Coach Smith Performance

Baseball
Coach
Cody Smith

This will be an ongoing training group for baseball players. The poor gram will cycle through phases focusing on strength, power, speed, and mobility. There will be 3 workouts a week for each phase. 

If you are looking for some direction in the weight room and are a baseball player trying to improve your skills for the upcoming season. This is the group for you. 

Features
3 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Barbell and Rack // Medicine Balls // Swiss Ball // Varying Resistance Bands // Cable Column // Dumbbells // and Area to Sprint.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Off-season 2023 Phase A-A

A1

Worlds Greatest Stretch

1 x 20

A2

Cossack Walks

1 x 20

B1

A-Skips

3 x 10

B2

Lateral Push Off

3 x 10

C1

Crossover Step Up

3 x 10

C2

Seated DB Shoulder Rotation

3 x 8

D

Trap Bar Deadlift (3/5/1)

5 x 2

E

Chest-Supported DB Row

4 x 5

F1

Swissball Plate Rotations

3 x 12

F2

Band Punch

3 x 8

Monday
Off-season 2023 Phase A-B

A

Treadmill Work

1 x 5:00

B1

Push-Up (singe arm down dog)

3 x 10

B2

Cable Y Raise

3 x 12

B3

90/90 Push Off (Front Leg)

3 x 10

C

Barbell Bench Press (C)

5 x 3

D1

Cable Lateral Walks

3 x 8

D2

4 Point Bird Dog

3 x 10

D3

Single Arm Underhand Cable Extension

3 x 12

Tuesday
Off-season 2023 Phase A-C

A1

Worlds Greatest Stretch

1 x 20

A2

Cossack Walks

1 x 20

B1

A-Skips

3 x 10

B2

Lateral Push Off

3 x 10

C1

DB Pullover

2 x 10

C2

Backwards Bear Crawl

2 x 15

C3

SL Step Back

2 x 10

D

Barbell Reverse Lunge

4 x 4

E1

Single Arm Pulldown (Cable)

3 x 8

E2

Kettlebell Bottoms Up Press

3 x 8

F

Lying Leg Raise On Bench

3 x 12

Wednesday
Off-season 2023 Phase A-D

A

Treadmill Work

1 x 5:00

B1

Sidelying Rear Delt Raise

2 x 8

B2

Crossover Step Up

2 x 10

C

Chest-Supported DB Row

5 x 3 @ 85 %

D

3/5/1 DB Bench

4 x 5

E1

Med Ball Cable Rotations

3 x 10

E2

Cable Y Raise

3 x 10

Thursday
Off-season 2023 Phase A-E

A1

Worlds Greatest Stretch

1 x 20

A2

Cossack Walks

1 x 20

B1

A-Skips

3 x 10

B2

Lateral Push Off

3 x 10

C

Trap Bar Deadlift (c)

4 x 5 @ 70, 75, 80, 85 %

D

Neutral Grip Pull-Up

E1

Swissball Plate Rotations

3 x 12

E2

Adductor Plank

3 x 0:20

Join Your Virtual Gym

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

Online Baseball Strength and Power
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Online Baseball Strength and Power
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Online Baseball Strength and Power
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Online Baseball Strength and Power