Beginner Strength Training
Moffit Training Systems
Baseball , SoftballThis program is designed for the Baseball/Softball Player who is just getting into strength training and needs direction. Carefully designed by Coach TJ Moffit, Strength Coach for CSU Bakersfield Baseball. With nearly 10 years of experience training baseball and softball players of all ages from beginner to professional, TJ has developed a program that any young athlete can start. With demonstration videos for every exercise, you can be confident in your ability to train from day 1. This program also offers a direct line to Coach TJ for feedback and questions. Start your training today!
A1
DB Overhead Press
3 x 5
A2
Chin-Up
3 x 5
B1
Push-Up
3 x 8
B2
TRX Row
3 x 8
C1
Incline Curl DB
3 x 12
C2
French Press
3 x 12
D1
All 4s Shoulder Abduction
3 x 15
D2
Side Lying External Rotation
3 x 15
A1
Vertical Jump
3 x 5
A2
Broad Jump
3 x 5
B
Back Squat
3 x 5
C1
Walking Lunges
3 x 8
C2
DB Lateral Step-Up
3 x 8
D1
Hanging Knee Raise
3 x 15
D2
Suitcase Carry
3 x 20
A1
Bench Press
3 x 5
A2
NG Chin Up
3 x 5
B1
Standing Landmine Press
3 x 5
B2
1-Arm DB Row
3 x 5
C1
All 4s Trap 3 Raise
3 x 10
C2
Seated External Rotation
3 x 10
D1
Plate Pinch Grip Hold
3 x MAX
D2
Wrist Extensions
3 x 30
A1
Split Jump
3 x 5
A2
Vertical Jump
3 x 5
B
Front Squat
3 x 5
C1
Hex Bar Deadlift
3 x 8
C2
Dead Bug
3 x 8
D1
Med Ball Toe Touch
3 x 15
D2
Palov Press
3 x 15
A
Warm Up
1 x 15
B1
Sprint
8 x 60
B2
Rest
8 x 90
A
REST DAY
1 x 1
TJ Moffit
TJ Moffit is the Director of Strength and Conditioning for the Bakersfield Baseball Academy. Additionally, he is a professor of Kinesiology at CSU Bakersfield. Alongside educating, TJ is the Strength Coach or the CSU Bakersfield Baseball and Wrestling Programs.
When you join a team you’re getting more than programming, you’re joining an online community.
Beginner Strength Training
Beginner Strength Training
Beginner Strength Training
