8 Week Beginning Baseball Strength

Bodine & Co. Fitness

Baseball
Coach
Chance Bodine

Program created for individuals who want to be prepared for a college strength training program. Utilizing many of the same lifts that are used around the country in some of the top programs, this program is good beginner-style program that introduces key exercises in Player Development.

$25
Get 8 Week Beginning Baseball Strength
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Effective, Efficient Exercises
There is a ton of fluff and eye-wash exercises out there. Ditch the confusing exercises with 700 things going on, just focus on the ones that work.
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A Coach to Push You
I'm in the business of Getting Results. If you want someone to push you, guide you, and pull you along. Reach out. I'm not here to pat you on the back for just showing up.
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Become a Better Person
I'm a firm believer that Better People Make Better Athletes. There is both a physiological and psychological response to doing Difficult Things that will lead to Adaptations. Intense Training is going to help build Mental and Emotional Resilience which is necessary to be among the Elite Level of Athletes.
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Get Prepared
In College Baseball Today, you need to be both physically and mentally prepared to compete right away. Do not let Strength be the reason you are left behind.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 Full-Body Lifting days per week, as well as an Intro into Speed Work. Meant to challenge and push you. Designed to lead you into daily programming.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coach Bodine works with over 100 athletes daily to ensure proper form as well as proper safety.
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Delivered through TrainHeroic
Thru TrainHeroic, I will be able to communicate about workouts, you can ask questions, and I will be able to push you to become a better athlete.
Equipment
Required
Barbell // Dumbbells // Plyo Box // Resistance Bands or Cables
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Sample Week
Week 1 of 8-week program
Sunday
Beginner Day 1

A1

Goblet Squat

3 x 8

A2

Box Jump

3 x 4

B

DB Reverse Lunge

3 x 6

C

DB Step Up

3 x 6

D

Push-Up

3 x MAX

E1

Half-Kneeling DB Shoulder Press

3 x 8

E2

Paloff Press

3 x 10

Monday
Beginner Day 2

A

Triple Response Broad Jump

3 x 2

B

Hang Clean High Pull

3 x 4

C

RDL

3 x 8

D

Back Extension

3 x 10

E

Pull-Up

2 x MAX

F

Band Face Pull

3 x 12

G

DB Farmer's Walk

3 x 30

Wednesday
Beginner Day 3

A

Hurdle Hops

5 x 1

B

Front Squat

4 x 6

C

Rear Foot Elevated Split Squat

3 x 8

D

DB Bench Press

4 x 10

E

Single Arm DB Incline Press

3 x 10

F

Side Plank on Elbows

3 x 0:30

Thursday
Beginner Speed

A

Heroic Warm-up

For Completion

B1

Knee Hug

1 x 20

B2

Walking Lunges

1 x 20

C

20 Yard Sprint

5 x 1

D

Max Effort Broad Jump

5 x 2

Thursday
Beginner Day 4

A

DB Snatch

4 x 5

B

Glute Bridge

3 x 15

C

1-Arm DB Row

3 x 8

D

YTW

3 x 6

E

V-Ups

3 x 10

Coach
More from Bodine & Co. Fitness
coach-avatar Chance Bodine

Coach Bodine works with over 100 athletes daily of varying sports. Has been S&C for the last 4 years and Baseball Coach for the last 6 years. Coach played 6 years of collegiate baseball in 3 different programs. Knows what to expect at the college level and wants to help those who want to get there.

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Don't look back and wonder "What If?"

Bet on yourself and invest in your baseball career. Push yourself to become the best possible version of yourself but take out the guess work. Utilize this programming with exercises used across the top programs in the country.

Get 8 Week Beginning Baseball Strength
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FAQs
Who is this for?
Designed specially for high school baseball players introducing them into the work load they will receive in college. However, this program can benefit all athletes.
What if I miss a day?
We are trying to get 4 full-body lifts over 7 days. Best ideal set-up is Monday, Tuesday, Thursday, Friday, but feel free to set-up how you would like, just provide a recovery day if you train two consecutive days.
How much communication will I get with the Coach?
I can't guarantee an answer right away, but I'm really good about getting back to remote athletes within an hour. Best advice, look ahead at the workout and ask any questions you may have before you arrive at the training facility.

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