Agoge Performance

Baseball
Coach
Ted Cox

Features
3 sessions per week
Must use App app to view and log training
Team Training
$45 / mo
Start My 7-Day Free Trial
Features
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Programming 3 days per week
3x/week strength and conditioning training that pairs with your baseball training!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Max-Effort Lower

A

Lower Body Mobility 1

1 x 10

B1

Goblet Squat

4 x 25

B2

Banded Hip Abductions

4 x 25

B3

Bird Dogs

4 x 10

C

Concentric Squat

6 x 5

D1

Single Leg RDL's

3 x 12

D2

Copenhagen Plank

3 x 0:30

D3

Top of Rack Banded Hamstring Curl

3 x 15

E1

DB Farmers Walk

3 x 50

E2

Hanging Leg Raises

3 x 15

Monday
Max-Effort Lower

A

Lower Body Mobility 1

1 x 10

B1

Goblet Squat

4 x 25

B2

Banded Hip Abductions

4 x 25

B3

Bird Dogs

4 x 10

C

Competition Back Squat

6 x 5

D1

Single Leg RDL's

3 x 12

D2

Copenhagen Plank

3 x 0:30

D3

Top of Rack Banded Hamstring Curl

3 x 15

E1

DB Farmers Walk

3 x 50

E2

Hanging Leg Raises

3 x 15

Wednesday
Max-Effort Upper

A

Lower Body Mobility 1

1 x 10

B

Lateral Med Ball Slams

3 x 10

C1

DB Bench Press

4 x 25

C2

Lat Pulldowns

4 x 25

C3

Halo's

4 x 10

D

Floor Press

6 x 5

E1

Bird Dog Rows

3 x 10

E2

Pull Down and Pull Apart

3 x 20

E3

DB Fold In's

3 x 10

F1

Single Arm Overhead Carry

3 x 50

F2

Hammer Curls

3 x 20

Wednesday
Max-Effort Upper

A

Lower Body Mobility 1

1 x 10

B

Lateral Med Ball Slams

3 x 10

C1

DB Bench Press

4 x 25

C2

Lat Pulldowns

4 x 25

C3

Halo's

4 x 10

D

Floor Press

6 x 5

E1

Bird Dog Rows

3 x 10

E2

Pull Down and Pull Apart

3 x 20

E3

DB Fold In's

3 x 10

F1

Single Arm Overhead Carry

3 x 50

F2

Hammer Curls

3 x 20

Friday
Dynamic-Effort Total

A

Lower Body Mobility 1

1 x 10

B

Broad Jump

3 x 5

C1

Squatting KB swings

4 x 25

C2

Standing Rows to the Chest from the Bottom

4 x 25

C3

Plate Slides

4 x 10

D

Sumo Deadlift

6 x 5

E1

Walking Lunges

3 x 10

E2

Windmills

3 x 10

E3

Serrano Press

3 x 10

Friday
Dynamic-Effort Total

A

Lower Body Mobility 1

1 x 10

B

Broad Jump

3 x 5

C1

Squatting KB swings

4 x 25

C2

Standing Rows to the Chest from the Bottom

4 x 25

C3

Plate Slides

4 x 10

D

Sumo Deadlift

6 x 5

E1

Walking Lunges

3 x 10

E2

Windmills

3 x 10

E3

Serrano Press

3 x 10

Coach
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