Moffit Training Systems
BaseballBuilt Summer of 2023
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Incline Bench Press
4 x 12
A2
Neutral Grip Chin Up
4 x 12
A3
Counter Movement Medball Shotput
4 x 5
B1
Deficit Push Up
3 x 12
B2
Seated Cable Row
3 x 12
C1
Side Lying External Rotation
3 x 15
C2
All 4s Shoulder Abduction
3 x 15
C3
DB Lateral Raise
3 x 15
C4
Plank
3 x 30
A1
Back Squat
4 x 12
A2
Vertical Jump to Athletic Position
4 x 5
A3
Spiderman Stretch
4 x 5
B1
RDL
3 x 12
B2
DB Lateral Step-Up
3 x 12
C1
Forward Walking Lunges
3 x 15
C2
Prone Machine Hamstring Curl
3 x 8
C3
Teapot
3 x 15
C4
Seated Calf Raise
3 x 30
A1
Warm Up
1 x 15
A2
Sprint
10 x 10
B
Rest
1 x 2:00
C
Sprint
10 x 10
D
Rest
1 x 2:00
E
Sprint
10 x 10
F
Rest
1 x 2:00
G
Sprint
10 x 10
H1
Sprint
5 x 20
H2
Rest
1 x 2:00
I
Static Stretch
1 x 10:00
A1
Push-Up
4 x 12
A2
Wide Grip Pull Ups
4 x 12
A3
Med Ball Overhead Throw
4 x 5
B1
Dumbbell Low Incline Bench Press
3 x 12
B2
DB Row
3 x 12
C1
Incline Curl DB
3 x 15
C2
French Press
3 x 15
C3
Plate Pinch Grip Hold
3 x 30
C4
DB Reverse Fly
3 x 15
A1
Front Squat
6 x 6
A2
Box Jump
3 x 5
A3
Lumbar Lock T Spine Rotation
3 x 5
B1
Front Foot Elevated Split Squat
3 x 12
B2
Single Leg Hamstring Curl
3 x 12
C1
DB Lateral Lunge
3 x 15
C2
Staggered Stance DB Goodmorning
3 x 8
C3
Horizontal Cable Chop
C4
Russian Twist
3 x 15
A1
Barbell Bicep Curl
3 x 6
A2
Alternating DB Hammer Curl
3 x 12
A3
Reverse Curl Dumbbell
3 x MAX
A4
Rest
2 x 3:00
B1
Close Grip Bench Press
3 x 6
B2
French Press
3 x 12
B3
Push-Up
3 x MAX
B4
Rest
2 x 3:00
A
REST DAY
1 x 1
TJ Moffit
Head Coach and Owner of Moffit Training Systems CSU Bakersfield Assistant Strength and Conditioning Coach (Baseball/Wrestling) Professor of Kinesiology at CSUB Credentials: MS Kinesiology, CSCS, Pn1
Graham Kuck
Over 3 years Training with TJ Moffit
Verified Athlete"Through my athletic career and post retirement, I've been able to sustain my athleticism and gain strength through this program. Using TJ Moffit's program, through Train Heroic's Platform, has allowed me to skip the guessing game when it comes to my lifts and find structure. Thank you!"
Over 2 Years training with TJ Moffit
Verified Athlete"I am capable of maintaining my athleticism using these methods both during my athletic career and after. Instead of eyeballing it, I've been able to establish organization for my exercises using TJ Moffit's Programs. Thank you!"
