Beginner Strength Training

Moffit Training Systems

Baseball , Softball
Coach
TJ Moffit

This 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!

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 5 days per week
4 days of strength and power training and 1 day of sprint conditioning specific to diamond sports
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Every exercise includes demonstration videos, tracking, and access to your coach
Equipment
Required
Barbell // Weight Plates // Pull Up Bar // Dumbbells
Recommended
Resistance Bands // Cable Machines // Medicine Balls
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

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

Tuesday
Week 1 Day 2

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

Wednesday
Week 1 Day 3

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

Thursday
Week 1 Day 4

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

Friday
Week 1 Day 5

A

Warm Up

1 x 15

B1

Sprint

8 x 60

B2

Rest

8 x 90

Saturday
Rest Day!

A

REST DAY

1 x 1

Coach
coach-avatar 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.

Join Your Virtual Gym

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

Beginner Strength Training
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Beginner Strength Training
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Beginner Strength Training
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Beginner Strength Training