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Rookie Development Program - Phase 1

Locked In Performance

Youth Sports, Baseball
Coach
Alan Burr

With over 10 years of professional baseball experience, I aim to take that knowledge to the youth level to help build solid foundations that they can grow upon. This is a training program designed for youth athletes to improve upon proper mechanics and movement necessary to complete on field tasks. This program builds the youth athlete from the ground up emphasizing proper athletic positions, jumping/landing mechanics, as well as foundational strength movements.

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Proper Movement Patterns
Development of proper movement patterns that will be utilized in future strength training programs.
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Force Production
Learn how to utilize the ground to your advantage for increased force production.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
The days of sweating over lifeless PDFs are over. Your coaches and team will push you harder, know you better, and push you all through the app.
Equipment
Required
Chin-Up Bar // Resistance Bands // Bench
Recommended
2 to 5" Elevated Surface
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A1

90/90 Hip CAR's

2 x 6

A2

1/2 Kneeling Shoulder CAR's

2 x 6

B1

Front Plank

2 x 0:30

B2

Band Assisted Leg Lowering

2 x 10

C1

Athletic Position Hold

3 x 0:30

C2

Athletic Position to Squat

3 x 10

D1

Isometric Squat Hold

3 x 0:30

D2

Isometric Elevated Push-Up

3 x 0:30

D3

Isometric Elevated Front Foot Lunge

3 x 0:30

D4

Isometric Chin-Up Hold

3 x 0:30

D5

Isometric Lateral Lunge to 5" Box

3 x 0:30

D6

Isometric T's, Y's, W's

3 x 0:30

E1

Glute Bridge

3 x 10

E2

Push-Up

3 x 10

E3

Bodyweight Squat

3 x 10

E4

Assisted Chin-Up

3 x 10

Tuesday
Rest
Wednesday
Week 1 Day 4

A1

90/90 Hip CAR's

2 x 6

A2

1/2 Kneeling Shoulder CAR's

2 x 6

B1

Side Plank

2 x 0:40

B2

Wide Stance Pallof Press

2 x 20

C1

Athletic Position Hold

3 x 0:30

C2

Athletic Position to Squat

3 x 10

D1

Athletic Position Snap Down

3 x 5

D2

Bodyweight Squat Jump

3 x 5

E1

Isometric Elevated Front Foot Lunge

3 x 0:30

E2

Band Face Pull

3 x 15

E3

Isometric Back Extension

3 x 0:30

E4

Assisted Chin-Up

3 x 10

F1

Bodyweight Squat

3 x 10

F2

Chin-Up Negatives

3 x 8

F3

Single Leg Iso Glute Bridge

3 x 0:20

F4

Modified Push-Up

3 x 8

Thursday
Rest
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Become Locked In!

Learn how to train properly and be efficient with your movements through the Rookie Development Program!!

Get Rookie Development Program - Phase 1
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FAQs
Who is this training for?
Young athletes looking for proper techniques that will set them up for future success.
Rookie Development Program - Phase 1