Baseball Performance: Training by Keyton McMillion in TrainHeroic

McMillion Sports Performance

Coach

Keyton McMillion

Features
5 sessions per week
Must use App app to view and log training
Team Training

$40 / mo

Start My 7-Day Free Trial

ACHIEVE YOUR POTENTIAL

Improve your strength and mobility, cut your sprint times and increase swing speeds in as little as 3 weeks

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Inchworm

1 x 5

Backward Lunge with Twist

1 x 10

Single Leg RDL

1 x 10

Couch Stretch (Hip Flexors)

1 x 10

T-Spine Reach

1 x 20

Low Pogo Jumps

2 x 10

A-Skip

2 x 10

Lateral A-SKip

2 x 10

Power Skip

2 x 15

Acceleration Bound

2 x 20

Trap Bar Deadlift

5, 3, 3, 3

Band Assisted Squat jump

3 x 5

Prone Swimmer

3 x 5

DB Bench Press

4 x 5

Plyo Push-Up

3 x 5

Half Kneel Chop

2 x 16

Chest-Supported DB Row

3 x 10

Monday

Week 1 Day 2

Inchworm

3 x 5

Backward Lunge with Twist

3 x 10

Single Leg RDL

3 x 10

Couch Stretch (Hip Flexors)

3 x 10

T-Spine Reach

3 x 20

Wall Sit

1 x 1 @ 60

Hamstring Bridge Iso

1 x 60

Dead Hang

@ 60

DB CHOP

3 x 16

Front Foot Elevated Split Squat

3 x 10

Standing hamstring curl - banded

3 x 40

H Roll - DB

3 x 20

Seated 90/90 Rear Hip CAR

3 x 6

Kneeling Hip Flexor Lift Off

2 x 6 @ 5

Walking Lunges

1 x 5:00

Tuesday

Week 1 Day 3

Body Weight

Inchworm

1 x 5

Backward Lunge with Twist

1 x 10

Single Leg RDL

1 x 10

Couch Stretch (Hip Flexors)

1 x 10

T-Spine Reach

1 x 20

Rotational Med Ball Scoop Toss

3 x 12 @ 0 lb

Reverse Bear Crawl

3 x 10

Rollover Med Ball Slam

3 x 10 @ 8 lb

Copenhagen Plank

3 x 20 @ 2

Kneeling Landmine Press

4 x 12

TRX Row

4 x 8

Romanian Deadlift (RDL)

3 x 5

Pull-Up

3 x 5

Band Face Pull

3 x 20

Seated Band Hamstring Curl

3 x 20

Single Arm Farmer Walk

@ 40

Wednesday

Week 1 Day 4

Inchworm

1 x 5

Single Leg RDL

1 x 10

Backward Lunge with Twist

1 x 10

Couch Stretch (Hip Flexors)

1 x 10

Dynamic Lateral Lunge

1 x 10

Conditioning

Speed Circuit 1

Week 1 perform 5x through. Start at home plate, do power skips to 1st, walk to 2nd, bound to third, walk home, then perform a build up sprint with the hurdles from home through 2nd base. Walk back to home and perform the same circuit 4 more times. Power Skips - 30yds linear bound - 30yds 30yd flying 10

Thursday

2026-08-14

Inchworm

1 x 5

Single Leg RDL

1 x 10

Backward Lunge with Twist

1 x 10

Couch Stretch (Hip Flexors)

1 x 10

Dynamic Lateral Lunge

1 x 6

Pogo Jump

2 x 10

A-Skip

2 x 10

Lateral A-SKip

2 x 10

Push-to-Base

1 x 10

Lateral Bound - continuous

1 x 10

4 Cone Shuffle w/ Inside Cut

1 x 3

Split Squat

4 x 10

DB Jump Squat

4 x 3

Deficit Push Up

4 x 5

Goblet Lateral Lunge

3 x 10

Landmine Meadows Row

KB Arm Bar

2 x 16

Coach

Customer Reviews

Overall Rating

Baseball Performance

Start My 7-Day Free Trial