Academy Intermediate (II): Training by Chase Kyriacou in TrainHeroic

Beach Fitness & Performance LLC

Coach

Chase Kyriacou

Features
3 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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Speed Training

Speed work specifically designed for baseball athletes. Acceleration and change of direction are extremely important for baseball athletes.

Strength Training

In order to be faster and more powerful, we have to establish a base for force production. The best way to accomplish that is through weight training.

Arm Care & Mobility

Staying healthy year round is extremely important. With elbow and shoulder injuries common, we make sure to dedicate work on strengthening and mobilizing those areas for longevity.

Power/Explosive

In the gym, we monitor hitting exit velocity and throwing velocity. We program drills in weekly to improve our ability to produce power that carries over onto the field.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2022-09-26

Pause Back Squat

3 x 5

One-Arm DB Bench Press

3 x 8

1-Arm DB Row

3 x 15

DB Lateral Lunge

3 x 6

Full kneeling Pallof Press

3 x 10

Single Leg RDL

3 x 8

Dead Hang

3 x 30

1/2 Kneeling Shoulder Rhythmic Stabilizations

2 x 50

Reverse Throws

2 x 15

Tuesday

2022-9-28

Bench Press

4 x 5

Step-Ups

4 x 6

Banded KB Swing

4 x 12

Goblet Squat

4 x 15

TRX Face Pull

4 x 15

DB Bicep Curls

DB Triceps Kickback

Wrist Rolls

3 x MAX

Conditioning

Arm Care Complex

Complete 2-3 sets of each drill 1. Deadhang x30sec 2. Prone Drop Catch x15 3. 1/2 Kneeling Rhythmic Stabilzations x50 4. 1/2 Kneeling T Spine Mobilization x8e

30 Yard Sprint

Friday

Week 1 Day 3

Deadlift

4 x 5

Half-Kneeling DB Shoulder Press

4 x 6

Chin-Up

4 x MAX

Lateral Lunge

4 x 5

Standing Pallof Press

4 x 10

Plate Front Raise

3 x 1

TRX Face Pull

3 x 10

DB Pullover

3 x 10

Conditioning

Arm Care Complex

Complete 2-3 sets of each drill 1. Prone Drop Catch x15 2. 1/2 Kneeling Rhythmic Stabilzations x50 3. 1/2 Kneeling T Spine Mobilization x8e

Coach

More from Beach Fitness & Performance LLC

Chase Kyriacou

The Proof

Roland Wright

Western Branch High Baseball Coach

Verified Athlete

"Western Branch Baseball owes many thank you's to Beach Fitness & Performance. Western Branch has been fortunate to win 2 state titles in recent years. BFP has elevated our program by handling the strength & speed program. With the help of BFP, our program continues to improve."

Matt Ittner

Cox High School Baseball Coach

Verified Athlete

"Cox has been working with Chase and BFP for the last 4 years. We won 2021 states, and were state qualifiers in 2022. The help of BFP has made our guys more physical on the field. BFP is continually focused on getting our guys more athletic for baseball. We look forward to the years to come."

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Academy Intermediate (II)