AC Strength
Baseball , SoftballIncludes 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.
Features1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
Austin Conner
Certified Strength & Conditioning Specialist | High School S&C Coach
