Overhead Sports Plyos
Overhead sports don't need more pushing exercises. They need these.
Your shoulder takes a beating every time you play. And the standard response to those forces—rows, presses, band work, maybe some light dumbbell stuff—doesn't come close to preparing your tissue for them.
So you either get hurt, or you don't get as fast as you should be. (Usually both, eventually.)
Most overhead athletes have never once trained in a way that reflects what their sport actually costs them. The result is a shoulder that works until it doesn't, and performance that's been capped by tissue that was never built for the job.
Both of those things are fixable. That's what this program is for.
Overhead Sports Plyos is built backward from the demand:
What does an overhead sport actually require of the shoulder?
What tissue capacity does that require?
How do you build it? In what order?
And the answer involves a lot more overhead work than you've ever done, loaded heavier than you've probably ever loaded it, progressing into plyometric work that teaches the shoulder to produce and absorb force at speed.
Here’s What You Get:
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The milestones that define what a prepared shoulder looks like and how to test yours against them
Nine pre-requisite exercises with full video demos,
Sample programs to match your baseline and tell you exactly where to start
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The pre-requisite movements that build the overhead capacity your shoulder has been missing
Eight strength exercises that most overhead programs never touch to load the shoulder the way overhead sports need
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Why plyometrics matter for overhead athletes specifically
Why these plyos and not others
What heavy actually means and how to know you're there
When speed enters the equation and how to dose it in without getting ahead of yourself
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The (only) moves I recommend
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Five complete lifting programs across every level of readiness, each with structured warm-ups, strength blocks, and plyo selections, plus sets, reps, rest intervals, and loading guidance
