GoodwinStrength
Baseball
Coach
Sam Goodwin
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Lower 1 - Acceleration
A
Sled Bounds
4 x 1
B
Chains Resisted Sprints
3 x 1 @ 20
C
+1-20 Yard Sprint
4 x 1
D
Rear Foot Elevated Split Squat
3 x 8 @ 9
E
Barbell RDL
2 x 12
F
Leg Extension
3 x 12-15
Monday
Upper 1
A
Overload Jammer Row
3 x 8
B
Smith Machine Drop Catch Bench Press
3 x 6
C
Chest-Supported DB Row
3 x 10
D
Dips
E
Chin Up Drop Set
10, 9, 8, 7, 6, 5, 4, 4, 4, 4
Tuesday
Movement Day
Wednesday
Lower 2 - Max Velocity
A
Continuous Hurdle Jumps
4 x 4-6
B
Single Leg Hurdle Hops
3 x 4-6
C
Chain Resisted Straight Leg Bounds
3 x 30
D
Bound to Fly 10
3 x 10
E
Trap Bar Deadlift
3 x 8 @ 8
F
Lying Leg Curl
3 x 10
G
Single Leg Hack Squat
3 x 6
Thursday
Upper 2
A1
Grip Switch Plyo Chin Up
2 x 8
A2
Jammer Overhead Press
2 x 8
B
Neutral Grip Lat Pulldown
3 x 8
C
DB Incline Bench Press
3 x 8
D
Single Arm DB Row
3 x 12
E
JM Press
20, 20
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