DEUCE Gym
Baseball , Softball
Coach
Logan Gelbrich
This program requires athletes to be in the weight room 3 days a week for 2 months. It consists of Plyometrics, Strength, and accessory work. It is all specific to baseball and softball.
3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Day 1
A
Seated Box Jump
3 x 5
B
Back Squat
3 x 5
C
Chest-Supported DB Row
3 x 10
D
1-ARM LANDMINE PRESS
4 x 5
E
DB RDL
4 x 10
F
Suitcase Carry
4 x 100
Monday
Day 2
A
Seated Box Jump
3 x 5
B
Deadlift
1 x 5
C
Push-Up
3 x 15
D
Pull-Up
7 x 5
E
Step-Ups
7 x 8
F
Double KB Front Rack Carry
7 x 100
Tuesday
Day 3
A
Seated Medball Overhead Toss
3 x 5
B
Back Squat
3 x 5
C
Double Kneeling Overhead press
3 x 8
D
DB Swing
7 x 12
E
Barbell Inverted Row
7 x 12
F
DB PLANK PULL THROUGH
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