APT Baseball

American Performance Training

Baseball

Coach

John Perry

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.

$20 / mo

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Increase Strength

Strength is the foundation to ALL PHYSICAL ABILITY. Baseball is no different, the harder you throw, the higher your exit velo, the faster you run: the better.

Increase RFD

Increasing your RFD, Rate of Force Development, will help you throw harder, run faster, and hit the ball harder/farther. APT Baseball will get you better across the board

Flexible Programming

The program will change based on the time of the year. Spring and Summer will have lifts that will not hinder your on field performance. Fall and Winter lifts will be focused on Long Term Athletic Development so that you can get stronger, faster, bigger, more explosive for the next season

Improve Mobility

APT Baseball will also help you move better. Full ROM lifts, unilateral training, dedicated Recovery days, and mobility exercises specifically for baseball will help you move better on the field and stay healthy.

Programs Used By The Pros

Programming written by John Perry, who has extensive experience training MLB and MiLB Baseball Players with the NY Mets and Texas Rangers

Features

Access to your coaches

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

Programming 3 days per week

The number of programming days will change based on time of the year. Programs are flexible so that missing a day won't ruin the week

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

Equipment

Required

Barbells, Squat Rack, Trap Bar, Bench, Dumbbells, Med Balls, Res

Sample Week

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

Monday

Total Body Day #1

Prep

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

Box Jump-

3 x 5

Front Squat-

10, 8, 5, 5, 5

Dumbbell Bench Press

12, 8, 8, 8, 8

Dumbbell Row

8, 6, 6, 6, 6

Kettlebell Swing

4 x 6

TRX Row-

4 x 10

DB Zottman Curls

3 x 12

Cable Tricep Extension

3 x 12

DB Wrist Curl

3 x 20

Tuesday

Mobility Circuit

Assault Bike

1 x 2:00

Foam Roll

1 x 1:00

Upper Body Mobility Flow

Leg Swings

1 x 10

Kneeling Adductor T-Spine Rotation

1 x 10

Forearm Y Wall Slide

1 x 10

Pigeon Stretch Iso Hold

1 x 30

Spider Stretch

1 x 10

Inchworms

1 x 8

Cat Camel Stretch

1 x 10

Scorpion

1 x 10

C10

Bretzel Stretch

1 x 30

Wednesday

Total Body Day #2

Prep

Speed Prep Dynamic

Broad Jump-

3 x 5

TrapBar Deadlift

8, 6, 3, 3, 3

DB Floor Press-

10, 8, 6, 6, 6

Dumbbell Chest Supported Row

10, 8, 8, 8, 8

Landmine Cossack Squat

4 x 6

Cable Row w/ Rotation

3 x 8

DB Hammer Curl

3 x 10

Dips

3 x 12

Thursday

Mobility Circuit

Assault Bike

1 x 2:00

Foam Roll

1 x 1:00

Upper Body Mobility Flow

Leg Swings

1 x 10

Kneeling Adductor T-Spine Rotation

1 x 10

Forearm Y Wall Slide

1 x 10

Pigeon Stretch Iso Hold

1 x 30

Spider Stretch

1 x 10

Inchworms

1 x 8

Cat Camel Stretch

1 x 10

Scorpion

1 x 10

C10

Bretzel Stretch

1 x 30

Friday

Total Body Day #3

Prep

Speed Prep Dynamic

Depth Drop to Box Jump

3 x 5

Barbell Glute Bridge

12, 8, 6, 6, 6

Dumbbell Bench Press

12, 8, 5, 5, 5

Cable Row

5 x 10

DB Reverse Lunge to Step Up

4 x 6

Banded Cuban Press

3 x 12

DB Concentration Curls

3 x 10

Cable Tricep Extension

3 x 10

Reverse Hypers

3 x 12

Dead Hang

1 x MAX

Coach

More from American Performance Training

John Perry

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.

Value Can't Be Beat

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

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FAQs

Do I have to follow the days listed on the TrainHeroic App?

The program is flexible. If you miss a lift or have to move days it is no problem. Just make sure that you have at least one day in between lifts.

Is this a generic program?

No, APT Baseball is specifically for baseball players. Exercise selection, rep ranges, mobility exercises, position, etc...all are considered for baseball players.

Will this program work all year?

Yes, the program will change based on the time of the year so you can use it all year. Spring and Summer will be thought of as "In Season" and Fall and Winter will be thought of as "Off Season". The goals of the program will also change dependent on the season.

Can I get help modifying the lifts?

Yes. You will have access to John Perry who will help modify the program to make it successful no matter what issues arise.

How would you modify a lift?

Sample issue that needs modified: throwing shoulder is a little sore from game the night before, we'd modify the lift so that any upper body lifts would become unilateral that way you can still get a training effect without stressing the sore arm. Communication would be done via the app

The Proof

Ryan Garcia

RHP, 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."

Ricky Vanasco

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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APT Baseball