9 Innings
Wenning Strength
Baseball , Strength & Conditioning, Field Sports, SoftballBaseball specific program built for athletes looking to get ahead of their competition. Baseball is an extremely demanding sport that places extreme forces upon the athletes body requiring multi-planer strength and stability in order to avoid injury and perform at a high level.
Backed by almost 15 years of professional baseball S&C experience, this program will help you develop proficiency in foundational functional movement patterns including the squat, hinge, lunge, push, pull and transverse plane movements.
What this program provides: -Improve athletes general physical preparedness and ability to recover between training sessions and games -3 days per week total body foundational training -Improved general strength in the frontal, sagittal and transverse planes.
A1
Split Squat
3 x 15
A2
Band Pullapart
3 x 15
A3
Front Plank on Elbows
3 x 30
B1
DB Reverse Lunge
4 x 10
B2
Single Arm Lat Pulldowns
3 x 8
C1
DB Alternating Bench Press
3 x 8
C2
Glute Bridge - Hamstring Walkout
3 x 8
C3
KB Farmers Walk
3 x 0:10
A1
Banded Clamshell
3 x 10
A2
Core - Side Planks
3 x 15
A3
Supine Band Hamstring Hip Flexor Iso
3 x 10
B1
Goblet Squat
4 x 10
B2
Row - TRX Rows
4 x 8
C1
Kickstand RDL
3 x 8
C2
Kneeling Landmine Press
3 x 8
C3
Upper Back - Band Face Pulls
3 x 12
A1
Single Leg Glute Bridges
3 x 15
A2
Spring Ankle Lvl 1
3 x 0:15
A3
Mini Band SH ER
3 x 15
B1
DB RDL
4 x 10
B2
Pallof Press
4 x 8
C1
Goblet Lateral Lunge
3 x 6
C2
Single Arm Cable Row
3 x 8
D
Copenhagen Plank Short Lever
3 x 0:12
Dwayne Peterson
Dwayne Peterson is a strength and conditioning coach for the San Diego Padres, specializing in baseball performance. He focuses on building power, durability, and efficient movement through individualized, sport-specific training that translates directly to on-field results.
When you join a team you’re getting more than programming, you’re joining an online community.
9 Innings
9 Innings
9 Innings
