

2 x 1 @ 10

High Knees

2 x 1 @ 10

Alternating Extensive Acceleration Bounds

2 x 6

Power Skip for Distance

2 x 5

COD: L-Drill

1 x 2

Backpedal Start

1 x 4 @ 10

Crouch Start

1 x 4 @ 15

Seated Broad Jump

3 x 4

Forward Ankle Pogos

3 x 15

Monday

Block 1: Week 1 Lift 1 (Lower)

Rocker Jump

4 x 4

TrapBar Deadlift

5 x 5

Chest Supported Ts

4 x 8

DB RDL

3 x 10

Pallof Rotation

2 x 12

DB Step Ups

2 x 10

Nordic Hamstring Curl

2 x 8

A-Frame Knee Touch

2 x 10

Tuesday

Block 1: Week 1 Lift 2 (Upper)

Keiser Side Step Rotation

3 x 4

MedBall Extensive Chest Pass

3 x 12

DB Bench Press

5 x 5

TRX/Supine Row

5 x 8

1/2 Kneeling Shoulder CARs

4 x 5

Lat Pulldown

3 x 10

1/2 Kneeling Landmine Press (Contralateral)

2 x 10

Alternating DB Hammer Curl

3 x 20

EZ Bar Lying Tricep Extension

3 x 20

Ab Rollout

2 x 15

Wednesday

Block 1: Week 1 Speed 2

Long Lunge

1 x 6

Snappy Long Lunge

2 x 6

Leg Swings

1 x 10

A-Skips

2 x 1 @ 10

B-Skips

2 x 1 @ 10

Retro High Knees

2 x 1 @ 10

Prime Times for Distance

2 x 1 @ 25

Power Skip for Height

2 x 5

Buildups

1 x 6 @ 30

Rocket Jump Decels

3 x 4

SL Forward Ankle Pogos

3 x 10

Elevated Calf Raise

2 x 20

Thursday

Block 1: Week 1 Lift 3 (Lower)

Continuous Yielding Lunge Jump

4 x 4

FFE DB Reverse Lunge

5 x 5

Face Pull

4 x 8

Split Stance RDL

2 x 10

Adductor Plank

2 x 00:30

Prone Machine Hamstring Curl

2 x 15

Supine GHD Plank

2 x 45

Friday

Block 1: Week 1 Lift 4 (Upper)

MedBall Split Stance Side Toss

3 x 6

MedBall Slam

3 x 5

Neutral Grip Chin Up

5 x 5

Deficit Push Up

4 x 8

Band Dislocations

4 x 10

DB Rows

3 x 10

1/2 Kneeling Shoulder Press

2 x 10

DB Bicep Curls

3 x 25

Tricep Pushdowns

3 x 25

Standing Oblique Curl

2 x 15

Assault Bike

1 x 0:10

Coach

More from Pedulla Performance

Joe Pedulla

Joe Pedulla is a Certified Strength & Conditioning Specialist and current Strength & Conditioning Coach in Power 5 Collegiate Athletics. Joe formerly coached in the MiLB with the Kansas City Royals, was a part-time coach at Ghost Lab NJ, intern and head coach at NJ FASSST, and intern at Texas Christian University. Joe has trained hundreds of collegiate, highschool, and professional athletes.

Join me today and start training like the best.

You are about to run one of the most well rounded programs you can find. If you commit yourself to this, the results will speak for themselves. Let's go.

Start My 7-Day Free Trial

FAQs

What if I can't train 6 days a week?

There is a 4 day option. All you have to do is put the speed work before the lower body lifts so that you can save time and still follow the program.

What if I am not interested in the speed work piece?

You can buy this program only for the lifting portion if you so please, and vice versa. Plenty of athletes have asked me for strictly speed development programs in the past, and many have asked for only strength training programs. If you don't need both, you will still benefit from this program.

The Proof

AJ Gracia

Duke U, Former GhostLab Athlete

Verified Athlete

"I have already hit PRs in exit velocity of 105, distance at 414 and a bullpen velo of 89. I can't wait to see how this translates to the season."

Chase Harlan

Clemson Commit, Former Ghost Lab Athlete

Verified Athlete

"After 4 months of training, my exit velo is in the mid 100s and my pull down went up 4mph to 98. I've seen drastic improvements. Training with Joe is one of the best decisions I ever made. Joe is extremely organized and makes sure we have a program that fits our needs."

Diego Tavarez

Wagner U, Former Ghost Lab Athlete

Verified Athlete

"I got so much faster and my running mechanics definitely improved. On our last day, I ran a 1.51 10 meter dash which is the fastest I have ever ran. My deadlift also went up 60 pounds in 2 months."

Lou Spadafora

Kean U, Former Ghost Lab Athlete

Verified Athlete

"Joe is such a professional at his job and takes it to heart. He has helped me improve my speed and strength exponentially from helping me rep out 365 on reverse lunge and helping me shave off sprint times. He is an even better person and cares about every single one of his clients."

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PEDULLA PERFORMANCE TRAINING TEAM