The Performance Blueprint LLC
BaseballThe 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 12 week program utilizes simple, yet effective microdosed 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.
1 sessions per week
Must use App app to view and log training
Program Training
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
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 %
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
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
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 %
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
