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.
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
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
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
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
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
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
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
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.
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."
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."
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."
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