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.
A1
Long Lunge
1 x 6
A2
Snappy Long Lunge
2 x 6
A3
Leg Swings
1 x 10
B1
A-Skips
2 x 1 @ 10
B2
A-Switch
2 x 1 @ 10
B3
High Knees
2 x 1 @ 10
C1
Alternating Extensive Acceleration Bounds
2 x 6
C2
Power Skip for Distance
2 x 5
D
COD: L-Drill
1 x 2
E1
Backpedal Start
1 x 4 @ 10
E2
Crouch Start
1 x 4 @ 15
F1
Seated Broad Jump
3 x 4
F2
Forward Ankle Pogos
3 x 15
A
Rocker Jump
4 x 4
B1
TrapBar Deadlift
5 x 5
B2
Chest Supported Ts
4 x 8
C1
DB RDL
3 x 10
C2
Pallof Rotation
2 x 12
D1
DB Step Ups
2 x 10
D2
Nordic Hamstring Curl
2 x 8
D3
A-Frame Knee Touch
2 x 10
A1
Keiser Side Step Rotation
3 x 4
A2
MedBall Extensive Chest Pass
3 x 12
B1
DB Bench Press
5 x 5
B2
TRX/Supine Row
5 x 8
B3
1/2 Kneeling Shoulder CARs
4 x 5
C1
Lat Pulldown
3 x 10
C2
1/2 Kneeling Landmine Press (Contralateral)
2 x 10
D1
Alternating DB Hammer Curl
3 x 20
D2
EZ Bar Lying Tricep Extension
3 x 20
E
Ab Rollout
2 x 15
A1
Long Lunge
1 x 6
A2
Snappy Long Lunge
2 x 6
A3
Leg Swings
1 x 10
B1
A-Skips
2 x 1 @ 10
B2
B-Skips
2 x 1 @ 10
B3
Retro High Knees
2 x 1 @ 10
C1
Prime Times for Distance
2 x 1 @ 25
C2
Power Skip for Height
2 x 5
D
Buildups
1 x 6 @ 30
E1
Rocket Jump Decels
3 x 4
E2
SL Forward Ankle Pogos
3 x 10
E3
Elevated Calf Raise
2 x 20
A
Continuous Yielding Lunge Jump
4 x 4
B1
FFE DB Reverse Lunge
5 x 5
B2
Face Pull
4 x 8
C1
Split Stance RDL
2 x 10
C2
Adductor Plank
2 x 00:30
D1
Prone Machine Hamstring Curl
2 x 15
D2
Supine GHD Plank
2 x 45
A1
MedBall Split Stance Side Toss
3 x 6
A2
MedBall Slam
3 x 5
B1
Neutral Grip Chin Up
5 x 5
B2
Deficit Push Up
4 x 8
B3
Band Dislocations
4 x 10
C1
DB Rows
3 x 10
C2
1/2 Kneeling Shoulder Press
2 x 10
D1
DB Bicep Curls
3 x 25
D2
Tricep Pushdowns
3 x 25
E
Standing Oblique Curl
2 x 15
F
Assault Bike
1 x 0:10
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.
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 TrialDuke 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."
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."
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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.