8-Week Baseball/Softball Athletic Performance: Training by Ryan Gonzales in TrainHeroic

Havoc Strength

Baseball , Softball, Field Sports, Strength & Conditioning
Coach
Ryan Gonzales

Are you a Baseball or Softball player? Do you want to develop your SPEED & AGILITY to improve your time to Base, get to ground balls and pop-ups faster, and be able to change direction quicker? Do you need to develop POWER to increase your exit velocity and improve your throwing arm at the same time? Do you need to develop STRENGTH to minimize injuries and improve your overall athleticism? 

My guess is that you answered yes to all of the above. With that being said, this program was designed specifically for you to become a better athlete and continue to play at the next level!

This is an 8-week program but don't forget you have total access for a whole year! So even if you have to miss days for travel and games, you can pick up where you left off or completely start over. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Barbell // Plates // Kettlebells // Dumbbells // Medicine Balls // Stability Balls // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Jump Rope

3 x 0:30

B

Lateral Start 10-Yard Dash

6 x 10

C1

Med Ball Rotational Throw

3 x 3

C2

Box Jump

3 x 3

D1

Back Squat

4 x 5

D2

Half-Kneeling 1-A DB Press

3 x 6

E1

DB RDL

3 x 6

E2

Lat Pulldown

3 x 6

E3

DB Suitcase Carry

3 x 10

Monday
Week 1 Day 2

A

Jump Rope

3 x 0:30

B

60-Yard Shuttle Run

C1

Med Ball Slam

3 x 5

C2

Depth Plyo Push-Up

3 x 5

D1

Bench Press

4 x 5

D2

Band Face Pull

3 x 12

E1

DB Lateral Lunge

3 x 6

E2

1-Arm DB Row

3 x 6

E3

Weighted Plank Hold

3 x 0:30

Wednesday
Week 1 Day 4

A

Jump Rope

3 x 0:30

B

Lateral Bound

4 x 4 @ 10

C1

Hang Power Clean

3 x 3

C2

Seated Box Jump

3 x 3

D1

Bulgarian Split Squat

4 x 5

D2

Banded Y-Raise

4 x 8

E1

Single Leg RDL

3 x 6

E2

Chin-ups

3 x MAX

F1

Stability Ball 1-Arm DB Press

3 x 6

F2

Hex Bar Farmer's Carry

3 x 40

Thursday
Week 1 Day 5

A

Jump Rope

3 x 0:30

B

Sprint

3 x 90

C1

Counter Movement Medball Shotput

3 x 3

C2

DB Overhead Carry

3 x 0:20

D1

Shoulder Press

3 x 5

D2

Goblet Squat

3 x 5

E1

Half-Kneeling 1-Arm Band Row

3 x 6

E2

Partner Nordic Hamstring Curl

3 x 5

F1

Weighted Push-Up

3 x MAX

F2

High Cable Face Pull

3 x 6

Coach
coach-avatar Ryan Gonzales

8-Week Baseball/Softball Athletic Performance