Intensive Off-Season Blueprint
The Performance Blueprint LLC
BaseballThe Intensive Off-Season Blueprint was created to fill a significant need: training and developing elite level collegiate baseball players with no non-sense training that delivers real results.
This 16 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.
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
Cameron Dietz
Dietz is a certified strength and conditioning specialist through the National Strength and Conditioning Association and is a certified strength and conditioning coach through the Collegiate Strength and Conditioning Coaches Association. Throughout his career, Dietz has coached multiple MLB, NFL, and MLS draft picks and more than 30 all-conference honorees.
This program is an investment in yourself, your development, and your future.
Get Intensive Off-Season Blueprint
Dom Mauro
Former Bearcat
Verified Athlete"Trains with Cam in off-season."
Nathan Taylor
Former Bearcat
Verified Athlete"Trains with Cam in off-season."
Josh Kross
Former Bearcat
Verified Athlete"Trains with Cam in off-season."
Landyn Vidourek
Former Bearcat
Verified Athlete"Trains with Cam in off-season."
