Coach Smith Performance

Baseball
Coach
Cody Smith

This will be an intensive baseball specific program that cycles through different phases throughout the year getting you to your peak performance level in the weight room by the time your summer or spring season starts. Expect to build strength, size and power during this program. Range of motion at the hip, shoulder, and thoracic spine will also be part of the daily workouts, as well as stability exercises for the shoulder and other critical joints when it comes to movements on the field. Every week there will be 4-5 workouts added to the calendar you can chose to do as many days as you want but I recommend doing them all if you can.

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Functional Movements
Movements and mobility exercises are targeted to increase your strength, power and range of motion needed to get into and out of specific positions when swinging, throwing, and playing in the field.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily mobility and strength specifically designed for baseball and softball athletes.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Recommended
For the program you will need access to a rack with weights // dumbbells // medicine balls // and resistance bands varying in sizes.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 baseball off season strength

A

Barbell Lunge

5 x 8 @ 65 %

B1

Kickstand RDL

4 x 8 @ 70 %

B2

DB Step Up

3 x 8 @ 75 %

C1

Adductor Plank

3 x 1 @ 0:20

C2

Hip Flexor Holds

3 x 5

C3

Wall Sit

@ 0:45

D1

Paloff Press

3 x 10

D2

Weighted 90/90 Rotations

3 x 10

Monday
Week 1 Day 2 baseball off season strength

A

3/5/1 Bench Press

5 x 5 @ 75 %

B1

Chest Supported Pulldown

4 x 8 @ 75 %

B2

DB Chest Fly

4 x 10 @ 70 %

C1

Dip

3 x 8 @ 75 %

C2

DB Pullover

3 x 10 @ 75 %

C3

Chest Supported Cuban Press

3 x 6

D

Vertical Plank

3 x 0:20

E

Waiters Walk (overhead)

3 x 20

Tuesday
Week 1 Day 3 baseball off season strength

A

Front Squat

5 x 8 @ 65 %

B1

Reverse Hyperextension

4 x 10

B2

DB Lateral Lunge

3 x 8 @ 75 %

C1

Single Leg RDL (Hand Supported) 5sec

3 x 8 @ 75 %

C2

Plate Abduction

3 x 12

C3

Standing SL Calf Raise

3 x 10

D

Farmers carry

3 x 20

E

Supported Supination/Pronation 1

3 x 10

Wednesday
Week 1 Day 4 baseball off season strength

A

Landmine Press

5 x 8 @ 75 %

B1

DB Bench

4 x 8 @ 75 %

B2

Bird Dog Row

4 x 8 @ 75 %

C1

T Raises

3 x 8

C2

Incline Dumbbell Partway

3 x 10 @ 75 %

C3

Internal/External Rotation Curl

3 x 6

D1

PUsh-Up Plank with Rotation

3 x 12

D2

Rotator Cuff Punch

3 x 10

D3

PVC Lift-Off

3 x 10

Thursday
Week 1 Day 5 baseball off season strength

A

Trap Bar Deadlift

5 x 8 @ 65 %

B1

Landmine Curtsy Lunge

4 x 8 @ 70 %

B2

DB Lateral Step-Up

3 x 8 @ 75 %

C1

Wall Sissy Squat

3 x 10

C2

Resisted Internal Rotation (Hip)

3 x 10

C3

Swiss-ball Leg Curl

3 x 10

D1

Paloff Press

3 x 10

D2

90/90 weighted rotations

3 x 10

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Out Work The Competition!

Get the edge on everyone else. Baseball is an all year sport that requires not only development of specific skill, but requires training the body to be able to handle the load and demand of season. Prepare for the future, not the now.

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Baseball and Softball Off-season
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Baseball and Softball Off-season
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Baseball and Softball Off-season
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Baseball and Softball Off-season