Coach Collazo
Baseball , SoftballThis program is designed to help a baseball player build muscle mass and strength during his/her off season. The program has three different training blocks going in the follow order: hypertrophy phase, strength phase, max strength/power phase.
The athlete is reminded to keep his/her protein in take high (1.6g - 2.4g per kg of body weight) and aiming to get adequate sleep (ideally 8-10 hours) consistently.
At the end of this program, the athlete should be able to perform at a more powerful level physically being that we are focusing on linear and rotational movements, mimicking what is done on a baseball field.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 1:00
B1
WORLD'S GREATEST STRETCH
2 x 6
B2
Walk Quad Stretch
2 x 8
B3
Cat Camel
2 x 6
C1
DB Floor Press
4 x 12
C2
DB Farmer's Carry
4 x 20
D1
Chin-Up
3 x 12
D2
Medicine Ball Slam
3 x 6
E1
Goblet Squat
3 x 12
E2
Romanian Deadlift
3 x 12
F1
Chest Stretch
1 x 1:00
F2
Scorpion
1 x 8
F3
Shoulder Mobility - Lax Ball
1 x 8
A1
Foam Roll IT Bands
1 x 1:00
A2
Foam Roll Quads
1 x 1:00
A3
Foam Roll Calves
1 x 60
A4
Foam Roll Glutes
1 x 60
A5
Foam Roll Hamstrings
1 x 60
A6
Foam Roll Hip Flexors
1 x 60
B1
Couch Stretch (Hip Flexors)
1 x 10 @ 0:02
B2
Ground Sweeps
1 x 10
Conditioning
C
5km Run
Perform a 5k Run.
D
Calve Stretch
1 x 1:00
E
Standing Forward Fold Hamstring Stretch
1 x 1:00
F
Quad Stretch
1 x 1:00
G
Figure Four Stretch
1 x 1:00
A
Foam Roll
1 x 1:00
B1
WORLD'S GREATEST STRETCH
2 x 6
B2
Walk Quad Stretch
2 x 8
B3
Cat Camel
2 x 6
C1
Back Squat
4 x 12
C2
Dead Bug
4 x 6
D1
Incline DB Bench Press
3 x 12
D2
Alternating DB Hammer Curl
3 x 12
E1
Chest-Supported DB Row
3 x 12
E2
Medicine Ball Slam Rotational Slam
3 x 6
F1
Chest Stretch
1 x 1:00
F2
Scorpion
1 x 8
F3
Shoulder Mobility - Lax Ball
1 x 8
A
Foam Roll
1 x 1:00
B1
WORLD'S GREATEST STRETCH
2 x 6
B2
Walk Quad Stretch
2 x 8
B3
Cat Camel
2 x 6
C1
Kettlebell Suitcase Deadlift
4 x 12
C2
Stability Ball Plank
4 x 0:30
D1
One-Arm DB Bench Press
3 x 12
D2
DB Reverse Fly
3 x 12
E1
Deficit Split Squats
3 x 8
E2
Side Plank
3 x 0:20
F1
Chest Stretch
1 x 1:00
F2
Scorpion
1 x 8
F3
Shoulder Mobility - Lax Ball
1 x 8
A1
Foam Roll IT Bands
1 x 1:00
A2
Foam Roll Quads
1 x 1:00
A3
Foam Roll Calves
1 x 60
A4
Foam Roll Glutes
1 x 60
A5
Foam Roll Hamstrings
1 x 60
A6
Foam Roll Hip Flexors
1 x 60
B1
Couch Stretch (Hip Flexors)
1 x 10 @ 0:02
B2
Ground Sweeps
1 x 10
Conditioning
C
5km Run
Perform a 5k Run.
D
Calve Stretch
1 x 1:00
E
Standing Forward Fold Hamstring Stretch
1 x 1:00
F
Quad Stretch
1 x 1:00
G
Figure Four Stretch
1 x 1:00
