Sasso Performance
Baseball , Softball, Football , Wrestling, RugbyThis program is specifically designed for baseball players heading into their offseason. It should only be used by athletes who have a moderate to high training age (eg. 2-3 years), as the program utilizes very heavy compound movements, accommodating resistance, etc.
This 12-week program will add guaranteed strength, power, speed, and explosiveness. The methods within this program are inspired by the Godfather of Powerlifting himself, Louie Simmons. By utilizing conjugate periodization, this program emphasizes certain qualities without allowing others to fall behind.
Make sure to schedule your throwing days around the upper body days. You should not be heading into a heavy throwing day the day after a max effort upper day. Similarly, if you are going to sprint, plan the sprint days around the lower body days. Either perform your sport before the lifts, or the day before.
You must have access to a full gym in order to use this program. Barbells, Dumbbells, Bands, Chains, and other pieces of equipment are necessary in order to run this program. You can make adjustments to this program, but it is created for those who have a large amount of equipment at thier disposal.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Extension
2 x 25
A2
Side Plank
2 x 0:30
A3
Backward Sled Drag
2 x 50
B1
Low Box Squat
4 x 6
B2
Seated Box Jump
4 x 5
C1
DB Romanian Deadlift (RDL)
3 x 12
C2
Chest-Supported DB Row
3 x 12
D1
Walking Lunges
3 x 12
D2
Plank
3 x 0:30
D3
DB Farmer's Walk
3 x 30
E
Sled Drag
4 x 50
A1
Push-Up
2 x MAX
A2
Facepull
2 x 25
A3
Overhead KB Carry
2 x 0:20
B1
Paused Bench Press
4 x 6
B2
Supine MB Chest Pass
4 x 10
C1
Chin-Up
3 x MAX
C2
Dip
3 x 12
D1
Lying DB Tricep Extension
3 x 12
D2
DB Bicep Curls
3 x 12
D3
Grip Work
3 x MAX
E
Sled Face Pulls
1 x 5:00 @ 45 lb
A
Thoracic Spine Mobility - Lax Ball
1 x 2:00
B
Shoulder Mobility - Lax Ball
1 x 2:00
C
Glute Mobility - Lax Ball
1 x 2:00
D
Pec Mobility - Lax Ball
1 x 2:00
E
Couch Stretch (Hip Flexors)
2 x 0:30
F
Pigeon Stretch
2 x 0:30
G
Elephant Walk with Band Distraction
2 x 10
H
Bench T-Spine Mobilizations
2 x 5
I
Deficit Pushup Hold
2 x 0:30
J
Dead Hang
2 x MAX
K
Banded Ankle Dorsiflexion Mobilization
2 x 10
A1
Jump Rope
2 x 100
A2
Bulgarian Split Squat
2 x 15
A3
Hanging Knee Raise
2 x MAX
B1
Speed Low Box Squat
5 x 5
B2
Box Jumps
5 x 5
C1
Bulgarian Split Squat
3 x 12
C2
Copenhagen Plank
3 x 0:30
D1
Back Extension
3 x 12
D2
Chest Supported Rear Delt Flys
3 x 12
E
Backward Sled Drag
4 x 50
A1
30 Degree Incline DB Bench Press
2 x 25
A2
Band Pull-Apart
2 x 25
A3
Banded Tricep Pushdown
2 x 25
B1
Speed Bench Press
5 x 5
B2
Push-up Drop Catch
5 x 5
C1
Bent Over DB Row
3 x 12
C2
30 Degree Incline DB Bench Press
3 x 12
D1
1-Arm KB overhead press
3 x 12
D2
21's
3 x 21
E
Above the Head Sled Pulls
1 x 5:00
A
Thoracic Spine Mobility - Lax Ball
1 x 2:00
B
Shoulder Mobility - Lax Ball
1 x 2:00
C
Glute Mobility - Lax Ball
1 x 2:00
D
Pec Mobility - Lax Ball
1 x 2:00
E
Couch Stretch (Hip Flexors)
2 x 0:30
F
Pigeon Stretch
2 x 0:30
G
Elephant Walk with Band Distraction
2 x 10
H
Bench T-Spine Mobilizations
2 x 5
I
Deficit Pushup Hold
2 x 0:30
J
Dead Hang
2 x MAX
K
Banded Ankle Dorsiflexion Mobilization
2 x 10
