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The Summer Ball Blueprint

The Performance Blueprint LLC

Baseball
Coach
Cameron Dietz

The Summer Ball Blueprint was created to fill a significant need: training and developing elite level collegiate baseball players while they still play and participate in a collegiate summer ball season.

These summers typically prioritize games and innings while neglecting the physical development that is crucial for 18-23 year-olds competing for playing time at their respective universities.

Insert: The Summer Ball Blueprint.

This 8 week program utilizes simple, yet effective microdosed (6 days/week) programming that stimulates growth and development without crushing the body and nervous system of the athlete so they can continue to compete at a high level.

$100
Get The Summer Ball Blueprint
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Strength
Strength is the foundation of athleticsm. Produce more force, perform at a whole new level.
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Power
Force production is only as valuable as your ability to express it through power.
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Speed
Simply put: speed kills. The ability to get to balls you could not last year, steal an extra base in a close game, score on a sac-fly in a tied game. Speed is the key to winning and losing games.
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Movement
All physical qualitites require the actual ability to move and get into the positions that allow you to be successful. Transferring weight from your back through your front leg. Rotating at the hips, then through the core to the shoulders and hands. This is where all of the strength, power, and speed you have developed actually transfer to your throw and swing.
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 6 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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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells // Grass/Turf
Recommended
Kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 (Accel)

A

Sample Dynamic Warm-Up (2)

B

Power Skip

2 x 3

C

Broad Jump

2 x 3

D

2 Point Stance to Sprint

5 x 10

E

Pogo Jump

1 x 10

F

Single-Leg Calf Iso

2 x 20

G

Split Squat Isometric

2 x 20

Monday
Week 1 Day 2 (High)

A1

1/2 Kneeling Banded T-Spine

1 x 8

A2

Single-Leg Hip Airplane

1 x 8

A3

Prone Swimmers

1 x 8

A4

Distracted Hamstring Stretch

1 x 8

B1

Hamstring Bridge

1 x 20

B2

Copenhagen Plank

1 x 20

B3

Sprinter Isometric

1 x 20

C1

Contra-Lateral Rear Foot Elevated Split Squat

4 x 5 @ 70, 70, 75, 75 %

C2

DB CMJ

3 x 3 @ 15 %

D1

DB Bench Press

4 x 5 @ 70, 70, 75, 75 %

D2

Banded YTAs

3 x 5

E1

Banded Single-Leg Bridge

4 x 5

E2

Suitcase Carry

3 x 20 @ 30 %

Tuesday
Week 1 Day 3 (Low)

A1

Thread-the-Needle

1 x 8

A2

90/90 Hip Switch

1 x 8

A3

Pushup + Downward Dog

1 x 8

A4

Distracted Hip Flexor Stretch

1 x 8

B1

Hamstring Bridge

1 x 20

B2

Copenhagen Plank

1 x 20

B3

Sprinter Isometric

1 x 20

C1

Stationary MB Hip Toss

3 x 4 @ 8 lb

C2

Paloff Press Isometric Hold

3 x 15

D1

B-Stance Single-Leg RDL

4 x 5 @ 70, 70, 75, 75 %

D2

Dead Hang Hollow Hold

3 x 20

E1

Half-Kneeling DB Shoulder Press

3 x 5 @ 70 %

E2

Chin-Up

4 x 5

Wednesday
Week 1 Day 4 (Velo)

A

Sample Dynamic Warm-Up

B

Power Skip

2 x 3

C

Lateral Bound

2 x 3

D

Build Up Sprint

2 x 30

E

Sprint

2 x 20

F

Backward Run

3 x 30

G

Wall Sit

2 x 60

Thursday
Week 1 Day 5 (High)

A1

Supine Iron Cross

1 x 8

A2

World's Greatest Stretch

1 x 8

A3

Prone W Press

1 x 8

A4

Banded Lat Stretch + Row

1 x 8

B1

Hamstring Bridge

1 x 20

B2

Copenhagen Plank

1 x 20

B3

Sprinter Isometric

1 x 20

C1

Trap Bar Deadlift

4 x 5 @ 70, 70, 75, 75 %

C2

Yielding Altitude Drop

3 x 3

D1

Alternating Incline DB Bench Press

4 x 5 @ 70, 70, 75, 75 %

D2

Hanging Leg Raise

3 x 6

E1

Back Extension

3 x 8 @ 30 %

E2

Offset Trap Bar Carry

3 x 20 @ 20 %

Friday
Week 1 Day 6 (Low)

A1

Prone Iron Cross

1 x 8

A2

Standing Hip CAR

1 x 8

A3

Band Pass Through

1 x 8

A4

Distrated Spiderman Lunge

1 x 8

B1

Hamstring Bridge

1 x 20

B2

Copenhagen Plank

1 x 20

B3

Sprinter Isometric

1 x 20

C1

Goblet Lateral Squat

4 x 5 @ 70, 70, 75, 75 %

C2

Tuck Jump

3 x 5

D1

1-Arm DB Row

4 x 5 @ 70, 70, 75, 75 %

D2

Split Stance Low-to-High Chop

4 x 5

E1

Glute-Ham Raise

3 x 3

E2

Barbell Roll Outs

3 x 6

Coach
More from The Performance Blueprint LLC
coach-avatar Cameron Dietz

Assistant Director of Strength & Conditioning @ the University of Cincinnati

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No program worth following is free.

This is an investment in yourself, your development, and your future.

Get The Summer Ball Blueprint
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The Proof
verified-athlete-avatar Landyn Vidourek

Former Cincinnati Bearcat

Verified Athlete

"Drafted by the LA Dodgers in 2025, spends off-season in Cincinnati training with Coach Cam."

verified-athlete-avatar Kerrington Cross

Former Cincinnati Bearcat

Verified Athlete

"Drafted by the San Diego Padres in 2025, spends off-season in Cincinnati training with Coach Cam."

verified-athlete-avatar Josh Kross

Former Cincinnati Bearcat

Verified Athlete

"Drafted by the St. Louis Cardinals in 2024, spends off-season in Cincinnati training with Coach Cam."

verified-athlete-avatar Luke Russo

Former Eastern Michigan Eagle

Verified Athlete

"Drafted by the Philadelphia Phillies in 2023, spends off-season in Cincinnati training with Coach Cam."

The Summer Ball Blueprint
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