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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 possible, produced and refined after years of success with hundreds of athletes.

This program will turn you into an athletic weapon that can excel within all facets of human performance. 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: Aerobic 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: a 0.931 Flying 10 (30yd lead in), 1.43 10yd Acceleration, 455 Back Squat, 365 Front Squat, 67cm Vertical (measured on Hawkin Force Plates), 315 Bench Press, and a 600+ Trap Bar Deadlift.

See you on the inside.

$29 / mo

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Become A Weapon

Training is a sport in itself. Equip yourself to handle the high forces, high speeds, and rigorous demands of a high performance lifestyle. This program brings you calculated, long thought out progressions and a perfectly well-rounded approach to performance, longevity and health.

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.

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. All training days are auto-regulated so that you can train within your readiness level at all times.

Work Directly With Me

I have coached close to a thousand athletes to date. This program is built on years and years of trial and error, and you can be the next person to experience such a refreshing, refined training system. Use me to answer all of your questions and tailor this program to your needs and DM me directly within the app as you wish.

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

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.

Detailed Instruction

Ask questions and receive immediate guidance and feedback.

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

Sample Week

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

Monday

GPP Week 1 Speed 1 (Early Acceleration)

Acceleration Warm Up

1 x 8:00

Deep Tier Lunge Plyo

2 x 20

Seated Broad Jump To Box

3 x 5

Skater Jumps

3 x 5

Sled Acceleration March

3 x 1 @ 10

4 Step Drill

3 x 1

Chain/Sled (Resisted) Sprint

1 x 4 @ 30

Crouch Start

1 x 4 @ 20

Wall Sit

2 x 45

Tuesday

GPP Week 1 Lift 1 (Force Lower)

Power Clean

3 x 3

Seated BoxJump

3 x 4

Safety Squat

4 x 4

Hand Supported Hip CARs

3 x 5

BB RDL

2 x 8

Seated Calf Raise

2 x 8

Lying SL Hamstring Curl

2 x 8

Wednesday

GPP Week 1 Lift 2 (Force Upper)

Deep Push Up ISO

2 x 45

TRX/Supine Row

2 x 45

Explosive Push Up w/ Pause

3 x 4

MedBall Rotational Side Slam

3 x 4

BB Bench Press

4, 4, 4, 4, _

Neutral Grip Chin Up

4, 4, 4, 4, _

DB Rows

3 x 8

1/2 Kneeling Landmine Press (Contralateral)

3 x 8

Single Arm OH Tricep Extension

Eccentric Reverse Sit Up

2 x 5

Thursday

GPP Week 1 Conditioning + Arms & Movement

Assault Bike

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

All 4s Shoulder CARs

2 x 5

Side Lying Hip CARs

2 x 5

In-Step Hamstring Floss

2 x 8

DB Hammer Curl

3 x 20

Tricep Pushdowns

3 x 20

Rear Delt Flyes

3 x 20

Friday

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

Max Velocity Warm Up

1 x 8:00

Low Hurdle Jumps

4 x 5

Power Skip for Distance

3 x 1 @ 20

Buildups

1 x 2 @ 40

Chain/Sled (Resisted) Sprint

1 x 3 @ 30

Flying 10

1 x 3 @ 30

Friday

2) GPP Week 1 Lift 3 (Dynamic Lower)

DB Bulgarian Squat

4 x 4

Adductor Rock

3 x 8

Nordic Hamstring Curl

3 x 4

Stance Phase Calf Overcoming ISO

2 x 30

GHD Hip Extension

2 x 15

Standing Oblique Curl

2 x 12

Saturday

GPP Week 1 Lift 4 (Volume Upper + Conditioning)

Bear Crawl Switches

2 x 5

TRX Shoulder ER

2 x 8

MedBall Scoop Toss w/ Step

3 x 5

Chin Ups

5 x 5

Dips

Board Row

3 x 10

Standing Alternating Arnold Press

3 x 8

Assault Bike

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

Coach

More from Pedulla Performance

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 an 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.

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

The Proof

Ty Schubert

Moravian U, Asst. Performance Director

Verified Athlete

"This training team has everything that encompasses a great program. As a former powerlifter I have reached levels of performance I never expected to attain in the short time I've been on this team. Week in and week out, nothing but new PRs. Challenging and fun programming with an amazing community."

Brandon Lamphier-Schaffer

Tactical S&C Specialist, Air Force

Verified Athlete

"Innovative yet pragmatic, you are bound to do exercises in this program that you haven't done before while still being grounded in principles that produce success. This programming is ideal for anyone with goals for holistic improvement. Trust in Joe!"

Nicholas Kudick

UW Eau-Claire Football Alum

Verified Athlete

"This program is perfect. The training is straight forward and very intense. It covers all bases: strength, speed, power, and conditioning so you never miss out on certain disciplines. Joe is the best and is very responsive. The results speak for themselves and I can't recommend this program enough."

Brett Voth

Strength & Conditioning Coach

Verified Athlete

"This training team has everything: smart and intelligent programming, a challenging structure set for lifetime PRs, and support from others interested in becoming an absolute weapon. If you're looking for training that'll have you performing your best, this is it. This training team is UNMATCHED."

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PEDULLA PERFORMANCE TRAINING TEAM