Pro Elite Strength and Conditioning
Baseball 365 Training
The Baseball 365 Training program has been curated for pitchers looking to improve their on-field performance through a comprehensive strength & conditioning program.
Through the Baseball 365 Training, pitchers should see a number of benefits including, but not limited to:
- Improved Pitching Velocity
- Improved Arm Health
- Increased Bat Speed
- Improve Running Speed
- Improve Mechanical Efficiency
These will be achieved by improving strength, explosiveness, speed, total body conditioning, recovery, mobility, stability, & proprioception.
The Baseball 365 Training program is programmed in 3-week blocks to account for the time of year to ensure the safest improvement all 365 days a year. It will account for the sport-specific volume both in & out of season.
This program is limited to strength & conditioning. This program DOES NOT include any baseball specific drills.
As much as we would like to, we cannot avoid all injuries. This program does not prevent injuries, however, through training our likelihood of injury & severity of injury can be reduced.
By purchasing Pitcher 365 Training you are agreeing to the following statement:
By using this program I understand that there is an inherent risk of injury. I understand Pro Elite Stength & Conditioning, Pro Performance, TrainHeroic, and all of those involved in the creation & writing of the program are not liable. I understand that although coaching is available through the app, my training will largely be independent unless an outside entity is used. I also understand that this is a strength & conditioning only program, and does not include any baseball specific drills, throwing, etc.
Features7 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Turf Active Prep - Baseball
10 yards each of: Reverse Lunge Lateral Lunge Rotational Lunge Walking Sumo Squats Pillar Skips - FWD/BWD/Lateral
B1
Treadmill Sprints
4 x 1
B2
Broad Jump
3 x 3
B3
Half Kneeling Slam to Standing Position - Medball
3 x 5 @ 4 lb
C1
Trap Bar Deadlift
4 x 5
C2
Seated DB Shoulder Press
4 x 10
D1
Eccentric Lateral Step Up w/ Heel tap
3 x 3
D2
Ring Row
4 x 12 @ 1 lb
D3
DB Bicep Curls
4 x 12
E
High Plank Pull-Through - Kettlebell
3 x 10
A1
Foam Roll
1 x 5:00
A2
Shoulder Mobility - Lax Ball
1 x 5:00
B1
Quadruped Hip CARs
2 x 5
B2
Shoulder CARs - Kneeling
2 x 5
C1
90/90 Wall Slides
2 x 10
C2
HK T-Spine Openers
2 x 5
D1
Lat Stretch w/Rotation - Band
2 x 30
D2
Scorpion
2 x 5
E1
90/90 Hip Switch with Hip Extension
2 x 5
E2
Banded Ankle Dorsiflexion Mobilization
2 x 10
F
Recovery Breathing
1 x 10
Prep
A
Active Prep 6
Total Body Foam Roll/Lax Ball Mobility x10min Bird Dogs x5/side Inchworms with Hand Walk-Back x5 10yards each: Lunge, Elbow to Ankle with Rotation Backwards Hamstring Sweeps Hip Openers (Forward & Backwards) Lateral Lunge Lateral Shuffle 2x 15 yard buildups (5 yard jog, 5 yard run, 5 yard sprint)
B
Sprint - 10 Yards
1 x 10 @ 10
C
SL Lateral Rotational Bound (DL Landing)
3 x 3
D1
Split Squat - Barbell
4 x 5
D2
Pull-Ups
4 x 8 @ 1 lb
E1
Bench Press
4 x 10
E2
Partner Nordic Hamstring Curl
4 x 8 @ 1 lb
E3
Lateral Band Walk
4 x 15
E4
Bear Crawl - Slider
4 x 20
A1
Foam Roll
1 x 5:00
A2
Shoulder Mobility - Lax Ball
1 x 5:00
B1
Quadruped Hip CARs
2 x 5
B2
Shoulder CARs - Kneeling
2 x 5
C1
90/90 Wall Slides
2 x 10
C2
HK T-Spine Openers
2 x 5
D1
Lat Stretch w/Rotation - Band
2 x 30
D2
Scorpion
2 x 5
E1
90/90 Hip Switch with Hip Extension
2 x 5
E2
Banded Ankle Dorsiflexion Mobilization
2 x 10
F
Recovery Breathing
1 x 10
Prep
A
Throwing Prep 1
In Place x3/side: Reverse Lunge with Overhead Reach Elbow to Ankle with Rotation Cossack Squat 10yds each: Hip Openers/Gates (Forward & Backward) Carioca (Both Ways) Lateral Shuffle (Both Ways) 10 Reps: Low Pogos High Pogos 10yd Sprint x3 Chain Breakers x5s Shark Attacks x5s Arm Circles 3s each (Small, Medium, Large) (Forward & Backward) Trunk Twists x10s
B
Lateral Shuffle to Sprint
1 x 6 @ 20
C1
Multi-Direction Hurdle Hops
3 x 2
C2
HK MB Shot Put
3 x 5 @ 4 lb
D1
RDL
4 x 5
D2
Staggered Stance Hand-Supported SA Row - Dumbbell
4 x 10
E1
SA Bottoms-Up 90* Carry - KB
@ 40
E2
Rear Delt Raise
4 x 12
E3
Bear Hold Shoulder Taps
4 x 30
E4
DB Chest Fly
4 x 12
A1
Foam Roll
1 x 5:00
A2
Shoulder Mobility - Lax Ball
1 x 5:00
B1
Quadruped Hip CARs
2 x 5
B2
Shoulder CARs - Kneeling
2 x 5
C1
90/90 Wall Slides
2 x 10
C2
HK T-Spine Openers
2 x 5
D1
Lat Stretch w/Rotation - Band
2 x 30
D2
Scorpion
2 x 5
E1
90/90 Hip Switch with Hip Extension
2 x 5
E2
Banded Ankle Dorsiflexion Mobilization
2 x 10
F
Recovery Breathing
1 x 10
A1
Foam Roll
1 x 5:00
A2
Shoulder Mobility - Lax Ball
1 x 5:00
B1
Quadruped Hip CARs
2 x 5
B2
Shoulder CARs - Kneeling
2 x 5
C1
90/90 Wall Slides
2 x 10
C2
HK T-Spine Openers
2 x 5
D1
Lat Stretch w/Rotation - Band
2 x 30
D2
Scorpion
2 x 5
E1
90/90 Hip Switch with Hip Extension
2 x 5
E2
Banded Ankle Dorsiflexion Mobilization
2 x 10
F
Recovery Breathing
1 x 10
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Baseball 365 Training
Baseball 365 Training
Baseball 365 Training
