A PROFESSIONAL SPORTS PERFORMANCE TEAM UNITED TO FOSTER GROWTH
GOALS
01
Recover and address limitations following 2024 season.
02
Enhance physical performance.
03
Increase tolerance to sport stressors.
04
Be optimally prepared for 2025 season.
PROGRAM
Rotational force starting at the ground and working its way up through body segments to the throwing arm or bat are central to PMR's off-season program. Program components include:
PREP - MOBILITY
Daily plan to address mobility limitations, with hips and thoracic spine emphasis.
​​
Initial Prep:
Mobility and stability focus.
​
Secondary Prep:
Dynamic movement focus.
CORE
3-Planes of motion at varying angles, resistance, and velocities.
​​
Rotational priority on sequential transfer, with specific emphasis based on training phase.
STRENGTH - POWER
Percentage based lifts combined with specific and complementary supplemental exercises.
​
Training with specific performance purpose, prioritizing ground force and high velocities.
​​
Gradually progress specificity or intensity.
SPEED - AGILITY -CONDITIONING
Specific performance purpose prioritizing sprint acceleration and top end speed.
​​
Establish efficient technique, gradually progressing to requirements of competition.
​​
Target multiple energy systems required for competition and season duration.
WHERE
PMR Performance
7240 W Erie Street, Ste 2
Chandler AZ, 85226
WHEN
Monday | Tuesday | Thursday | Friday
Oct 28, 2024 through Feb 28, 2025
Start Times: 9:00 and 11:00
Session Duration: ≅90-Minutes​​
COST
$80 - Per Session
$55 - Physical Screen - Required
$55 - Additional treatment
Dry needle/soft tissue
$25 - Yoga every other Wed - Optional
ATHLETE PHYSICAL SCREEN
Conducted by a PT or AT and examines injury history, joint range of motion, joint function, and other potential performance limiting factors.
-
If necessary, program includes 10-15 mins​
of soft tissue treatment prior to training.
ATHLETIC TRAINER ON-SITE
RAPSODO & MOUND ON-SITE
COACHES
Chip Gosewisch | 15-years experience
CSCS, RSCC*D, FRCms
​
Charleston DeLa Cruz | 14-years experience
CSCS, USAW-1, FRCms, FRSsc
PREP/MOBILITY
Daily plan to address mobility limitations, with hips and thoracic spine emphasis. Initial Prep: Mobility and stability focus. Secondary Prep: Dynamic movement focus.
CORE TRAINING
3-Planes of motion at varying angles, resistance, and velocities. ​​ Rotational priority on  sequential transfer, with specific emphasis based on training phase.
STRENGTH TRAINING
Percentage based lifts combined with specific and complementary supplemental exercises. ​ Training with specific performance purpose, prioritizing ground force and high velocities. ​​ Gradually progress specificity or intensity.
SPEED, AGILITY, AND CONDITIONING
With specific intent, prioritizing acceleration and top end speed. ​​ Establish efficient technique, gradually progressing to requirements of competition. ​​ Target energy systems required for competition and season duration.
