McMillion Sports Performance

Baseball , Softball, Strength & Conditioning, Field Sports, Youth Sports, Volleyball, Multi-sport
Coach
Keyton McMillion

Features
4 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
Start My 7-Day Free Trial
benefit-image-0
ACHIEVE YOUR POTENTIAL
Improve your strength and mobility, cut your sprint times and increase swing speeds in as little as 3 weeks
benefit-image-1
Tired of sitting the bench?
Start training like the pros do and be the player that coach can't take out of the lineup. Start to hit the ball harder, gain velocity and steal more bases when you train with MSP.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, speed and rotational power workouts catered to any fitness level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Inchworm

1 x 5

A2

Backward Lunge with Twist

1 x 10

A3

Single Leg RDL

1 x 10

A4

Couch Stretch (Hip Flexors)

1 x 10

B

Low Pogo Jumps

2 x 10

C

A-Skip

2 x 10

D

Lateral A-SKip

2 x 10

E

Power Skip

2 x 15

F1

Cossack Squat

2 x 16

F2

Single Leg Glute Bridge From Bench

2 x 20

G1

Trap Bar Deadlift

5 x 3

G2

Triple Broad Jump

4 x 1

G3

Shoulder Circle Wall Slide

3 x 10

H1

Single Leg RDL

3 x 12

H2

Standing hamstring curl - banded

3 x 50

H3

Split Stance Calf Raise

2 x 20

Monday
Week 1 Day 3

A

Body Weight

B1

Inchworm

1 x 5

B2

Backward Lunge with Twist

1 x 10

B3

Single Leg RDL

1 x 10

B4

Couch Stretch (Hip Flexors)

1 x 10

B5

T-Spine Reach

1 x 20

C1

Rotational Med Ball Scoop Toss

3 x 12 @ 0 lb

C2

Copenhagen Plank

2 x 30 @ 2

D

Reverse Bear Crawl

3 x 20

E1

One-Arm DB Bench Press

10, 8, 6, 4

E2

Medicine Ball Chest Pass

4 x 5

E3

TRX Row

4 x 10

F1

Pull-Up

3 x 5

F2

DB CHOP

3 x 12

F3

DB Farmer's Walk

@ 40

Tuesday
Week 1 Day 3

A1

Inchworm

1 x 5

A2

Backward Lunge with Twist

1 x 10

A3

Single Leg RDL

1 x 10

A4

Couch Stretch (Hip Flexors)

1 x 10

A5

T-Spine Reach

1 x 20

B1

Hand Release Push-Up

3 x 8

B2

Cossack Squat

3 x 16

B3

Seated DB Cleans

2 x 15 @ 0 lb

C1

KB single leg RDL

3 x 12

C2

TRX Y

3 x 10

D1

Banded Tricep Pushdown

3 x 25

D2

Band Face Pull

3 x 25

Wednesday
2026-08-27

A1

Inchworm

1 x 5

A2

Single Leg RDL

1 x 10

A3

Backward Lunge with Twist

1 x 10

A4

Couch Stretch (Hip Flexors)

1 x 10

A5

Dynamic Lateral Lunge

1 x 6

B

Pogo Jump

2 x 10

C

A-Skip

2 x 10

D

Lateral A-SKip

2 x 10

E1

Reverse Lunges

10, 10, 6, 6

E2

DB Jump Squat

4 x 3

E3

Deficit Push Up

4 x 5

F1

Goblet Lateral Lunge

3 x 10

F2

Pendlay Row

3 x 8

F3

TRX Fallout

3 x 10

Coach
More from McMillion Sports Performance
coach-avatar Keyton McMillion

FAQs
Who is this training for?
Rotational Athletes ranging from youth to professional level
What if I don't know how to do an exercise?
There will be video tutorial with each movement. You may also use the chat tool to contact me directly with any questions that you may have. Or simply use the "opt-out" tool to do a similar exercise instead
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Elite Athlete Performance
screenshot1
Elite Athlete Performance
screenshot2
Elite Athlete Performance
screenshot3
Elite Athlete Performance
Start My 7-Day Free Trial