Baseball/Softball Athletic Performance

Havoc Strength

Baseball , Softball, Strength & Conditioning
Coach
Ryan Gonzales

Are you a Baseball or Softball player? Do you want to develop your SPEED & AGILITY to improve your baserunning, get to ground balls FASTER, and be able to change direction quicker? Do you need to develop POWER to increase your exit velocity and improve your throwing arm at the same time? Do you need to develop STRENGTH to minimize injuries and improve your overall athleticism?

My guess is that you answered yes to all of the above. With that being said, this program was designed specifically for you to become a better athlete and continue to play at the next level! So what are you waiting for, start your free trial now and get after it!

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Develop Strength
Strength is your foundation for athleticism. The more force you are able to output will allow you to improve your speed and power. This means higher exit velocity, stronger throws, and faster baserunning. Strength is also a key factor to preventing injuries that can occur on the field.
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Develop Power
Power = Force multiplied by Velocity How fast and aggressive can you perform a movement and/or skill. Training for power develops coordination, timing, and overall explosiveness which are all important attributes in order to play the world's greatest game at the next level.
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Develop Speed
To be fast, you have to train fast. This means lifting weights in an explosive manner and performing sprints/sprint drills along with high intensity agility work! Strength, power, and speed go hand-in-hand. Each attribute helps develop one another, but they must be trained using specific methodologies through planned programs. This is where I come in to help you become the best athlete you can be!
Features
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Access to your coaches
Communication with your coach anytime and anywhere to ensure your success.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell // Bumper Plates // Dumbbells // Kettlebells // Medicine Balls // Slam Balls // Resistance Bands
Recommended
Hex Bar // Assault Runner or Curved Treadmill for speed work // Access to turf or field // Assault Bike // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-06-06

A1

Jump Rope

1 x 300

A2

Walking Lunges

1 x 10

A3

Stability Ball Hamstring Curl

3 x 10

B

Lateral Start 10-Yard Dash

5 x 10

C1

Hang Power Clean

4 x 3

C2

Seated Box Jumps

4 x 3

D1

Back Squat

5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80 %

D2

Groin Drift

3 x 10

E1

DB RDL

4 x 8

E2

Half Kneeling Pallof Press

4 x 10

Tuesday
2022-06-07

A1

Push-Up

3 x 10

A2

Band Face Pull

3 x 10

A3

Band Straight Arm Pulldown

3 x 10

B1

Med Ball Rotational Throw

4 x 3

B2

Banded Plyo Push-Up

4 x 5

C1

Multi-Grip Bar Bench Press

5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80 %

C2

Side Lying Shoulder CARs

3 x 5

D1

KB Bottom Up Z-Press

4 x 8

D2

Reverse Grip Lat Pulldown

12, 10, 8, 6

E

DB Farmer's Walk

3 x 30

F1

EZ-Bar Curls

3 x 12

F2

DB Skullcrusher

3 x 12

Thursday
2022-06-09

A1

Jump Rope

1 x 300

A2

Banded TKE to Inverted Hamstring Stretch

3 x 8

A3

Elevated 1-Leg Glute Bridge

3 x 10

B

60-Yard Shuttle Run

C1

KB Swings

3 x 10

C2

Medicine Ball Rotational Throw

3 x 5

D1

Hex Bar Deadlift

8 x 3 @ 75 %

D2

1-Arm KB Deadbug

3 x 8

E1

DB Lateral Lunge

3 x 8

E2

Slideboard Bodysaw

3 x 10

Friday
2022-06-10

A1

Chin-Up

3 x 5

A2

Banded Y-Raise

3 x 12

A3

DB Overhead Carry

3 x 25

B1

Medicine Ball Chest Pass

3 x 10

B2

Medicine Ball Crow Hop To Overhead Throw

3 x 3

C

Shoulder Press

6 x 3

D1

Incline Alternating DB Press

3 x 8

D2

1-Arm KB Row

3 x 8

E1

Seated Incline DB Curls

3 x 12

E2

Split Stance Overhead Tricep Extension

3 x 12

Coach
coach-avatar Ryan Gonzales

Certified Strength & Conditioning Specialist, USA Weightlifting Level-1 Coach, U.S. Army Combat Veteran

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To Be An Athlete You Have To Train Like One

Being part of this team means you have a goal and a purpose as to why you train. Other programs only focus on strength, building muscle, or losing weight. This program focuses on developing movement patterns to improve athletic abilities on the diamond.

Start My 7-Day Free Trial
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FAQs
Who is this for?
This training program is designed for baseball and softball players looking to build strength, power, speed, and resiliency to injury.
What should I expect on an average training day?
Each day is programmed with a specific goal in mind, whether it be speed and power or strength. Movements will include compound lifts, isolation lifts, joint mobility and stability work, vertical and rotational power, and some sprinting and agility training.
How much communication will I get with the coach?
I receive every message notification through the app and can answer questions and concerns throughout the entire day.
Join Your Virtual Gym

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

Baseball/Softball Athletic Performance
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Baseball/Softball Athletic Performance
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Baseball/Softball Athletic Performance
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Baseball/Softball Athletic Performance