Kyle Klotz
6 Week Off-Season Speed and Power Program for Baseball
- Focus on Acceleration, Vertical and Horizontal Power
- Focus on Accumulation of Volume and Building in to Strength work by Week 6
- Build Robust Rotation Abilities
Features4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Linear Acceleration (Weeks 1-3)
Jog: 2x20 yards Backward Run 50% 2x20 yards A-March 2x10 yards Straight Leg March 2x10 yards A-Skip 2x 10 yards Cycling over the Ankle 2x10 yards Cycling over the Shin (Same as Ankle just Higher) 2 x 10 yards Cycling over the Knee 2 x10 yards 1/2 Kneeling Forward Start 2 x 10 each side
B1
10 Yard Sprint
2 x 1
B2
Wall Drive
2 x 3
C1
DB Jump
3 x 2
C2
Split Stance Ankle Pogo
3 x 10
D
DB Bench Press
5 x 5
E1
1-Arm DB Row
4 x 6
E2
Push-Up
4 x 8
F
Suitcase Carry
3 x 30
Prep
A
Tempo Run Prep
Jog 2x20 yd. Forward Skip w/ Arm Swing 2x20 yd. Skip With Opposite Arm Swing 2 x 20 yd. Hamstring Sweeps 2x8 each side Lunge w/ Opposite Reach 2x8 each side Backward Run 2x20 yards (Reaching Behind you for distance) Skip For Height 2 x 10 yards 30 yard Build Up to 70% (First 10 50%, 2nd 10 60%, Last 10 70%)
B
Tempo Run
3 x 1 @ 60
C1
Medicine Ball Slam
2 x 8
C2
Med Ball Hip Toss
2 x 8
C3
Med Ball Chest Pass
2 x 8
D
DB Rear Foot Elevated Split Squat
5 x 5
E1
DB Staggered Stance RDL
3 x 6
E2
Cable Decel Lunge
3 x 8 @ 6, 7, 8
F
Split Squat ISO
2 x 20
Conditioning
A
Linear Acceleration (Weeks 1-3)
Jog: 2x20 yards Backward Run 50% 2x20 yards A-March 2x10 yards Straight Leg March 2x10 yards A-Skip 2x 10 yards Cycling over the Ankle 2x10 yards Cycling over the Shin (Same as Ankle just Higher) 2 x 10 yards Cycling over the Knee 2 x10 yards 1/2 Kneeling Forward Start 2 x 10 each side
B
1/2 Kneeling Cable Chop
3 x 5
C1
Band Resisted Broad Jump
3 x 3
C2
Broad Jump
3 x 2
D
Chin-Up
5 x 5
E1
DB Incline Bench
3 x 8
E2
Side Plank + Row
3 x 12
Jump Warm-Up
A
World's Greatest x 5 each side Down Dog to Pigeon x 5 each side 1/2 Kneeling Adductor Rock Back x 8 each side Quadruped Hip CAR x 3 each side Quadruped Hip Airplane x 5 each side Deep Squat + Rotation x 5 each (Hand Assisted If Needed) Small Ankle Pogos x 10 Big Ankle Pogos x 10 1 Smooth Go x 3
B
Trap Bar Clean Pull
4 x 3
C
Trap Bar Deadlift
7 x 3 @ 60, 65, 70, 70, 70, 70, 70 %
D
Split Stance 1 Arm Pulldown
3 x 8
E1
Single Leg Step Down
3 x 6
E2
Hip Thrust - Bodyweight
3 x 12
F
Waiter's Walk
3 x 1 @ 30
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