High School/College 12 Week Baseball Program

Brainstorm Performance

Baseball , Strength & Conditioning
Coaches
Mike Hart, MBA, CSCS, USAW and Clayton Coll

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.

$75
Get High School/College 12 Week Baseball Program
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Scapular Stability
As a baseball player, we realize the demands on the shoulder complex and overall scapular stability. With 17 muscular attachments, the scapula needs to upwardly rotate, abduct + adduct, and anteriorly + posteriorly tilt correctly to minimize the risk for injury. We have programmed for these demands in order to keep your shoulders healthy.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Squat rack // Trap Bar // DB's or KB's // Pull-up bar // TRX or Suspension straps // Resistance bands and/or cable machine // Foam roller
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 3

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

Wednesday
Week 1 Day 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

Thursday
Week 1 Day 4

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

Thursday
Week 1 Day 4

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

Coaches
More from Brainstorm Performance
coach-avatar 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

coach-avatar 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

FAQs
What does this program focus on?
This is a program that focuses on strength, hypertrophy, power (linear and rotational), mobility, and scapular stability/strength. Each day has a full warm-up, explosive jumps + throws, and total body resistance training.
When should this program be completed?
This program can be completed pre-season, in-season, or out of season. The 3 cycles in the 12 week program build on one another and should minimize fatigue and soreness from day to day.
How many days per week is the program?
The high school program consists of 4 days per week and the middle school program 3 days per week. If you only have 3 days available to train in the high school program, then choose days 1,2,+3 each week when training.
How should a middle or high school student approach this program?
Always have coaching or parental guidance at all times. There are videos and cues attached to every movement to assist. You can message the coaches at brainstorm performance through the TrainHeroic App at any time as well. Your position and technique are the most important items so start there.
How will the program be delivered?
The program will be available through an App called TrainHeroic. We have used TrainHeroic for 8 years now and really like its delivery and communication capabilities. The App is available through Android and IOS.
Are there other programs available?
This program focuses on a number of traits concurrently. That being said, we can definitely program for specific weaknesses or if you want to build on a particular strength (strength, hypertrophy, etc.). Feel free to send us a message on our instagram page or email us.
What if I do not have equipment available to complete some exercises?
Contact us in the case that you need a modification. We will make sure that the substitute exercise provides a similar stimulus and adaptation as the original one.

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