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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 success with hundreds of athletes.

This program is the epitome of new age, objective science and subjective knowledge from my coaching experience and personal development. From loaded sprints, flying 10s, maximal strength and hypertrophy development, to true plyometrics, loaded and unloaded jumps, and isometrics, this program embraces everything it means to be a complete athlete.

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:

Monday: Acceleration, Jumps & Isometrics

Tuesday: Lower Body Strength Training & Jumps

Wednesday: Upper Body Strength Training & Plyometrics

Thursday: Low Intensity Conditioning, Arms & Mobility

Friday: Max Velocity, Plyometrics & Lower Body Strength Training

Saturday: Upper Body Strength Training & Interval Conditioning

This is real, hard training, delivered in a sustainable dose and frequency. My lifetime best PRs have come by way of this system: sprinting 22mph, back squatting 455, front squatting 365, 67cm vertical (measured on Hawkin Force Plates), bench pressing 315, and trap bar deadlifting 600+.

See you on the inside.

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Move The Needle
The Pedulla Performance Training Team is series of engaging and intense training sessions designed to increase your maximal outputs.
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Maximize Your Time
This program removes all the fluff, delivering no nonsense maximal strength, acceleration, and top end maximal speed development in appropriate doses and frequencies to promote the greatest adaptation possible.
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Embrace Variability & Train Harder
This program offers a dynamic and engaging rotation of exercises, volumes, speeds, and intensities both day to day, and week to week. This allows you to train harder, avoid overtraining, and see better progress across the board.
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Become An Athletic Weapon
Training is a sport in itself. Equip yourself to handle the high forces, high speeds, and demands of a high performance lifestyle. This program brings you calculated, long thought out progressions and a highly well-rounded approach to performance, longevity and health.
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IMPORTANT DISCLAIMERS
By partaking in the training contents enclosed within, you agree to waive Pedulla Performance of all liability. You acknowledge that it is your responsibility to assess your own wellbeing to determine the appropriateness of participating. The contents within are suggestions and shall not be interpreted as medical advice. You also acknowledge the risks associated with intense physical activity.
Features
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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.
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Exercise Demos
Every single exercise comes with a video demonstration so you know exactly what to do.
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Detailed Instruction
Ask questions and receive immediate guidance and feedback.
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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 record throughout your training.
Equipment
Required
Barbells // Plates // Dumbbells // Medicine Balls // Turf, Track or Field Space // Sleds/Chains for Resisted Sprints // Basic Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
GPP Week 1 Speed 1 (Early Acceleration)

A1

Acceleration Warm Up

1 x 8:00

A2

Deep Tier Lunge Plyo

2 x 20

B1

Seated Broad Jump To Box

3 x 5

B2

Skater Jumps

3 x 5

C1

Sled Acceleration March

3 x 1 @ 10

C2

4 Step Drill

3 x 1

D1

Chain/Sled (Loaded) Sprint

1 x 4 @ 30

D2

Crouch Start

1 x 4 @ 20

E

Wall Sit

2 x 45

Tuesday
GPP Week 1 Lift 1 (Force Lower)

A1

Power Clean

3 x 3

A2

Seated BoxJump

3 x 4

B1

Safety Squat

4 x 4

B2

Hand Supported Hip CARs

3 x 5

C1

BB RDL

2 x 8

C2

Seated Calf Raise

2 x 8

D

Lying SL Hamstring Curl

2 x 8

Wednesday
GPP Week 1 Lift 2 (Force Upper)

A1

Deep Push Up ISO

2 x 45

A2

TRX/Supine Row

2 x 45

B1

Explosive Push Up w/ Pause

3 x 4

B2

MedBall Rotational Side Slam

3 x 4

C1

BB Bench Press

4, 4, 4, 4, _

C2

Neutral Grip Chin Up

4, 4, 4, 4, _

D1

DB Rows

3 x 8

D2

1/2 Kneeling Landmine Press (Contralateral)

3 x 8

E1

Single Arm OH Tricep Extension

E2

Eccentric Reverse Sit Up

2 x 5

Thursday
GPP Week 1 Conditioning + Arms & Movement

A

Assault Bike

1, 8, 1 @ 2:00, 0:30, 20:00

B1

All 4s Shoulder CARs

2 x 5

B2

Side Lying Hip CARs

2 x 5

B3

In-Step Hamstring Floss

2 x 8

C1

DB Hammer Curl

3 x 20

C2

Tricep Pushdowns

3 x 20

D

Rear Delt Flyes

3 x 20

Friday
1) GPP Week 1 Speed 2 (Late Acceleration + maxV)

A

Max Velocity Warm Up

1 x 8:00

B1

Low Hurdle Jumps

4 x 5

B2

Power Skip for Distance

3 x 1 @ 20

C

Buildups

1 x 2 @ 40

D1

Chain/Sled (Loaded) Sprint

1 x 3 @ 30

D2

Flying 10

1 x 3 @ 30

Friday
2) GPP Week 1 Lift 3 (Dynamic Lower)

A1

DB Bulgarian Squat

4 x 4

A2

Adductor Rock

3 x 8

B1

Nordic Hamstring Curl

3 x 4

B2

Stance Phase Calf Overcoming ISO

2 x 30

C1

GHD Hip Extension

2 x 15

C2

Standing Oblique Curl

2 x 12

Saturday
GPP Week 1 Lift 4 (Volume Upper + Conditioning)

A1

Bear Crawl Switches

2 x 5

A2

TRX Shoulder ER

2 x 8

B

MedBall Scoop Toss w/ Step

3 x 5

C1

Chin Ups

5 x 5

C2

Dips

C3

Board Row

3 x 10

C4

Standing Alternating Arnold Press

3 x 8

D

Assault Bike

1, 6, 6, 1 @ 2:00, 0:20, 0:20, 15:00

Coach
coach-avatar Joe Pedulla

Joe Pedulla is a Certified Strength & Conditioning Specialist and current Strength & Conditioning Coach in Power 4 Collegiate Athletics. Joe formerly coached in the MiLB with the Kansas City Royals, was a part-time S&C coach at Ghost Lab NJ, intern and head coach at NJ FASSST, and intern at Texas Christian University. Joe has trained hundreds of collegiate, high school, and professional athletes.

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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
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The Proof
verified-athlete-avatar 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."

verified-athlete-avatar Chase Harlan

Los Angeles Dodgers

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."

verified-athlete-avatar 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."

verified-athlete-avatar 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
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PEDULLA PERFORMANCE TRAINING TEAM
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PEDULLA PERFORMANCE TRAINING TEAM
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PEDULLA PERFORMANCE TRAINING TEAM