Saddlebrook Sports Performance

Multi-sport, Racket Sports, Baseball
Coach
Chris May

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

Features
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Programming 5 days per week
Comprehensive program that includes daily mobility work, strength, power, and speed development.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, 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
Sunday
Phase 4 - Wk 3 - Day 1

Prep

A

Tennis Warm Up #1

Cat/Cow x10-20 Side Lying ATW x8-15/side World's Greatest Lateral Lunge x8-12/side 90/90 Shinbox Rotation x8-10/side Scorpion Pec Opener x8-12/side Wall Supported OH Pulse x30-90sec Standing Hip Wiper x50/side (ea direction) Lateral Leg Swing x20/side Linear Leg Swing x20/side Prone Shoulder Handcuffs x8-10 On Court: (Baseline to Net) Forward and Backward Pogo Hop Lateral Pogo Hop With a Partner: Reaction Linear Sprint Reaction Lateral Shuffle

B1

DB Bulgarian Squat

3 x 6

B2

Pigeon with Rotation

3 x 5

B3

KB Gorilla Row

3 x 6

C1

DB RDL - 1.5 Reps

2 x 10

C2

Spiderman Push-up

2 x 5

C3

Band Face Pull

2 x 12

Core Circuit

D

Suitcase Carry 3x40yds TRX Roll Out 3x8 Hollow Hold 3x20s

Conditioning

E

Engine - Wk1 - Anaerobic

5 Rounds 1:00 Max Effort 5:00 Rest

Recovery

F

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Monday
Phase 4 - Wk 3 - Day 2

Prep

A

Speed Session Plyo Focus Warm Up

For 10 yds/exercise - Forward Pogo Hop - Backward Pogo Hop - Forward Lateral Pogo Hop - Backward Lateral Pogo Hop - Single Leg Forward Pogo Hop - Single Leg Backward Pogo Hop - Single Leg Forward Lateral Pogo Hop - Single Leg Backward Lateral Pogo Hop - Straight Leg March - Backwards Scoop(Hamstring Stretch) - Straight Leg Skip ( Walk back) - Straight Leg Mini Run into Easy Sprint Out

B

Sprint

6 x 10

C

Sprint

6 x 20

D1

Hex Bar Deadlift

3 x 3

D2

MH Hop to Box Jump

3 x 5

D3

Landmine SA Push Press

3 x 5

E1

Barbell Hip Thrust

2 x 12

E2

Keiser SA Pulldown

2 x 10

E3

KB Offset Lateral Lunge

2 x 8

Recovery

F

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Tuesday
Aerobic + Arm Care #1

A1

Cat/Cow Around The World

2 x 10

A2

Half Kneeling Wall Supported T-Rotation w/ Band

2 x 10

B1

Incline Pull Over ISO

2 x 30

B2

Weighted Pec Opener ISO

2 x 30

B3

Banded Lat Stretch (Bent Elbow)

2 x 30

C1

DB Hammer Curl Iso

C2

BB Skullcruhser ISO

D1

Tricep Extension Impulse

1 x 50

D2

Bicep Impulse

1 x 50

E

Prone Y Raise ISO

Conditioning

F

Engine - Wk1 - Endurance

1 Round 21:00 Endurance Pace

Recovery

G

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Wednesday
Phase 4 - Wk 3 - Day 4

Prep

A

Agility Ladder Warm Up

High Knees - Two Feet In Each - L/R Lateral High Knees - L/R Two In Two Out - L/R Backward Two In Two Out - L/R Icky Shuffle - Out Wide w Stick Icky Shuffle - Quick Crossover Icky - Quick Crossover Icky - Out Wide Backward Icky Shuffle - Quick Backward Crossover Icky - Quick Single Leg In and Out - L/R Backward Single Leg In and Out - L/R Lateral Two In Two Out - L/R Ali Shuffle - L/R

COD Sprints

B

3 x 10yds 3 x 20yds 2 x 30yds Think "Pro Shuttle" but only 1 change of direction at 5 yards, sprint through rest of distance.

C1

Front Squat

3 x 5

C2

MB Squat to Throw

3 x 5

C3

Close Grip Bench Press

3 x 5

D1

DB Front Rack Walking Lunge

3 x 6

D2

HK SA Keiser Row

3 x 10

D3

Hollow Hold - Bicycle Crunch

3 x 5

Recovery

E

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

Thursday
Phase 4 - Wk 3 - Day 5

Conditioning

A

Engine - Wk1 - Intervals

6 Rounds 2:30 Work 0:30 Rest

Recovery

B

Cool Down

Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks

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