Harrisburg Weightlifting & Rose Performance

Baseball , Softball, Strength & Conditioning
Coach
Dan Rose

Designed to increase strength gains.

4 week, 4 days per week strength focus for athletes that play Baseball and Softball.  Great for the middle of an off-season, and lead in to the pre-season.  Includes strength training exercises with along with speed and conditioning work.  Warm-ups, cool-downs, and core work included along with video descriptions of each exercise.

Can be completed in any high school, collegiate, or professional weight room or crossfit type gym.

Olympic lift pulling variations included, but proficiency in the Olympic lifts not required.

Programs designed by Dan Rose, Owner and Head Coach of Rose Performance Training and the Harrisburg Weightlifting Club.  Coach Rose designs programs for and works with athletes of all ages and backgrounds from elementary school to Professional athletes. 

Coach Rose is a Masters World Weightlifting Champion, and has coached multiple 12 National Champion weightlifters, and multiple Team USA members.

For more information, or questions, visit our website, www.roseperformance.com or email dan@roseperformance.com

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Experience
Programs from a Coach with over 30 years in the strength & conditioning, fitness, and health industry.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 4-week program
Sunday
Baseball/Softball Athlete Strength, Week 1 Day 1

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Snatch High Pull

3 x 3 @ 40, 60, 75 %

C

Push Press

3 x 5 @ 75 %

D

Back Squat

3 x 5 @ 75 %

E

Landmine Bar Twist

3 x 10

F

L-Drill HWC

5 x 1

G

Side Plank Crunch

3 x 15

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Monday
Baseball/Softball Athlete Strength, Week 1 Day 2

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Hang Clean High Pull from Power Position

3 x 3 @ 40, 60, 75 %

C

Clean Pull HWC

3 x 5 @ 75 %

D

Pendlay Row

3 x 5 @ 75 %

E

Pause Back Squat HWC

3 x 2 @ 75 %

F

Vertical Jump HWC

5 x 3

G

Reverse Crunch

10 x 20 @ 10

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Wednesday
Baseball/Softball Athlete Strength, Week 1 Day 3

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Snatch High Pull

3 x 3 @ 40, 60, 75 %

C

Back Squat

3 x 5 @ 75 %

D

Flat Dumbbell Bench Press

3 x 5 @ 75 %

E

Single Arm Land Mine Rotational Row

3 x 10

Conditioning

F

Intervals - Bench Jump Overs, Squat Thrusts, Med Ball Thrusters

15/45 Work/Rest Interval: Bench Jump Overs - 5 rounds, rest 1min Squat Thrusts - 5 rounds, rest 1min Med Ball Thrusters - 5 rounds

G

Caterpillar Plank with Pushup

3 x 10

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Thursday
Baseball/Softball Athlete Strength, Week 1 Day 4

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Hang Clean High Pull from Power Position

3 x 3 @ 40, 60, 75 %

C

Clean Pull HWC

3 x 5 @ 75 %

D

Pause Back Squat HWC

3 x 2 @ 75 %

E

Power Jerk

3 x 5 @ 40, 60, 75 %

F

5-10-5 20yd Shuttle HWC

10 x 1

G

Single Arm Farmer Walk

3 x 3

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

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Baseball and Softball Players

get stronger, faster, and more explosive

Get Baseball/Softball 4 Week Strength
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Baseball/Softball 4 Week Strength