The PB&J Sandwich Program

Hungry for a PB&J Sandwich?

The Intelligent Cross-Training Program to help you become a strong blocker, powerful pivot, and jukey jammer!

The PB&J Sandwich program was always a little bit of a dream of mine ever since I started working with skaters interested in #IntelligentCrossTraining. One of the biggest struggles that I hear from skaters over and over again (outside of time, of course) is that planning what they need to do, working it around their practice schedules, and matching it to their goals is just so...OVERWHELMING!

I wanted to create a program that had a solid outline but was ultimately flexible enough for skaters to mold and manipulate to fit their derby goals. Yes, this program comes with "suggested" workout calendars, but each workout can also be standalone.

That means that this program is designed to be picked apart and put back together in a way that fits YOU!

YOUR derby position. YOUR derby schedule. YOUR derby and YOUR life.

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PB&J is designed to be quick, high-intensity, and to the point. The minimum amount of equipment you'll need are:

• 2 sets of dumbbells (one heavy and one lighter)

• access to a piece of cardio equipment

• an outdoor space with about 200m available to run

• some items to lay on the ground as cones.

If you have access to only 1 set of dumbbells, they should be in a moderate range (10-30 lbs). Ideally, you'll be able to use a "light" set (8-15 lbs) and a "heavy" set (15-30 lbs). This will allow you to switch between them depending on the movement and what muscles you're working.

If you have access to an entire gym's worth of equipment, you get to be a little bit more creative! You can use variable dumbbells, kettlebells, or barbells to make your workout more challenging.

But nothing fancy is necessary! I promise...

PB&J is really three different programs all mashed together in one. Training days specifically for blockers, jammers, and pivots to focus on what each position needs. You can mix-and-match the training days as you like or follow the recommended training plan laid out in the manuals.

You'll get:

• manuals laying out each program
• fitness assessment suggestions
• PDFs for each training pathway (P, B, and J)
• an exercise library with links to all the prescribed exercises plus some!

PDF form that you can save and access from anywhere. Just pick your price or grab it for free. Seriously. That's it.