Beginner/Middle School 12 Week Baseball
True Speed Performance
Baseball , Strength & ConditioningThis is a complete 12 week baseball program for the beginner or middle school athlete. The program focuses on technique, strength, power, explosiveness, and all planes of motion. You will see a full warm-up, throws, jumps, and resistance training every session. There are 3 training sessions per week and each training session runs around 45-60 minutes. This program can be done both in season or out of season.
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C1
Snap Down Into Vertical Jump
3 x 5
C2
Mb Scoop Throw - MC
@ 3
D
Heel Elevated Goblet Squats - MC
4 x 8
E
Eccentric Reverse Grip Inverted Rows - MC
3 x 6
F1
Elevated push-ups
3 x 12
F2
Single Leg Glute Hip Bridge Hold
3 x 20
G1
Cossack Squat w/Plate Reach - MC
3 x 6
G2
Plank
3 x 0:40
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C1
Broad Jumps - MC
3 x 3
C2
Shotput Medball Throws - MC
3 x 3
D
DB Bench Press - MC
4 x 8
E
Bodyweight Split Squats
4 x 6
F1
3 Point DB Single Arm Row - MC
3 x 10
F2
TRX Hamstring Curls - MC
3 x 8
G1
Band Pull Aparts - MC
3 x 20
G2
Deadbugs
3 x 8
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C1
Snap Down into Skater Jump
3 x 3
C2
Medball Slams - MC
3 x 8
D
Tempo KB RDL
4 x 8
E
Single Arm Half Kneeling Shoulder Press - MC
4 x 12
F1
Goblet Lateral Lunges
3 x 8
F2
Chest Supported Y's - MC
3 x 8
G1
OH Lunges in Place
3 x 8
G2
Side Plank
3 x 0:20
Mike Hart, MBA, CSCS, USAW
*Head S&C Coach @Franklin Community High School *Former Division 1 athlete *Certified Strength and Conditioning Coach (CSCS) *USAW Level 2, EXOS-PES, Precision Nutrition L1
Clayton Coll
*Undergrad in Biology + Pre-Med from Ball State University *4 year Division 1 Football player w/one year remaining *Multiple time team captain, all conference, and all academic *Aspirations to become an orthopedic surgeon following football
