APT Baseball program designed to be a S&C program for baseball players AT ANY LEVEL throughout the year. It will adjust to the seasons seamlessly to help maximize performance and health. The program is flexible so if you need to take off a lift due to a hectic schedule it can be done, no problem. The value of this program and the coaching behind it CANNOT BE BEAT AT THIS PRICE.
Prep
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
B
Box Jump-
3 x 5
C
Front Squat-
10, 8, 5, 5, 5
D1
Dumbbell Bench Press
12, 8, 8, 8, 8
D2
Dumbbell Row
8, 6, 6, 6, 6
E1
Kettlebell Swing
4 x 6
E2
TRX Row-
4 x 10
F1
DB Zottman Curls
3 x 12
F2
Cable Tricep Extension
3 x 12
F3
DB Wrist Curl
3 x 20
A
Assault Bike
1 x 2:00
B
Foam Roll
1 x 1:00
C1
Upper Body Mobility Flow
C2
Leg Swings
1 x 10
C3
Kneeling Adductor T-Spine Rotation
1 x 10
C4
Forearm Y Wall Slide
1 x 10
C5
Pigeon Stretch Iso Hold
1 x 30
C6
Spider Stretch
1 x 10
C7
Inchworms
1 x 8
C8
Cat Camel Stretch
1 x 10
C9
Scorpion
1 x 10
C10
Bretzel Stretch
1 x 30
Prep
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
B
Broad Jump-
3 x 5
C
TrapBar Deadlift
8, 6, 3, 3, 3
D1
DB Floor Press-
10, 8, 6, 6, 6
D2
Dumbbell Chest Supported Row
10, 8, 8, 8, 8
E1
Landmine Cossack Squat
4 x 6
E2
Cable Row w/ Rotation
3 x 8
F1
DB Hammer Curl
3 x 10
F2
Dips
3 x 12
A
Assault Bike
1 x 2:00
B
Foam Roll
1 x 1:00
C1
Upper Body Mobility Flow
C2
Leg Swings
1 x 10
C3
Kneeling Adductor T-Spine Rotation
1 x 10
C4
Forearm Y Wall Slide
1 x 10
C5
Pigeon Stretch Iso Hold
1 x 30
C6
Spider Stretch
1 x 10
C7
Inchworms
1 x 8
C8
Cat Camel Stretch
1 x 10
C9
Scorpion
1 x 10
C10
Bretzel Stretch
1 x 30
Prep
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
B
Depth Drop to Box Jump
3 x 5
C
Barbell Glute Bridge
12, 8, 6, 6, 6
D1
Dumbbell Bench Press
12, 8, 5, 5, 5
D2
Cable Row
5 x 10
E1
DB Reverse Lunge to Step Up
4 x 6
E2
Banded Cuban Press
3 x 12
F1
DB Concentration Curls
3 x 10
F2
Cable Tricep Extension
3 x 10
F3
Reverse Hypers
3 x 12
G
Dead Hang
1 x MAX
John Perry has over a decade of experience in the S&C profession, the majority of it in Professional Baseball. Currently works as a Strength and Conditioning Coach for Military Special Operations, John has previous experience working with the NY Mets as an MiLB S&C Coach and four years as the Texas Rangers Rehab Coordinator.
If you're a serious baseball player who wants to maximize their physical potential, APT Baseball is your program. The value behind this programming is unbeatable: elite programming and coaching done by John Perry, who has trained MLB All Stars and hundreds
Start My 7-Day Free TrialRHP, Texas Rangers Organization
Verified Athlete"I can't recommend JP enough. I worked with him for 3+ years and he helped me get back into good health after mulitple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and a friendly atmosophere, and is a great fit for anyone on their strength journey."
RHP, Los Angeles Dodgers Organization
Verified Athlete"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in the weight room. As well as always making sure safety and form were top priorities."
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