Iron Diamond Blueprint
Alex Simone
Baseball , Strength & ConditioningAs a former baseball player, I struggled to find the right in-season workouts. Too often, I overdid it in the weight room, leaving me sore and fatigued. The result? My on-field performance tanked—hard.
The truth is, in-season training is a minefield for most players. That’s why I created the Iron Diamond Blueprint—an in-season program that covers every base. It’s designed to boost strength, speed, power, and mobility while keeping you dominant on the diamond.
Stop guessing with your lifts. That’s a one-way ticket to nowhere. Take control of your training and start hitting workouts that deliver results—workouts that make you the best player you can be, right where it counts.
For the next 12 weeks, I’ve got you covered with everything you need to crush every gym session. The perfect workout’s waiting inside. Get after it.
A1
Jumping Jacks & Seal Jacks
1 x 50
A2
Forward & Reverse Inchworm
1 x 8
A3
6-Way Hip Activation Series
1 x 120
A4
Squat to Stand with Diagonal Reach
1 x 5
A5
High Pogo Hop
2 x 10
B1
Trap Bar Deadlift
2 x 4
B2
Serratus Wall Slide with Foam Roller
2 x 12
C1
Weighted Push-Ups
3 x 6
C2
Weighted Barbell Inverted Row - Underhand Grip
3 x 8
D1
Prone Y-T-A-ER Scap Series on Incline Bench
3 x 30
D2
Stability Ball Leg Curls
3 x 10
D3
Stability Ball Squeeze Bent-Knee Deadbug
3 x 20
A
SMR/Foam Rolling Series
B1
Body Weight Floating Heel Isometric Split-Squat
3 x 0:40
B2
Body Weight Isometric Push-Up
3 x 0:20
B3
Body Weight Plank
3 x 0:30
C1
Body Weight Isometric Alt. Bent-Knee Hamstring March
3 x 0:20
C2
Body Weight Isometric Lat Hang
3 x 0:20
C3
Body Weight Side-Plank
3 x 0:20
D1
Prone Y-T-W Switch
3 x 0:30
D2
Banded Hammer Curls
3 x 15
D3
Banded Tricep Pushdowns
3 x 15
A1
Jumping Jacks & Seal Jacks
1 x 50
A2
Forward & Reverse Bear Crawl
1 x 10
A3
6-Way Hip Activation Series
1 x 120
A4
Alt. Quad-Pull to Lateral Lunge with Overhead Reach
1 x 10
A5
Bench Plyometric Push-Up
2 x 5
B1
Countermovement Box Jump
5 x 2
B2
Prone Shoulder Sweeps
5 x 6
C1
Single-Arm Landmine Push Press with Opposite Arm Reach
3 x 8
C2
Split-Stance Single-Arm Dynamic Cable or Band Row with Opposite Arm Reach
3 x 16
D1
Half-Kneeling Cable or Band Face Pull
3 x 12
D2
Dumbbell Goblet Lateral Step-Up to High Knee Drive - Impluse
3 x 8
D3
High Plank Dumbbell Pull Through
3 x 16
A
SMR/Foam Rolling Series
B
Eliptical
1 x 12:00
C1
Alt. Bear Crawl Rotations
3 x 10
C2
Hand-Supported 90/90 Hip Switch with Reach
3 x 20
C3
Push-Up Position to Alt. Toe Taps
3 x 20
C4
Table Top with Iso-Hold
3 x 5
C5
3-Way Dynamic Groin Drift
3 x 10
D1
Prone Row-Rotate-Press on Incline Bench
3 x 10
D2
Serratus Wall Slide with Foam Roller
3 x 12
A
Jumping Rope
1 x 100
B1
RKC (Max-Tension) Plank
2 x 1
B2
Forward & Backward Line Hops
2 x 1
B3
Bench Plyometric Push-Ups
2 x 5
B4
In-Place High Knees
2 x 1
C1
Overcoming Isometric Split-Squat Pin Pull
2 x 0:10
C2
Band-Accelerated Split-Squat Jumps
2 x 6
D1
Landmine Rotations
2 x 8
D2
Medicine Ball Forward Facing Rotational Scoop Toss
2 x 6
E1
Prone Band Over-Back
3 x 12
E2
Hand-Supported Hip Airplanes
3 x 12
E3
Alt. Band-Behind Bent-Knee Deadbug
3 x 20
E4
Alt. Hand-Supported Cossack Squat
3 x 12
A1
Position Player Game Day Warm-Up
A2
Pitcher Game Day Warm-Up
A3
Speed Training Warm-Up
B
Lateral Prone Sprint Starts
4 x 10
C
Half-Kneeling Lateral Sprint Starts
2 x 20
D
5-Yard Side-Shuffle to 30 yard Sprint
1 x 30
A
SMR/Foam Rolling Series
B
Lower Body Stretching Series
1 x 60
C
Upper Body Stretching Series
1 x 60
Alex Simone
From high school prospects to pros, Alex tailors his methods to fit the athlete. He’s not here to mess around with fluff workouts or outdated routines. Every rep, every drill, every session is built to make you better—period. With a track record tied to some of baseball’s brightest stars and a mind wired for performance, Alex is someone you want in your corner when it’s time to step up & crush it!
Start Today and Get 12 Weeks Of RESULTS At Your Fingertips!
Get Iron Diamond Blueprint