12 Week Baseball Strength & Performance Program

Granite Fitness and Performance

Coaches

Ian Duffy, Kara Hewitt and Jake Shollar

This is our 12-week baseball-specific program, built to meet the comprehensive strength & conditioning demands of any position in the sport.

$50

Get 12 Week Baseball Strength & Performance Program

Get Stronger Through Simplicity.

Quit wasting time with hours in the gym, performing too many exercises without any direction. Our sports-specific programs will show you how to take care of your body outside the gym to help you recover, move and perform better.

Beyond the Field

Being a well-rounded athlete is more than just performing well on the field. With our strength and conditioning program, you will feel a major difference in your overall health and well-being.

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbell // Sled // Cable Machine // Resistance Bands // Agility Ladder // Rings

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Prep

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling MB Chest Pass x 5 - Lateral Bound x 10 - Plank Shoulder Tap x 12

Ladder Drill

1 x 1

Conditioning

Sprints: 10 yds

Timed 10 yard sprints. If you want to be fast, you need to run fast. Record your time to keep for the future and measure your progress.

Goblet Split Squat

3 x 8

DB Bench Press

3 x 8

TK Cable Anti Rotation Press Outs

3 x 8

Sled Push

3 x 40

HK SA Cable Pulldown

3 x 8

Side Plank on Elbows

3 x 0:20

Mini Band Monster Walk

1 Leg Hip Lift

3 x 8

Ring Fall Out

3 x 8

Conditioning

Bike: 1 Mile

Assault Bike - 1 mile for time. *Record time when complete!

Recovery

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Tuesday

Week 1 Day 3

Prep

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Lateral Toss x 5ea - Squat Jumps x 5 - Plank Shoulder Tap x 12

Ladder Drill

1 x 1

Conditioning

Sprints: 10 yds

Timed 10 yard sprints. If you want to be fast, you need to run fast. Record your time to keep for the future and measure your progress.

KB Deadlift

3 x 8

Hk 1 Arm Press

3 x 8

TK Chop

3 x 8

Reaching SLDL

3 x 8

Ring Rows

3 x 8

Alternating V Ups

3 x 8

Dumbbell Calf Raise

3 x 8

Hands Elevated Push Up

3 x 8

Lying Band Hip Flexion

3 x 8

Conditioning

Bike Circuit: 10/20

Assault Bike: Repeat 8 Rounds 10 seconds hard 20 seconds easy

Recovery

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Thursday

Week 1 Day 5

Prep

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 12 - Plank Shoulder Tap x 12

Ladder Drill

1 x 1

Conditioning

Sprints: 10 yds

Timed 10 yard sprints. If you want to be fast, you need to run fast. Record your time to keep for the future and measure your progress.

DB Goblet Squat

3 x 8

HK 1 Arm Row

3 x 8

Front Plank on Elbows

3 x 0:20

Skater Squat

3 x 8

Slideboard Leg Curl

3 x 8

DB Farmer's Walk

3 x 40

W Pulldown

3 x 8

1 Arm Incline Bench Press

3 x 8

Standing Transverse Chop

3 x 8

Conditioning

Treadmill Sprints #1

8 Rounds: 20 sec sprint 10 sec rest

Recovery

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Coaches

More from Granite Fitness and Performance

Ian Duffy

Head Coach

Kara Hewitt

Coach

Jake Shollar

Coach

Reach Your Goals

Here at Granite Fitness & Performance, we're all about helping you reach your goals. Take your game to the next level and experience the power of optimal performance.

Get 12 Week Baseball Strength & Performance Program

FAQs

Do I need a gym for this program?

You don't necessarily need to go to a gym, but we do have some equipment requirements, listed above. Some of the movements can be done with resistance bands or other pieces of equipment, which can help you continue training and make the progress you're looking for.

Can I do this if I'm only a high school athlete?

Of course! This program is tailored to help the performance of an athlete in either high school or the collegiate level. Our approach to strength and conditioning is simple - we focus on functional movement and how the body is designed to move, making you a better athlete on and off the field.

The Proof