Moffit Training Systems

Baseball
Coach
TJ Moffit

This program is designed for Baseball athletes, primarily position players, preparing for their competitive season. The program is an intensive 5 day/week program that includes speed and strength training within the same session. It is recommended for athletes with 2 or more years of training experience. The program includes advanced methods of executing explosive strength training exercises.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 days per week
The program is an intensive 5 day/week program that includes speed and strength training within the same session.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
5 Day/Week Intensive training with video and written instructions.
Equipment
Recommended
Medicine Balls // Barbell // Dumbbell // Safety Squat Bar (can use barbell as alternative) // Hex Bar (can use barbell as alternative)
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A1

Warm Up

A2

Sprint

1 x 15 @ 10

B1

Back Squat Myotatic 1 1/3

5 x 4

B2

Depth Broad Jump

5 x 4

C1

KB Swing Single Arm

3 x 10

C2

4-Way Dead Bug

3 x 10

C3

High to Low Palov Press

3 x 10

Monday
Week 1 Day 2

A1

Crow Hop Shot Put

4 x 5

A2

Med Ball Knee to Knee Rollover Stomp

4 x 5

B1

Push Press

5 x 4

B2

Pull-Up

5 x 4

C1

1-Arm DB Row

4 x 8

C2

Inverted Row Wide Grip

4 x 8

C3

Seated External Rotation

4 x 8

Tuesday
Week 1 Day 3

A

Warm Up

B

Sprint

1 x 40 @ 5

C1

Safety Bar Back Squat

5 x 4

C2

Lateral Bound to SL Vert Jump

5 x 4

D1

Landmine Bar Twist

3 x 30

D2

Back Extension

3 x 30

Wednesday
Week 1 Day 4

A1

Hot Feet Shot Put

4 x 5

A2

MB Crow Hop Throw In

4 x 5

B1

Bench Press Myotatic 1 1/3

5 x 4

B2

Weighted Chin Ups

5 x 4

C1

Band Face Pull

4 x 8

C2

Hammer Curl Fat Grip

4 x 8

C3

Incline Bench EZ Bar Skull Crusher

4 x 8

Thursday
Week 1 Day 5

A

Warm Up

B

5 Cone Zigzag Drill

1 x 8

C1

Hex Bar Deadlift

5 x 2

C2

Single Leg Depth Jump

5 x 4

D1

Single Leg Calf Raise

3 x 30

D2

Active Foot Bulgarian Split Squat

3 x 30

D3

Banded Tib Raise

3 x 30

Friday
REST DAY

A

REST DAY

1 x 1

Saturday
REST DAY

A

REST DAY

1 x 1

Coach
coach-avatar TJ Moffit

Director of Strength and Conditioning at the Bakersfield Baseball Academy, CSU Bakersfield Assistant Strength and Conditioning Coach (Baseball/Wrestling) , MS Kinesiology, CSCS, Pn1

Baseball 3 Week Pre Season Program