Strength Mesocycle 2

The Performance Blueprint LLC

Baseball

Coach

Cameron Dietz

The Strength Mesocycle was created to fill a significant need: training and developing elite level baseball players with no non-sense training that delivers real results.

This 4 week program utilizes simple, yet effective (4 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.

$50

Get Strength Mesocycle 2

Strength

Strength is the foundation of athleticsm. Produce more force, perform at a whole new level.

Power

Force production is only as valuable as your ability to express it through power.

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.

On-Field Performance

Your training only matters if it translates to the field. These results will speak for themselves.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Free Weights // Medicine Balls

Recommended

Ancore // Sleds // Chains

Sample Week

Week 1 of 4-week program

Sunday

Acceleration Session

Sample Dynamic Warm-Up (2)

1 x 10:00

Skill/Tech

A Series (Horizontal emphasis)

Complete each exercise once: A March - 10 yards Wall Switch - 5 reps each leg Banded Yuri - 5 reps each leg Banded Bound-to-Sprint - 2 reps each leg into a 5 yard burst

Banded Repeat Broad Jump

2 x 4

Banded Kneeling-to-Repeat Broad Jump

2 x 4

Partner Band Resisted Sprint

3 x 10

Sprint

3 x 15

Sprinter Isometric

2 x 20

Hamstring Floss

2 x 8

Sunday

Heavy Lift

PVC Trunk Twists

1 x 10

Quadruped Hip CAR

1 x 10

Adductor Rocks

1 x 10

Supinated Band Pullapart

1 x 10

Front Squat

3 x 5

Seated Box Jump

3 x 3

Front Squat

3 x 3

Standing Dynamic Rotation

3 x 5

DB Bench Press

3 x 5

Partner MB Chest Pass

3 x 5

DB Bench Press

3 x 3

Prone Swimmers

3 x 8

Pull-Up

3 x 5

Partner Nordic Hamstring Curl

3 x 3

Pull-Up

3 x 3

Copenhagen Plan w/ Flexion and Adduction

3 x 0:15

Tuesday

*Max Velocity Session

Sample Dynamic Warm-Up

1 x 10:00

Power Skip

3 x 3

MB Overhead Granny Toss

3 x 4

Skill/Tech

A Series (vertical emphasis)

Each drill completed once: A Walk - 10 yards A March - 10 yards A Switch - 10 yards A Switch (triple) - 10 yards Emphasis on being tall, vertical, and driving knees. Feet under hamstrings (avoid casting them out).

Build-Up Sprint

3 x 30

Sprint

4 x 25

Tuesday

Heavy Lift

Bear Crawl

2 x 15

Supine to Prone Rolling

2 x 6

Squat to Stand

2 x 6

Crossover Symmetry - Activation

2 x 6

Trap Bar Power Pull

3 x 4

Depth Jump

3 x 4

Trap Bar Deadlift

3 x 3

Rotational Cable Row

3 x 6

Push-Up

4 x 8-12

TRX W-to-Y

4 x 6

1-Arm DB Row

4 x 5

Hanging Band Pull Apart

4 x 8

Banded Single-Leg Bridge

4 x 6

Glute Bridge + Adduction

4 x 20

Thursday

Accessories

1/2 Kneeling T-Spine (2-way)

1 x 10

1/2 Kneeling T-Spine (2-way)

1 x 10

Hamstring Floss

1 x 10

Landmine Curtsy Lunge

1 x 10

Counter Movement Medball Shotput

3 x 3 @ 5 lb

Overhead Soccer Throw

3 x 3 @ 2 lb

Tripod Plank w/ Overhead Row

4 x 5

Landmine Lateral Lunge

4 x 5

Banded Deadbug

3 x 8

Single-Arm Incline DB Bench Press

4 x 4

TRX Row

4 x 6

Landmine Single Leg RDL

DB Seated Single Leg Calf Raise

4 x 8

Coach

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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.