AC Strength

Baseball , Softball
Coach
Austin Conner

Includes lower, upper, and 2 speed sessions per week. Exercises alternate each week. KPIs tracked = MB OH throw, MB scoop, vertical jump, shoulder ER ISO, 20yd dash, flying 10. De-load @ week 6.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Lower Body Strength/Power

A1

Band Lateral Walk

3 x 10

A2

Depth Jump

3 x 1

B1

Safety Bar Reverse Lunge

8, 8, 6, 6, 5

B2

Seated Box Jump

5 x 3

C1

MB Sunrise Cossack

3 x 6

C2

KB Curtsy Lunge

3 x 6

C3

Single Leg Calf Raise

3 x 10

D

Suitcase Carry

2 x 60

Monday
Speed 1 W1

A

Med Ball Rotational Throw

5 x 3

B1

MB Half Kneeling Lateral Sprint Start

B2

Arc Sprint

6 x 20

C1

Cone Reaction Drill

4 x 30

C2

MB Lunge Jump Slam

4 x 3

D

Roll Up Crunch

3 x 15

Wednesday
Upper Body Strength/Power

A1

Band Shoulder External Rotation

3 x 20

A2

Depth Drop Push-Up

3 x 3

B1

DB Push Press

8, 8, 6, 5, 5

B2

Inverted Power Row

5 x 10

C1

Cable Face Pull

10, 8, 6

C2

DB Waiter Curl

3 x 8

C3

Band Pronation & Supination

3 x 10

D

Landmine Anti Rotation

2 x 60

Thursday
Speed 2 W1

A1

Falling Starts

6 x 1

A2

20 Yard Sprint

B1

Skaters

10, 4, 6, 7, 5

B2

Lateral Shuffle to Cut

5 x 30

C1

Ball Drop Acceleration

10, 15, 20, 20

C2

Single Leg Bounds

4 x 5

D

Rotational Sled Pull

3 x 5

Dingers & Bags Vol. 1 - 6 Week