Pro Baseball Offseason Blueprint
The Performance Blueprint LLC
BaseballThis training team is the exact program and blueprint some of the best players in baseball are following this winter to develop the speed, strength, and power needed to excel at the next level. The proof is in the product: Multiple recent draft picks all following a proven plan to continue their development, even into their professional careers.
A
Sample Dynamic Warm-Up
1 x 10:00
Skill/Tech
B
A Series (vertical emphasis)
Each drill completed once: A Walk - 10 yards A March - 10 yards A Switch - 10 yards A Switch (triple) - 10 yards Emphasis on being tall, vertical, and driving knees. Feet under hamstrings (avoid casting them out).
C
Sprint
2 x 5 @ 10
D1
Banded Broad Jump
3 x 3
D2
Heiden
3 x 3
A1
1/2 Kneeling T-Spine (2-way)
1 x 8
A2
Single-Leg Hip Airplane
1 x 8
A3
Prone Swimmers
1 x 8
A4
Distracted Hip Flexor Stretch
1 x 8
A5
Hamstring Bridge
1 x 20
B1
FFE DB Reverse Lunge
3 x 5 @ 60, 65, 70 %
B2
Vertical Jump Test
3 x 1
B3
1/2 Kneeling Pallof Press
3 x 8
C1
Alternating DB Bench Press
3 x 5 @ 60, 65, 70 %
C2
Neutral Grip Chin-Up
3 x 5
D1
B-Stance Single-Leg RDL
3 x 5 @ 60, 65, 70 %
D2
Elevated Single Leg Body Weight Calf Raise
3 x 8
D3
Suitcase Carry
3 x 30 @ 30 %
A1
Spiderman Push-up
1 x 8
A2
Thread-the-Needle
1 x 8
A3
90/90 Hip Switch
1 x 8
A4
Pushup + Downward Dog
1 x 8
A5
Copenhagen Plank
1 x 0:20
B1
Partner MB Chest Pass
3 x 5
B2
Stationary MB Hip Toss
3 x 3
B3
1/2 Kneeling Soccer Throw
3 x 3
C1
Trap Bar Deadlift
4 x 5 @ 60, 65, 70, 70 %
C2
Vertimax 1/4 Squat
3 x 3
C3
Barbell Ab Rollout
3 x 5
D1
1/2 Kneeling Shoulder Press
3 x 5 @ 60, 65, 70 %
D2
1-Arm DB Row
3 x 5 @ 60, 65, 70 %
E1
Reverse Hyper
3 x 8
E2
Hanging Hip Flexor March
3 x 8
F
Assault Bike
1 x 8 @ 0:10
A
Foam Roll
1 x 10:00
B
Static Stretch (Recovery Day Option 1)
1 x 10:00
A
Sample Dynamic Warm-Up (2)
1 x 10:00
Skill/Tech
B
A Series (vertical emphasis)
Each drill completed once: A Walk - 10 yards A March - 10 yards A Switch - 10 yards A Switch (triple) - 10 yards Emphasis on being tall, vertical, and driving knees. Feet under hamstrings (avoid casting them out).
C
Resisted Starts
1 x 5 @ 10
D1
Tuck Jump
3 x 5
D2
MB Granny Toss
3 x 3
A1
Supine Iron Cross
1 x 8
A2
World's Greatest Stretch
1 x 8
A3
Prone W Press
1 x 8
A4
Distracted Hamstring Stretch
1 x 8
A5
Split Squat Isometric
1 x 20
B1
Contra-Lateral Rear Foot Elevated Split Squat
3 x 5 @ 60, 65, 70 %
B2
Broad Jump Test
3 x 1
B3
GHD Loaded Rotations
3 x 8
C1
Incline DB Bench Press
3 x 5 @ 60, 65, 70 %
C2
Single-Arm Lat Pulldown
3 x 6
D1
Partner Nordic Hamstring Curl
3 x 2
D2
Spring Ankle (Position 1)
3 x 0:15
D3
Plate Pinch Grip Hold
3 x 20
A1
Distrated Spiderman Lunge
1 x 8
A2
Prone Iron Cross
1 x 8
A3
Hip Mobility - KB Squat
1 x 8
A4
TRX Facepull
1 x 8
A5
Sprinter Isometric
1 x 0:20
B1
Counter Movement Medball Shotput
3 x 5
B2
Medicine Ball Slam
3 x 3
B3
Stationary MB Scoop Toss
3 x 3
C1
Trap Bar Power Pull
4 x 3 @ 30 %
C2
Goblet Lateral Squat
3 x 5 @ 60 %
C3
Plank Jigsaw
3 x 8
D1
TRX Push Up
3 x 6 @ 60, 65, 70 lb
D2
Seated Cable Row
3 x 8
E1
Back Extension
3 x 8
E2
Hanging Knee Raise
3 x 8
F
Assault Bike
2 x 5:00
A
Foam Roll
1 x 10:00
B
Static Stretch (Recovery Day Option 2)
1 x 14:00
Don't settle for who you are, strive to be the best version of yourself.
Get Pro Baseball Offseason Blueprint
Josh Kross
St. Louis Cardinals Org.
Verified Athlete"Following program since being drafted."
Landyn Vidourek
Colorado Rockies Org.
Verified Athlete"Following program since being drafted."
Nathan Taylor
Seattle Mariners Org.
Verified Athlete"Following program since being drafted."
Dom Mauro
Oakland Athletics Org.
Verified Athlete"Following program since being drafted."
When you join a team you’re getting more than programming, you’re joining an online community.
Pro Baseball Offseason Blueprint
Pro Baseball Offseason Blueprint
Pro Baseball Offseason Blueprint
