J Hertz Training
Baseball , SoftballIf you're a college or high school baseball athlete participating in summer ball over break, but still wants to show up to school in the fall bigger, faster, stronger, and physically a step above your peers, THIS PROGRAM IS FOR YOU!
During summer break, most baseball athletes typically do 1 of 2 things. Either they spend the entire time playing summer ball six time a week without doing any sort of physical preparation, or they do nothing all break but vacation or sit on the couch. Neither way is going to make you a better athlete and get you closer to your true potential.
If you're serious about elevating your game and treating your career like a professional, you need to be training all year long, especially during the summer.
This 14-week training program is designed for baseball athletes in high school and college that are playing summer ball so you can train hard and physically develop, and still play at your best, if not better. The program includes:
- 2 Days per Week of Weight Training for Strength, Speed, & Power
- 2 Days per Week of On-Field Speed, Change of Direction, and Conditioning Work
- 1 Day per Week of Recovery Training
Written by Coach Jack Hertz, a D1 Baseball Strength & Conditioning professional that has helped develop hundreds of athletes to reach their potential, win championships, and make it to the next level
1 sessions per week
Must use App app to view and log training
Program Training
A1
Forward Skip w/ Arm Circles
1 x 20
A2
Backward Skip w/ Arm Circles
1 x 20
A3
Tall Side Slide w/ Flip
1 x 20 @ 20
A4
Knee Hug + Quad Pull
1 x 20
A5
Leg Cradle + Calf Scoop
1 x 20
A6
Kick Throughs
1 x 20
A7
Lunge w/ T-Spine Rotation
1 x 20
A8
Backward Lunge w/ Reach
1 x 20
A9
Alternating Lateral Lunge
1 x 20
B1
Glute Bridge + Single Leg Glute Bridge
1 x 10 @ 5
B2
Rocker Series (L/M/R)
1 x 3
B3
Supine Leg Swings
1 x 5 @ 5
B4
All-4s Groin Rocker
1 x 10
C1
A-Skip
1 x 20
C2
Straight Leg Skip
1 x 20
C3
Backwards Ankle Pogos
1 x 10
C4
Power Skip for Height
1 x 20
C5
Straight Leg Bound
1 x 20
C6
3 Hard Steps & Cruise
1 x 20
C7
5 Hard Steps & Cruise
1 x 20
D1
Repeat Broad Jump
5 x 5
D2
Half-Kneeling 1 Hard Step
3 x 3
D3
10 Yard Sprint
3 x 1
E1
Ankle Pogos for Height
3 x 10
E2
Power Skip for Height
3 x 5
E3
A-Switches
5 x 5
E4
Build up
5 x 30 @ 75, 85, 95, 95, 95 %
F
10 Yard Sprint
5 x 10
G
Steady-State Cardio
1 x 20:00
A1
Straight Leg Raise
1 x 10
A2
Straight Leg Side Lower
1 x 10
A3
Supine Leg Swings
1 x 5
A4
Prone Scorpions
1 x 5
A5
Child's Pose to Cobra
1 x 5
A6
Side-Reaching Child's Pose
1 x 5
A7
Prone Alternating Swimmers
1 x 5
A8
Crab-Pose Reach
1 x 5
A9
Open Book
1 x 5
A10
Reverse Lunge w/ Reach
1 x 5
A11
Kickstand RDL & Reach
1 x 10
A12
3-Way Single Leg RDL (M/R/L)
1 x 3
A13
Ankle Pogos
1 x 20
B1
Mini Band 4-Way Step
2 x 5
B2
Seated 90/90 Rotation to Hip Lift Off
2 x 5
B3
DB Suitcase Carry or March in Place
2 x 30
B4
Pogos to Split Jump
2 x 3
C1
Reverse Lunge
3, 2, 2, 2, 2 @ 65, 80, 80, 80, 80 %
C2
Step Up Jump
3 x 3
C3
Iso Pick Up Push Up to T-Spine
3 x 3
D1
Bench Press
3, 2, 2, 2, 2 @ 65, 80, 80, 80, 80 %
D2
Medball Chest Pass to Floor
3 x 5 @ 10 lb
D3
Tall-Kneeling Shoulder CARs
3 x 5
E1
Chin Ups
3 x 5
E2
Single Leg RDL
3 x 4
E3
Child's Pose to Cobra
3 x 5
F1
DB Iso Sandwich Bicep Curl
3 x 10
F2
Rocker Series (L/R/M)
3 x 3
F3
Bench/Box Hip Flexor Stretch
A1
Forward Skip w/ Arm Circles
1 x 20
A2
Backward Skip w/ Arm Circles
1 x 20
A3
Tall Side Slide w/ Flip
1 x 20 @ 20
A4
Knee Hug + Quad Pull
1 x 20
A5
Leg Cradle + Calf Scoop
1 x 20
A6
Kick Throughs
1 x 20
A7
Lunge w/ T-Spine Rotation
1 x 20
A8
Backward Lunge w/ Reach
1 x 20
A9
Alternating Lateral Lunge
1 x 20
B1
Glute Bridge + Single Leg Glute Bridge
1 x 10 @ 5
B2
Rocker Series (L/M/R)
1 x 3
B3
Supine Leg Swings
1 x 5 @ 5
B4
All-4s Groin Rocker
1 x 10
C1
A-Skip
1 x 20
C2
Lateral A-Skip
1 x 20
C3
Lateral Shuffle
1 x 20 @ 20
C4
Forward/Backward Shuffle
1 x 20 @ 20
C5
Carioca
1 x 20 @ 20
C6
Lateral 3 Hard Steps & Cruise
1 x 20
C7
Lateral 5 Hard Steps & Cruise
1 x 20
D1
Rotational Broad Jump
3 x 3
D2
Jog to Break Plant
3 x 3
D3
Sprint 5yd, Lateral Shuffle 5yd, Sprint Back
3 x 1
E1
L Bound
3 x 3
E2
Jog to Lateral Break Plant
3 x 3
E3
5-10-5 Shuttle
3 x 1
F1
V Jumps
3 x 3
F2
Carioca to Lateral Break Plant
3 x 3
F3
Backward Shuffle 5yd, Sprint Forward 5yd, X-Over Run 5yd
3 x 1
G
8-Cone COD Conditioning
3 x 3
A1
Straight Leg Raise
1 x 10
A2
Straight Leg Side Lower
1 x 10
A3
Supine Leg Swings
1 x 5
A4
Prone Scorpions
1 x 5
A5
Child's Pose to Cobra
1 x 5
A6
Side-Reaching Child's Pose
1 x 5
A7
Prone Alternating Swimmers
1 x 5
A8
Crab-Pose Reach
1 x 5
A9
Open Book
1 x 5
A10
Reverse Lunge w/ Reach
1 x 5
A11
Kickstand RDL & Reach
1 x 10
A12
3-Way Single Leg RDL (M/R/L)
1 x 3
A13
Ankle Pogos
1 x 20
B1
Groin Rocker + T-Spine Rotation
2 x 8
B2
Deadbug w/ Band Pull-Over Iso
2 x 5
B3
Front Plank w/ Kettlebell Slide
2 x 12
B4
Plate Reverse Lunge to Rotational Step Up
2 x 4 @ 10 lb
C1
Lateral Wall Overcoming Iso
3 x 6
C2
DB Lateral Lunge to Knee Drive
3 x 3
C3
Repeat MB Lateral Bound
3 x 3 @ 8 lb
D1
PVC Rotational Overcoming Iso
3 x 6
D2
Split-Stance Push-Pull
3 x 3
D3
Medball Side Toss
3 x 3 @ 4 lb
E1
Hamstring Bridge Switches
3 x 5 @ 10 lb
E2
Push Up to Opposite Toe Touch
E3
2DB Incline Row
3 x 6
F1
TRX Deep Squat
3 x 30
F2
1DB SL Bent-Knee Iron Cross
3 x 8
F3
Single Leg Hip Airplane
3 x 5
A1
Foam Roll
1 x 3:00
A2
Banded Hip Flexor Stretch
3 x 10
A3
Foot-Elevated Hamstring Reach
3 x 10 @ 10 lb
A4
Banded Pigeon Stretch
3 x 10
B1
Tempo Goblet Deep Squat
3 x 3
B2
Standing Hip CARs
3 x 5
B3
Plate Cossack Squat
3 x 5 @ 10 lb
C1
TRX Row to Seated Overhead Reach
3 x 6
C2
Medball Pec Stretch
3 x 30 @ 5 lb
C3
Low Shoulder External Rotation
3 x 12
D1
Standing Slider Hamstring Reach
3 x 5
D2
Slider Groin Reach
3 x 5
D3
Star Plank
3 x 30
E1
Deep-Squat Bicep Curl
3 x 12
E2
Tricep Exercise of Choice
3 x 8
E3
Grip Exercise of Choice
3 x 15
