Appenzeller Training Systems LLC
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Day 1 Message From CJ
1 x 1
Prep
B
LB Static Flex Phase 1
90/90 Toe Sit Heel Sit Butterfly (CHEST UP) Hold all these positions for 5 deep breathes
Prep
C
ACC POWER SPEED PHASE 1:
- Pseduo Static: Hamstring Scoop - Pseduo Static: Hip Flexor Hug - Sprinter Lunge - Lateral Lunge - March - Open Gates - Pogo Fwd + Bwd - SL Pogo - Skip - Skip For Height - High Knee (Switch) All Drills Done For 10 Yards Down and Back
D
Push-Up Start Sprint
6 x 5
E
2-Point Start Sprint
4 x 10
F1
1xDB/KB ECC Goblet Split Squat
3 x 6
F2
Band Supine Hip Flexor March
3 x 6
G1
1xDB Lateral Squat
3 x 6
G2
SLRDL w/ Crossbody Reach
3 x 6
Prep
A
UB MOB/ACT Phase 1
Rib Roll (Hands on Ribs) Reach Roll and Lift Quadruped Cervical Rotation Quadruped "T" Quadruped "Y" Bear Crawl Shoulder Tap Yoga Pushup 5 Reps per side of each activity here
B1
MB Split Stance Anti-Rotation Scoop Toss
3 x 6
B2
Broad Jump
3 x 3
B3
Band Horizontal ER
3 x 12
C1
Landmine Press
3 x 6
C2
Recline Row
3 x 12
D1
ECC Push-Up
4 x 6
D2
Supinated Grip ECC-Only Chins
4 x 3
E1
Band Pallof Press
3 x 6
E2
Baseball Bat Pronation/Supination
3 x 12
E3
Band Piston Band Curls (Back)
3 x 12
Prep
A
LB Static Flex Phase 1
90/90 Toe Sit Heel Sit Butterfly (CHEST UP) Hold all these positions for 5 deep breathes
Prep
B
LB MOB/ACT Phase 1
90/90 External Rotation Hover 90/90 Internal Rotation Hover 90/90 Bear Transition Quadruped Hip Shift Adductor Rock w/ T-Spine Rotation Squat Mobility Flow: Hinge Toe Touch Squat Prayer Arms Up Forward Lunge Everything here is 5 reps each side.
C1
MB Shotput
3 x 6
C2
Seated Box Jump
3 x 6
C3
Serratus Wall Slide
3 x 12
D1
2xKB ECC RDL
4 x 6
D2
Side Plank T
4 x 6
E1
SL Hip Thrust
3 x 6
E2
PB Hamstring Curl
3 x 12
F1
Tibialis Raise
3 x 25
F2
Calf Raise
3 x 25
Prep
A
LB Static Flex Phase 1
90/90 Toe Sit Heel Sit Butterfly (CHEST UP) Hold all these positions for 5 deep breathes
Prep
B
MULTI POWER SPEED PHASE 1:
- Pseduo Static: Hamstring - Pseduo Static: Hip Flexor - Sprinter Lunge - Lateral Lunge - Cross Over Lunge - Open Gates - Lateral Shuffle - March - Skip - Lateral A-Skip - High Knee (Switch) - Carioca - Lateral Run All Drills Done For 10 Yards down and back
C
HK Side-Start -> Sprint
4 x 10
D
5-10 Linear
4 x 10
E
Hip Turn-to-Sprint
4 x 10
CJ Appenzeller is the BASEBALL PERFORMANCE COACH with a track record of 10 years of creating results for ballplayers. Slashing 60 times, increasing velocity, and of course keeping ballplayers healthy and on the field.
Get Baseball Strength Blueprint: Foundations
Matt Stil
Kansas City Royals Organization, RHP
Verified Athlete"CJ has been right by my side since my sophomore year of high school, and under his guidance I've been able to not only live out my lifelong dream of getting drafted, but also establish a top tier fastball velocity of 99MPH."
Donovan Casey
Washington Nationals, OF
Verified Athlete"I would not be where I am today in professional baseball if it wasn't for CJ's help, guidance, support, and coaching. I cannot recommend working with CJ enough."
Ron Marinaccio
New York Yankees, RHP
Verified Athlete"CJ Helped me add peak and average velocity to my fastball when I was coming up through the professional ranks that eventually catapulted me to the big leagues."
