Cape Cod Baseball League Training 2021

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Position Players, Starting Pitchers, and Relief Pitchers, Training with Orleans Firebirds

For the past few summers (2019-2021) I’ve been fortunate enough to work with some of the best college baseball players in the country, in the CCBL (Cape Cod Collegiate Baseball League). In 2019, I worked strictly as a strength and conditioning coach. In 2021,  I was given the opportunity to be an assistant coach on our staff, in addition to my S&C role. The past two summers have been two of the best of my life. I’ve been able to help many of our players, and in turn they have helped me grow as a coach.

In-Season Training: My Thoughts

In-season training can be tricky to maneuver for most coaches and players. Some players use programs that call for light weights and high reps. Some coaches implement programs that focus on high intensity, high volume, and the wrong exercises. In my opinion, both of these training methodologies lose track of the big picture with regard to in season training. I believe the most important note with regard to training in-season is this… The weight room should ONLY be used to FACILITATE the athletes performance on the field. The last thing we want to do is crush an athlete in the weight room and hinder on-field outputs. On the cape, these athletes are playing to showcase their talents for a wide variety of scouts each night. My goal for the past few summers was to use the weight room, warm ups, etc. to get our athletes feeling their best to dominate on the diamond. As coaches, we should want our athletes to feel great and dominate on the field. After all, the only reason for training is to improve on-field production.

Moving along, you’ll notice in this article each athlete’s training is individualized. This individualization factors in the athletes training preferences, specific goals, what they’ve done in the past, recommendations from their college coaches, etc. To make a long story short, each athlete’s needs were different. This is reflected by their training below.

Position Players

Baylor University Outfielder, Jared McKenzie (Photo via Orleans Firebirds Baseball Club)

Starting with our position players… Most of these athletes played games every day, which is something most weren’t used to at their respective school. Typically, these athletes will play four games per week at school – a mid-week game (Tuesday or Wednesday), and a weekend series (Friday, Saturday, Sunday). With this schedule, it’s much easier to schedule training sessions. With our schedule this summer, it became more challenging with less opportunities to recover. Total training volume, intensity, and exercise selection, needed to be closely monitored.

The majority of our position players trained two to three times per week. However, a few athletes who were more advanced in their weight lifting careers trained more frequently. Two athletes in particular lifted five days per week, which you will see below. This frequency is something I personally haven’t prescribed for an athlete before. For these particular athletes, it’s what made them feel their best each night, so we bent the rules.

Position Player #1 (Catcher)

This athlete started the season with us and caught every other day so we were able to train multiple days per week. He came to us this summer with pre-existing hip and low back tightness. With that being said, we came up with an individualized prep series and training routine that helped get him out of pain and improve strength and power for the entire summer. Here are the three workouts and prep series we used for the course of the summer.

Position Player #1 (Catcher) Prep Series (prep work was done prior each training session)

A1. SMR/Foam Rolling Series

B1. Banded Hip Flexor Stretch on Bench x 1 min/side
B2. Banded Glute Stretch on Bench x 1 min/side
B3. Banded Groin/Adductor Stretch on Rack x 1 min/side

C1. Decline Bench Rocking Hip Flexor 1 set x 10-20 reps/side
C2. Decline Bench Rocking Glute Stretch 1 set x 10-20 reps/side
C3. Feet-Banded Psoas March 1 set x 10 reps/side

D1. Ankle PAILS and RAILS 1 set x 20 sec. iso-contraction/spot
D2. High Plank to Down Dog to Single-Leg Straighten 1 set x 12 reps/side
D2. RDL KB Switch 1 set x 10 reps/side

“The training this summer was really personalized and I learned a lot about what I was doing and why I was doing it. I’m always ready to learn new things and figure out what I like and Alex made it easy to do this.” – Justin Miknis

Workout #1 - Power Emphasis

A1. Dumbbell Goblet Squat Jumps 5 sets x 2 reps
A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps

B1. Standing Single-Arm Landmine Press 3 sets x 4-6 reps/side
B2. Single-Arm Dumbbell Bent-Over Row 3 sets x 8 reps/side
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Alt. Band-Behind Deadbug 2 sets x 10 reps/side
Kent State University Catcher, Justin Miknis performs machine hip thrusts as a main movement on his total body strength lift
Workout #2 - Strength Emphasis

A1. Machine Hip Thrust 3 sets x 3 reps at 85% / Belt Squat 3 sets x 5 reps at 80-85% (We alternated between both exercises from week to week. He was given the choice between the two each strength emphasized training day.)
A2. Serratus Wall Slide with Roller 3 sets x 12

B1. Dumbbell Floor Press 3 sets x 4 reps
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps
B3. Alt. Yoga Plex 3 sets x 5 reps/side

C1. Dumbbell Goblet Step-Up to High Knee Drive 2 sets x 6 reps/side
C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/side
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #3 Power Emphasis

A1. SSB Box Squat for Speed 5 sets x 2 reps at 50%
A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps

B1. Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side
B2. Single-Arm Dumbbell Chest-Supported Row 3 sets x 8 reps/side
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side

Microdose Speed Work

In addition to workouts in the gym, on some of his off days we incorporated microdosed speed training sessions. We did this when the volume of high velocity movement was lower than anticipated. Sprinting is a skill. Going even three days without sprinting can increase your risk of injury.

A1. Dynamic Warm-Up

B1. 10-Yard Sprint x 2-4 - Rest: 1 minute

C1. 20-Yard Sprint x 1-2 - Rest: 2 minutes

D1. 30-Yard Steal Start Sprint x 1-2 - Rest: 3 minutes

Position Player #1 (Outfielder) + Position Player #2 (Infielder)

Both of these athletes were advanced as far as lifting goes. They had very similar levels of strength, liked to train together, and felt best training five days per week. This was our training split at the start of the summer (weeks 1-4): M/T (Total Body – Strength/Power), W (Arm Farm), TH/F (Total Body – Strength/Power). Both athletes recovered very well from their workouts and felt great every night prior to first pitch. As a side note, both of these athletes were two of our best hitters for the duration of the summer. They led the CCBL in home runs with nine each, and were at the top of the league in runs batted in.

Weeks 1-4: Day 1 (Monday): Strength Emphasis

A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB)
A2. Elevated Trap Bar Deadlift 3 sets x 1 rep at 95%+
A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps

B1. Dumbbell Floor Press 3 sets x 4 reps
B2. Chest-Supported Dumbbell Seal Rows 3 sets x 6 reps
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Dumbbell Goblet Step-Up to High Knee 2 sets x 6 reps/side
C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps
C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
James Madison University Outfielder, Chase DeLauter Performs Heavy Trap Bar Deadlifts
Weeks 1-4: Day 2 (Tuesday): Power Emphasis

A1. Trap Bar Jump 8 sets x 1 rep at 30%
A2. Serratus Wall Slide with Foam Roller 8 sets x 6 reps

B1. Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side
B2. Dumbbell Renegade Row 3 sets x 6 reps/side
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
James Madison University Outfielder, Chase DeLauter Performs Landmine Rotational Presses
Weeks 1-4: Day 3 (Wednesday): Arm Farm

We included an "arm farm" on the third training day of each week. We did this for a few reasons...

1. They really wanted to get a good pump - I feel it's important to give an athlete a little bit of what they want so they buy into the rest of the training methods your're trying to implement with them.
2. It made them feel great for the game later that day.

Side Note: After completing this "arm farm" for the first time, both athletes homered later that night. Moral of the story, getting a sweet pump might actually contribute to more home runs.

A1. Full-Body Movement Prep x 10-15 minutes

B1. Banded Hammer Curls 4-5 sets x 20 reps
B2. Banded Tricep Pushdowns 4-5 sets x 20 reps
B3. Banded Lateral Raises 4-5 sets x 20 reps
B4. Single-Band Overhand Pull Aparts 4-5 sets x 20 reps
Weeks 1-4: Day 4 (Thursday): Strength Emphasis

A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB)
A2. Knee-Banded Supine Barbell Hip Thrust 3 sets x 3 reps at 85%
A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side
B2. Chest-Supported Dumbbell Row 3 sets x 6 reps
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Dumbbell Goblet Lateral Step-Up 2 sets x 6 reps/side
C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps
C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Virginia Commonwealth University Infielder, Tyler Locklear Performs Knee-Banded Supine Barbell Hip Thrusts
Weeks 1-4: Day 5 (Friday): Power Emphasis

A1. SSB Box Squat for Speed 5 sets x 2 reps at 50%
A2. Serratus Wall Slide with Roller 5 sets x 6 reps

B1. Standing Single-Arm Landmine Press 3 sets x 4-6 reps/side
B2. Bent-Over Single-Arm Banded Kettlebell Row 3 sets x 6 reps/side
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L , Overhand, Underhand, Dislocator)
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side

Weeks 1-4: Day 6 and Day 7: OFF from training
Virginia Commonwealth Univeristy Infielder, Tyler Locklear Performs SSB Speed Box Squats

For our second month of training we implemented overcoming isometrics prior to our main lifts on Monday, Tuesday, Thursday, and Friday. We also lowered volume and removed many exercises to keep both athletes fresh going into the last few weeks of the season. Our weekly training split changed to this – Monday: Power Lower Body, Tuesday: Strength Upper Body, Wednesday: Arm Farm, Thursday: Strength Lower Body, Friday: Power Upper Body.

Weeks 5-7: Day 1 (Monday): Power Lower Body

A1. Overcoming Isometric - High Angled Trap Bar Pull 2 sets x 4-6 sec. MAX

B1. Trap Bar Jump at 30% 10 sets x 1 rep
B2. Serratus Wall Slide with Roller 10 sets x 5 reps

C1. Standing Banded YTWA Raise with iso-hold on each rep 3 sets x 8 reps each letter
C2. Alt. Stability Ball Deadbug 3 sets x 10 reps/side
C3. 90/90 Hip Switch with Extension 3 sets x 5 reps/side

“I really enjoyed the mix of strength and explosiveness in the workouts and felt like I was able to lift 5-6 days a week and be fully recovered each day to play in the games.” – Chase Delauter

Weeks 5-7: Day 2 (Tuesday): Strength Upper Body

A1. Overcoming Isometric Barbell Floor Pin Press 2 sets x 4-6 sec. MAX

B1. Bent-Over Medicine Ball Chest Pass x 6 reps
B2. Swiss Bar Floor Press 3 sets x 3 reps

C1. High Angled Chest-Supported Dumbbell Row 3 sets x 6-8 reps
C2. Stability Ball Stir The Pot 3 sets x 10 reps/side
C3. Alt. Yoga Plex 3 sets x 5 reps/side
Weeks 5-7: Day 3 (Wednesday): Arm Farm

A1. Full-Body Movement Prep

B1. Dumbbell Zottoman Curls 3 sets x 8-10 reps
B2. Dumbbell JM Triceps Press 3 sets x 8-10 reps

C1. Band In-Front Alt. Bicep Curls 2-3 sets x 15 reps/side
C2. Band Alt. Tricep Pushdowns 2-3 sets x 15 reps/side
C3. Band Behind Alt. Bicep Curls 2-3 sets x 15 reps/side
C4. Band Alt. Tricep Overhead Extensions 2-3 sets x 15 reps/side

Training with Alex this summer was one of the best training experiences I’ve ever had. Alex knew what he was doing with us while we were in season because he was also a baseball player so he knows how the body reacts to multiple baseball games. I was in some of the best shape i’ve ever been in as well as not being sore and taxed with the long summer season. He was able to put a program together for us that helped in every way for a baseball player and highly recommend that if you have the opportunity to train with Alex.” – Tyler Locklear 

Weeks 5-7: Day 4 (Thursday): Strength Lower Body

A1. Overcoming Isometric - Barbell Squat at 90 degrees or Overcoming Isometric Trap Bar Pin Pull (mid shin) 2 sets x 4-6 sec. MAX

B1. Barbell Back Squat 3 sets x 1 rep at 95%+ or Elevated Trap Bar Deadlift 3 sets x 1 rep at 95% (They had the choice between the two exercises)
B2. Prone Y-Handcuff to Swimmer Hover 3 sets x 8 reps

D1. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter
D2. Alt. Band-Behind Straight-Leg Deadbug 3 sets x 10 reps/side
D3. 90/90 Hip Flow with Extension 3 sets x 5 reps/side
Virginia Commonwealth University Infielder, Tyler Locklear performs trap bar overcoming isometric pin pull prior to heavy trap deadlifts
Weeks 5-7: Day 5 (Friday): Power Upper Body

A1. Overcoming Isometric Push-Up 2 sets x 4-6 sec. seconds MAX

B1. Band-Assisted Plyometric Push-Up 5 sets x 3 reps
B2. Band Pull Aparts 5 sets x 10 reps each (Set 1: Diagonal Right, Set 2: Diagonal Left, Set 3: Overhand, Set 4: Underhand, Set 5: Band Over-Back)

C1. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side
C2. Stability Ball Stir The Pot 3 sets x 10 reps/side
C3. Alt. Yoga Plex 3 sets x 5 reps/side

Weeks 5-7: Day 6 and Day 7 Off from training

Position Player #4 (Outfielder)

A few games into our summer season this athlete began to experience some hip flexor tightness which he said flares up occasionally during the season. After a full assessment we implemented a soft tissue routine and some static stretching with band distraction prior to each training session. This “individualized movement prep” along with his lifting program helped to get him out of pain and feel good for the entirety of the summer. In addition, we also implemented hip openers/hip strengthening drills at the field (shown below) prior to batting practice and games. Our lifting schedule was: Monday, Thursday, and Saturday. He played mostly every game for us and felt great for each game so we kept the lifts virtually the same for the duration of the summer.

Pre-Batting Practice Routine:

A. Hip Activation Series
A1. Supine Leg Whip (Up and Down) 1-2 sets x 10 reps/side
A2. Supine Leg Whip (Out and Back) 1-2 sets x 10 reps/side
A3. Supine Single-Leg Glute Bridge 1-2 sets x 10 reps/side

Pre-Game Routine:

A1. Banded Hip Mobility Routine 1 set x 20 reps each movement

Pre-Training Prep:

A1. Complete SMR/Foam Rolling Upper + Lower Body + Glutes with lacrosse ball, and hip flexor with kettlebell

B1. Banded Rear-Foot Elevated Hip Flexor Stretch with Single-Arm Lateral Reach 1 set x 1 min/side
B2. Banded Glute Stretch on Bench 1 set x 1 min/side
B3. Rocking Glute Stretch on Decline Bench 1 set x 10 reps/side
B4. Rocking Hip Flexor Stretch on Decline Bench 1 set x 10 reps/side
B5. Feet-Elevated/Banded Psoas March on Bench 1 set x 10 reps/side

“This training allowed me to build my body up without letting the season break me down. Workouts were tailored specifically to what my body needed. Lifting heavy in-season helped me maintain my level of play while continuing to get stronger.” – Jared McKenzie

Workout #1 (Monday) Power Emphasis

A1. Banded Trap Bar Speed Pull 5 sets x 2 reps at 50%
A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps

B1. Banded Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side
B2. Banded Single-Arm Bent-Over KB Row 3 sets x 6 reps/side
B3. Alt. Yoga Plex 3 sets x 5 reps/side

C1. Supine Body Weight Single-Leg Hip Thrust with Heel Elevated on Bench 2 sets x 8 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Workout #2 (Thursday) Strength Emphasis

A1. Medicine Ball Overhead Slam 2 sets x 3 reps (12 LB) 
A2. Barbell Front Squat 2 sets x 2 reps at 85%+
A3. Serratus Wall Slide with Roller 2 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side or Dumbbell Floor Press 3 sets x 4 reps
(He had the choice between the two.)
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 8 reps/side
C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #3 (Saturday) Strength Emphasis

A1. Alt. SSB Step-Up to High Knee 3 sets x 4 reps/side
A2. Serratus Wall Slide with Foam Roller  3 sets x 12 reps

B1. Standing Single-Arm Landmine Press 3 sets x 6 reps/side
B2. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/letter
C3. Band-Behind Alt. Deadbug 2 sets x 10 reps/side

Starting Pitchers

Texas A&M University-Corpus Christi Pitcher, Hayden Thomas (Photo via Orleans Firebirds Baseball Club)

Our starters were on a 7-day pitching rotation. Similar to how most colleges set up their rotation. It was great that our team was able to use this pitching cycle as most pitchers were able to stay in the same routine they used at school. In my opinion, when you have the luxury of using a 7-day rotation it’s fantastic for allowing your pitchers to get a lot of good training in. Here’s two training routines from a couple of our starting pitchers from this summer…

Starting Pitcher #1

This pitcher was a starting pitcher this spring season. He had a specific routine that he felt best doing prior to each start at school. He was on a 7-day cycle similar to his schedule at his college. We kept a lot of the exercises the same so he felt best for his start every 7 days.

Day 1 Following his start: Recovery/Movement, Tempos, Shoulder Mobility/Stability (We did this at the field following batting practice)

A1. Full Movement Prep

B1. Tempo Runs 10 runs x 100 yards each run (75% effort sprint)
B2. Rest: EMOM (Every Minute on The Minute)

C1. Shoulder Circuit x 3 rounds (At the field)
C1. Prone Blackburn x 10 reps
C2. Supinated Banded No-Money x 12 reps (Tempo)
C3. Seated Scap Wall Slides x 15 reps (Tempo)
C4. Serratus Wall Slide with Roller x 20 reps (Tempo)
Day 2 - Challenging Total Body Lift (Strength Emphasis)

A1. Alt. Barbell Front Rack Reverse Lunge 4 sets x 3 reps/side
A2. Alt. Lateral Speed Skater 4 sets x 3 reps/side
A3. Serratus Wall Slide with Foam Roller 4 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps

C1. Single-Arm KB Rack Supported RDL 4 sets x 6 reps/side
C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps
C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps
Day 3 - Continuous Movement Circuits

Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest
A1. Forward Skip with Single Arm Forward Arm Circle + Backward Skip with Single-Arm Backward Arm Circle x 30 yards each
A2. Forward + Reverse Inchworm x 3 reps/side
A3. 90/90 Hip Switch with Hip Extension x 5 reps/side

Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest
B1. Lateral Skip with Side-to-Side Arm Swing x 30 yards/side
B2. Down Dog to Alt. Toe Tap x 5 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side
Day 4 - Total Body Lift (Power Emphasis)

A1. SSB Box Squat for Speed 8 sets x 2 reps at 50%
A2. Alt. Lateral Speed Skater 8 sets x 2 reps/side
A3. Serratus Wall Slide with Foam Roller 8 sets x 6 reps

B1. Single-Arm Landmine Row to Press 4 sets x 3 reps/side
B2. Single-Arm Dumbbell 3-Point Row 4 sets x 8 reps/side
B3. Squat to Stand with Diagonal Reach 4 sets x 5 reps

C1. Alt. KB Goblet Lateral Lunge 3 sets x 6 reps/side
C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter
C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Day 5 - Off from Training

Day 6 - CNS Primer (Day before his start)

A1. Full Body Movement Prep

B1. Trap Bar Overcoming Isometric 3 sets x 5 seconds MAX
B2. Alt. Lateral Speed Skaters 3 sets x 2 reps/side
B3. Rest: 2 min

C1. Mobility Flow x 5-10 min. Continuously
Forward hand walk, alt. strider to open-up, down dog, up dog, cervical rotation, child's pose, hand walk to back into squat
 
Day 7 - Pitch

For the coming weeks we made a few adjustments to this athletes training. He preferred to train hard the day after his start so instead of doing recovery work the day after he completed a challenging total body lift the day after his start. The second adjustment we made was including rotational medicine ball throws on his day 4 (Total Body Lift – Power Emphasis). This particular athlete felt like they helped with his sequencing on the mound. The final change we made was the day prior to his start (Day 6). He did not like the overcoming isometric, trap bar deadlift. However, he still said he felt his best training the day prior to his start. We adjusted his training on this day to stimulate the CNS.

Weeks 2-7 Training

Day 1 - Challenging Total Body Lift (Strength Emphasis)

A1. Alt. Barbell Front Rack Reverse Lunge 4 sets x 3 reps/side
A2. Serratus Wall Slide with Foam Roller 4 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps

C1. Single-Arm KB Rack Supported RDL 4 sets x 6 reps/side
C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps
C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps

“The training that Alex provided for my team and I was structured and intense. Being able to attack an individual plan truly separates this training from anything else. I got some great work in this summer!” – Hayden Thomas

Day 2 - Continuous Movement Circuits + Shoulder Strength/Mobility

A1. Continuous Movement Circuit x 10-15 min, no rest
A1. Forward Skip with Forward Arm Circles x 30 yards
A2. Backward Skip with Backward Arm Circles x 30 yards
A3. Backwards Serratus Crawl x 10 yards
A4. Prisoner Ghost Side-Hurdle x 5 reps/side 

B1. Continuous Movement Circuit #2 x 10-15 min, no rest
B1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side
B2. Down Dog to Alt. Toe Tap x 10 reps/side
B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side

C1. J-Band Shoulder Series x 2-3 sets
C1. J-Band Y’s with Iso-Hold x 8-10 reps
C2. J-Band T’s with Iso-Hold x 8-10 reps
C3. J-Band A’s with Iso-Hold x 8-10 reps
C4. J-Band W’s with Iso-Hold x 8-10 reps
Day 3 - Total Body Lift (Power Emphasis) or Sprint Workout at Field

There were times when this athlete couldn’t get to the gym to train on this day. When the weight room wasn’t an option, we ran sprints at the field after he threw.

Total Body Power Lift

A1. SSB Box Squat for Speed 8 sets x 2 reps at 50%
A2. Alt. Lateral Speed Skater 8 sets x 2 reps/side
A3. Serratus Wall Slide with Foam Roller 8 sets x 6 reps

B1. Single-Arm Landmine Row to Press 4 sets x 3 reps/side
B2. Medicine Ball Side Rotational Scoop Toss 4 sets x 2 reps/side
B3. Wall Single-Leg RDL to Open-Up 4 sets x 6 reps/side

C1. Alt. KB Goblet Lateral Lunge 3 sets x 6 reps/side
C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter
C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Sprint Workout following Batting Practice

A1. 2 sprints x 10 yards (60 sec. rest after each)
A2. Alt. Bent-Knee Deadbug with Exhale 2 sets x 5 reps/side

B1. 2 sprints x 20 yards (2 min rest after each)
B2. Alt. Bent-Knee Deadbug with Exhale 2 sets x 5 reps/side

C1. Build-Up + Flying Sprints 2-4 sprints 20 + 20 (95%) (3 min rest after each)
C2. Alt. Bent-Knee Deadbug with Exhale 4 sets x 5 reps/side
Texas A&M University-Corpus Christi Pitcher, Hayden Thomas performs safety squat bar speed box squats as a main movement in his total body power lift
Day 4 - Continuous Movement Circuits

Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest
A1. Forward Skip with Single Arm Forward Arm Circle + Backward Skip with Single-Arm Backward Arm Circle x 30 yards each
A2. Forward + Reverse Inchworm x 3 reps/side
A3. 90/90 Hip Switch with Hip Extension x 5 reps/side

Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest
B1. Lateral Skip with Side-to-Side Arm Swing x 30 yards/side
B2. Down Dog to Alt. Toe Tap x 5 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side
Day 5 - Off from training

Day 6 - CNS Primer (Day before his start)

A1. Medicine Ball Overhead Slam 4 sets x 3 reps
A2. Band-Assisted Plyometric Push-Up 4 sets x 4 reps
A3. Box Jumps (50% of max box jump height) 4 sets x 5 reps
10-20 sec. Rest after each exercise. At the end of each round he worked on supine diaphragmatic breathing by taking 5 deep breathes (3 sec. inhale followed by a 5 sec. exhale)

B1. Overhand Band Pull Apart 3 sets x 15 reps
B2. Alt. Bent-Knee Deadbug with exhale on each rep 3 sets x 10 reps/side

C1. Mobility Flow x 5-10 min. Continuously
Forward hand walk, alt. strider to open-up, down dog, up dog, cervical rotation, child's pose, hand walk to back into squat
 
Day 7 - Pitch

Starting Pitcher #2

This pitcher joined us the last month of the season. His first two appearances on the mound came as a reliever. After doing well in his two outings, we moved him into the starting rotation (7-day rotation). As you’ll notice below, this athlete felt comfortable lifting only one day in-between starts. This made his body feel best for the two starts he made for us. In those two starts he threw 7 innings combined, gave up zero hits, zero runs, and struck out 5.

Week 1 Training:

Day 1 - Recovery Day (Movement, Shoulder Mobility/Stability, Tempos)

A1. SMR/Soft Tissue Series

B1. Continuous Movement Circuit x 30 minutes or 5 rounds
B1. 90/90 Hip Switch with Ext. + Lunge x 5 reps/side
B2. Prone YTWA Liftoff x 10 reps/letter
B3. Alt. Yoga Plex x 5 reps/side
B4. Alt. RDL KB Switch x 10 reps/side

C1. Shoulder Circuit x 2-3 rounds
C1. Blackburn x 10 reps
C2. Supinated Banded No-Money x 12 reps (Tempo)
C3. Seated Scap Wall Slides x 15 reps (Tempo)
C4. Serratus Wall Slide with Roller x 20 reps (Tempo)
C5. Single-Arm KB Overhead Carry x 30 yards/side

D1. Tempo Treadmill Program
Treadmill set to 1 degree incline
1 set = Walk at 3.5 mph for 2 min + Jog at 8.0-9.0 mph for 1 min
6-7 total sets for a total time of 20+ minutes
Once completed, he performed a 4 min cool down by walking for 4 minutes at 3.0 mph
Day 2 - Challenging Total Body Lift (Strength Emphasis)

A1. Medicine Ball Overhead Slam 2 sets x 3 reps (12 LB)
A2. Barbell Front Squat 2 sets x 2 reps at 85%
A3. Serratus Wall Slide with Foam Roller 2 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side 
B2. Chest-Supported Dumbbell Row 3 sets x 8 reps
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Single-Leg Dumbbell RDL 4 sets x 6 reps/side
C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps
C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps
Day 3 - Continuous Movement Circuits

Movement Circuit #1 (A1-A4) x 10-15 min continuously, no rest

A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side
A2. Forward + Reverse Bear Crawl x 5 yards forward + 5 yards backward
A3. Prisoner Ghost Side Hurdle x 5 reps/side
A4. Scapular Push-Up x 12 reps

Movement Circuit #2 (B1-B4) x 10-15 min continuously, no rest
B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each
B2. Forward + Reverse Inchworm x 3 reps each
B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side
B4. Down Dog to Alt. Toe Tap x 5 reps/side
Day 4 - Sprint Workout Following Bullpen

A1. Sprints 2 sprints x 10 yards
A2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
A3. Rest: 1 minute

B1. Sprints 2 sprints x 20 yards
B2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
B3. Rest: 2 minutes

C1. Build + Flying Sprints 2 sprints x 20 + 20 (95%)
C2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
C3. Rest: 3 minutes
Day 5 -  Continuous Movement Circuits

Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest
A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side
A2. Forward + Reverse Inchworm x 3 reps each
A3. 90/90 Hip Switch with Extension x 5 reps/side

Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest
B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each
B2. Down Dog to Toe Tap to Thoracic Rotation x 5 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side

Day 6 - OFF from Training

Day 7 - Pitch

“Alex is one of the most knowledgeable strength trainers I’ve ever worked with. As a starting pitcher with Orleans, Alex helped to develop a personalized weekly plan for me to perform at my best on the mound. He covered everything necessary from recovery work, lifts, movements circuits, and shoulder care. I’m thankful for his help and will continue to implement his training style throughout my career.” – Nate Florence

Week 2 Training:

Day 1 - Recovery Day (Movement, Shoulder Mobility/Stability, Tempos)

A1. SMR/Soft Tissue Series

B1. Continuous Movement Circuit x 30 minutes or 5 rounds
B1. 90/90 Hip Switch with Ext. + Lunge x 5 reps/side
B2. Prone YTWA Liftoff x 10 reps/letter
B3. Alt. Yoga Plex x 5 reps/side
B4. Alt. RDL KB Switch x 10 reps/side

C1. Shoulder Circuit x 2-3 rounds
C1. Blackburn x 10 reps
C2. Supinated Banded No-Money x 12 reps (Tempo)
C3. Seated Scap Wall Slides x 15 reps (Tempo)
C4. Serratus Wall Slide with Roller x 20 reps (Tempo)
C5. Single-Arm KB Overhead Carry x 30 yards/side

D1. Tempo Treadmill Program
Treadmill set to 1 degree incline
1 set = Walk at 3.5 mph for 2 min + Jog at 8.0-9.0 mph for 1 min
6-7 total sets for a total time of 20+ minutes
Once completed, he performed a 4 min cool down by walking for 4 minutes at 3.0 mph
Day 2 - Challenging Total Body Lift (Strength Emphasis)

A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB)
A2. Barbell Front Squat 3 sets x 1 rep at 95%+
A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps

B1. Band-Resisted Push-Up 3 sets x 6-8 reps
B2. Chest-Supported Dumbbell Row 3 sets x 8 reps
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Single-Leg Dumbbell RDL 4 sets x 6 reps/side
C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps
Rutgers University Pitcher, Nate Florence performs heavy barbell front squats as a main movement in his total body strength lift
Day 3 - Continuous Movement Circuits

Movement Circuit #1 (A1-A4) x 10-15 min continuously, no rest
A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side
A2. Forward + Reverse Bear Crawl x 5 yards forward + 5 yards backward
A3. Prisoner Ghost Side Hurdle x 5 reps/side
A4. Scapular Push-Up x 12 reps

Movement Circuit #2 (B1-B4) x 10-15 min continuously, no rest
B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each
B2. Forward + Reverse Inchworm x 3 reps each
B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side
B4. Down Dog to Alt. Toe Tap x 5 reps/side
Day 4 - Sprints Following Bullpen

A1. Sprints 2 sprints x 10 yards
A2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
A3. Rest: 1 minute

B1. Sprints 2 sprints x 20 yards
B2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
B3. Rest: 2 minutes

C1. Build + Flying Sprints 2 sprints x 20 + 20 (95%)
C2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
C3. Rest: 3 minutes
Day 5 -  Continuous Movement Circuits + Shoulder Mobility/Strength

A1. Continuous Movement Circuit x 10-15 min
A1. Forward Skip with Forward Arm Circles x 30 yards
A2. Backward Skip with Backward Arm Circles x 30 yards
A3. Reverse Inchworm x 6 reps
A4. 90/90 Hip Switch with Extension + Lunge x 5 reps/side

B1. Continuous Movement Circuit #2 x 10-15 min
B1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side
B2. Down Dog to Alt. Toe Tap to Thoracic Rotation x 5 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Reach x 5 reps/side

C1. J-Band Shoulder Series x 2-3 sets
C1. J-Band Y’s with Iso-Hold x 8-10 reps
C2. J-Band T’s with Iso-Hold x 8-10 reps
C3. J-Band A’s with Iso-Hold x 8-10 reps
C4. J-Band W’s with Iso-Hold x 8-10 reps

Day 6 - OFF from Training

Day 7 - Pitch

Relief Pitchers

Kennesaw State University Pitcher, Connor Housley (Photo via Orleans Firebirds Baseball Club)

Most of our relief pitchers threw two days per week. This meant less time in the weight room. To reiterate, the only goal with our in-season training was to FACILITATE on-field out-put. I didn’t want to use all our athletes’ energy in the gym. I wanted all that energy to be used on the field, dominating at their position. Having said this, our relievers trained two times per week around their outings. Our pitching coach, Matthew Troupe who is the current pitching coach at the University of Hawaii did a great job all season of staying in constant communication with myself and our players to ensure their training and outings were synced up perfectly.

Relief Pitcher #1

This particular athlete liked lifting only on the day after his outings. He threw two times per week so we were able to get two training sessions in each week. After each outing we alternated between workout #1 and workout #2 shown below.

Training Weeks 1-3

Workout #1 Strength Emphasis

A1. Overhead Medball Slam 2 sets x 3 reps (12 LB)
A2. Barbell Front Squat 2 sets x 2 reps at 85%+
A3. Serratus Wall Slide with Roller 2 sets x 12 reps

B1. Band-Resisted Push-Up 3 sets x 6-8 reps
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #2 Power Emphasis

A1. SSB Box Squat for Speed 5 sets x 2 reps at 50%
A2. Serratus Wall Slide with Roller 5 sets x 6 reps

B1. Standing Single-Arm Landmine Press 3 sets x 6 reps/side
B2. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Dumbbell Goblet Alt. Reverse Lunge 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Relief Pitcher Training Weeks 4-6

Workout #1 Strength Emphasis

A1. Overhead Medball Slam 3 sets x 3 reps (12 LB)
A2. Elevated Trap Bar Deadlift or Barbell Front Squat (He had the choice between the two exercises) 3 sets x 1 rep at 95%+
A3. Serratus Wall Slide with Roller 3 sets x 12 reps

B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side / Dumbbell Floor Press 3 sets x 4 reps (We alternated between both exercises. He was given the choice each training day)
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 8 reps/side
C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/letter
C3. Alt. Band-Behind Bent-Knee Deadbug 2 sets x 10 reps/side
University of Georgia Pitcher Michael Polk performs heavy barbell front squats as a main movement in his total body strength lift
Workout #2 Power Emphasis

A1. Barbell Front Squat for Speed 6 sets x 2 reps at 50%
A2. Serratus Wall Slide with Roller 6 sets x 5 reps

B1. Split-Stance Single-Arm Press 3 sets x 4 reps/side
B2. Single-Arm Dumbbell Chest-Supported Row 3 sets x 8 reps/side
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Alt. Double-Kettlebell Front-Rack Reverse Lunge 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Reverse Crunch with Kettlebell Counterbalance 2 sets x 8 reps

Relief Pitcher #2

This athlete’s training cycle consisted of two total body workouts per week. One of these workouts was completed the day after his outing. This day was our “strength focused lift” and was more challenging out of the two. The other workout took place the day prior to his outing. He was technically “hot” on this day but in case of an emergency he wasn’t going to pitch. For this athlete’s second workout of the week we focused on total body power. Total volume was kept low, and exercises were chosen to not interfere with his next outing.

Relief Pitcher Wave 1 (Weeks 1-4)

Workout #1 Strength Emphasis (Day Following Outing)

A1. Overhead Medicine Ball Slam 2 sets x 3 reps
A2. Barbell Front Squat 2 sets x 2 reps at 85%
A3. Serratus Wall Slide with Roller 2 sets x 12 reps

B1. Dumbbell Bench Press 3 sets x 4-6 reps (RPE: 7-8)
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps (RPE: 7-8)
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Alt. Dumbbell Goblet Reverse Lunge 3 sets x 6 reps/side
C2. Prone Y, T, ER, A Raise with Iso-Hold on Incline Bench 3 sets x 8 reps/letter 
C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Workout #2 Power Emphasis (Day Before an Outing)

A1. Trap Bar Jump 8 sets x 1 rep at 30%
A2. Serratus Wall Slide with Roller 8 sets x 5 reps

B1. Single-Arm Landmine Rotational Press 3 sets x 4 reps/side
B2. Split-Stance Single-Arm Landmine Dead-Stop Row 3 sets x 6 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Chain-Resisted Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side

For our second wave of training, we kept our total body power workout the exact same. This lift made him feel great for his outing and we wanted to keep it that way. As for our challenging strength emphasized lift we changed up some of the exercises and went heavier on our main lift as you’ll see below. On this day, you’ll also notice I gave him a few options to choose from. I feel it’s important to do this in season to allow the athlete to choose what will make his body feel best on that day.

Relief Pitcher Wave 2 (Weeks 5-7)

Workout #1 Strength Emphasis (Day Following Outing)

A1. Overhead Medicine Ball Slam 3 sets x 3 reps
A2. Barbell Front Squat or Elevated Trap Bar Deadlift 3 sets x 1 rep at 95%+ (He had the choice between the two exercises)
A3. Serratus Wall Slide with Roller 3 sets x 12 reps

B1. Dumbbell Bench Press Variation 3 sets x 4 reps (Alt. DB Bench Press, DB Floor Press, DB Bench Press) - Athlete had the choice each workout(RPE: 7-8)
B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps (RPE: 7-8)
B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps

C1. Alt. Dumbbell Goblet Reverse Lunge 3 sets x 6 reps/side
C2. Prone Y, T, ER, A Raise with Iso-Hold on Incline Bench 3 sets x 8 reps/letter 
C3. Stability Ball Stir The Pot 3 sets x 10 reps/side

Alex is up there with some of the best coaches I’ve been around. He works extremely hard to develop an individualized workout for everyone that is not far off perfect. Thanks to him I not only stayed healthy, but actually got stronger throughout the taxing summer!– Connor Housley

Workout #2 Power Emphasis (Day Before an Outing)

A1. Trap Bar Jump 8 sets x 1 rep at 30%
A2. Serratus Wall Slide with Roller 8 sets x 5 reps

B1. Single-Arm Landmine Rotational Press 3 sets x 4 reps/side
B2. Split-Stance Single-Arm Landmine Dead-Stop Row 3 sets x 6 reps/side
B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side

C1. Chain-Resisted Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side
C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator)
C3. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side

Relief Pitcher #3

This athlete’s training differed from the majority of our players this summer. This player needed more tempo work for the extreme ranges of motion that his body presented (hyper mobility). We lifted one to two days per week, following his outings and alternated between each lift for the majority of the summer. You’ll notice below, his main movement for each workout involves a slow eccentric. This is something I RARELY program for an athlete in season. However, for this particular athlete, it’s what he needed and these workouts greatly benefited him for the duration of the summer.

Workout #1 Strength Emphasis

A1. Kettlebell Goblet Eccentric Split Squat 4 sets x 6 reps/side with a slow controlled lowering on each rep
A2. Serratus Wall Slide with Foam Roller 4 sets x 8 reps

B1. Bodyweight Yoga Pushup 3 sets x 8-10 reps
B2. Chest-Supported Dumbbell Row 3 sets x 12 reps
B3. Alt. KB Goblet Cossack Squat 3 sets x 10 reps/side (Light weight, slow controlled transition side-to-side to keep tension on glutes and hamstrings)

C1. Single-Leg Bodyweight Hip Thrust with 3 sec. Iso-Hold at the top of each rep 3-4 sets x 8 reps/side
C2. Prone Row Rotate and Reach on Incline Bench 3-4 sets x 10 reps
C3. Stability Ball Stir The Pot 3-4 sets x 10 reps/side
Southern New Hampshire University Pitcher, Jeff Praml performs slow eccentric kettlebell goblet split squats as a main movement on his total body strength lift
Workout #2 Strength Emphasis

A1. Kettlebell Goblet Eccentric Rear-Foot Elevated Split Squat 4 sets x 6 reps/side with a slow controlled lowering on each rep
A2. Serratus Wall Slide with Foam Roller 4 sets x 8 reps

B1. Standing Single-Arm Landmine Press 3 sets x 8 reps/side
B2. Single-Arm Chest-Supported Dumbbell Row 3 sets x 8 reps/side
B3. Alt. KB Goblet Cossack Squat 3 sets x 10 reps/side (Light weight, slow controlled transition side-to-side to keep tension on glutes and hamstrings)

C1. Single-Leg Bodyweight Hip Thrust with 3 sec. Iso-Hold at the top of each rep 3-4 sets x 8 reps/side
C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter
C3. Stability Ball Stir The Pot 3 sets x 10 reps/side

Wrapping Up

Over the course of this summer, I had the opportunity to work with over 20+ players from our team. The workouts shown above are just a small sample size of what went into our training this season. The cape is special, anyone who’s ever been to a game knows this but for me, the relationships that I was able to make with each player will last a lifetime. I’m very thankful for our head coach, Kelly Nicholson for giving me this opportunity, and for the players for entrusting me with helping to further their careers!

In-Season Training Program

Most of the workouts shown above are straight from the training templates featured in our Baseball In-Season Training Program. If you’re someone who wants to dominate on the field I HIGHLY recommend that look into this program. CLICK HERE for more information!

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