This is a complete 12 week baseball program for the high school or college aged athlete. The program focuses on strength, hypertrophy, power, explosiveness, and all planes of motion. You will see a full warm-up, throws, jumps, and resistance training every session. There are 4 training sessions per week and each training session runs around 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
C
Pogos in place - MC
3 x 0:10
D1
Box Jump - MC
3 x 5
D2
Mb Scoop Throw - MC
3 x 3
A
Front Squat - MC
4 x 6
B
reverse grip inverted rows - MC
4 x 8
C1
Single Leg RDL w/KB - MC
3 x 10
C2
Push ups - MC
3 x MAX
D1
Goblet Side Squats - MC
3 x 8
D2
Alternating Shoulder Taps - MC
3 x 16
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C
Side to Side Pogo Jumps - MC
3 x 0:10
D1
Banded Explosive Push-ups - MC
3 x 5
D2
Medball Chest Slams in Hinged Position - MC
3 x 5
A
Close Grip Bench Press - MC
4 x 6
B
Front Rack Split Stance Squats - MC
4 x 6
C1
3 Point DB Single Arm Row - MC
3 x 12
C2
TRX Hamstring Curls - MC
3 x 8
D1
Band Pull Aparts - MC
3 x 15
D2
Banded deadbugs - MC
3 x 8
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C
Forward Pogo Jumps - MC
3 x 10
D1
Broad Jumps - MC
3 x 3
D2
Shotput Medball Throws - MC
3 x 3
A
RDL - MC
4 x 6
B
Single Arm Half Kneeling High to Low Row - MC
4 x 12
C1
Single Arm Lateral Lunge - MC
3 x 8
C2
Chest Supported Y's - MC
3 x 10
D1
Heel Elevated Goblet Squats - MC
3 x 10
D2
Copenhagen side plank - MC
3 x 0:20
A
Dynamic warm-up
1 x 10
B
Foam Roll Series
1 x 10
C
Zig zag pogos (slalom) - MC
3 x 10
D1
Banded Barbell Row - MC
3 x 5
D2
Medball Slams - MC
3 x 5
A
Trap Bar Deadlift - MC
4 x 6
B
Single Arm Half Kneeling Shoulder Press - MC
4 x 10
C1
DB Bench Press - MC
3 x 12
C2
Side Lying Clam Shell w/Band - MC
3 x 12
D1
Seated Lateral Raises - MC
3 x 15
D2
Pallof Press
3 x 10
*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
*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