Baseball OffseasonPhase: Strength/ExplosoinPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Wednesday FridayUpper Body Plyos Explosion Upper Body/Lower BodyMB Seated Drop Catch 3x10 High Pulls 3x5 Sumo Deadlift 5x5MB Drop Catch 3x10 Scoop Clean Pulls 2x8 DB One Arm Row 3x8MB Overhead Throw 3x10 DB Squat 3x8eaPlyo Pushups (plate) 4x5 Upper Body Face Pulls 2x12

2-Board Bench 5x5 3 Way Delt Raise 2x12Lower Body Plyo Pushups (ball) 3x12Box Squat 3x10 Reach Backs 3x12 Aux SupersetSLDL 3x10 Exp. Triceps Ext. 2x6Split Squat 3x10 Shoulder Bar Curls 2x6

Scare Crows 2x15Back Three Way Delt 2x15 CoreDB Pullover 2x8 Hyperextensions 3x16Bent Row 2x8 Core Decline Twists 3x16

Plate Choppers 3x16 Forearm Curls 3x50Core Kneeling MB Chop 3x10Standing Pulldowns 100x Rice Grip 1 minMB Twist Throw 3x163 Way Forearm 3x12

Baseball OffseasonPhase: Strength/ExplosionPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Wednesday FridayUpper Body Plyos Explosion Upper Body/Lower BodyMB Chest Pass (seated) 3x10 High Pulls 3x5 Box Squat 3x8MB Drop Catch 3x10 Scoop Clean Pulls 2x8 1 Leg SLDL 3x8One Arm Throw 3x10 DB One Arm Row 3x8Aroung the Head Throw 3x10 Upper Body Seated DB Cleans 2x12

DB One Arm Bench 5x5 Seated Band Row 2x12Lower Body Plyo Pushups (plate) 3x12One Leg Squat 3x10 Reach Backs 3x12 Aux SupersetForward Lunge 3x10 Tricep Overhead Extensions 3x6DB Squat 3x10 Shoulder DB Curls 3x6

Empty Cans 2x15Back Band Pull Aparts 2x15 CoreDB Pullover 2x8 Hyperextensions 3x16Pulldowns 2x8 Core Decline Twists 3x16

Decline Twist 3x16 Forearm Curls 3x50Core Kneeling MB Chop 3x10Standing Pulldowns 100x Rice Grip 1 minMB Twist Throw 3x163 Way Forearm 3x12

Baseball OffseasonPhase: Strength/ExplosoinPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Wednesday FridayUpper Body Plyos Explosion Upper Body/Lower BodyMB Pushup Toss 3x10 High Pulls 4x4 Box Squat w/ Chain 4x2MB Seated Overhead Toss 3x10 Scoop Pulls 2x8 SLDL 4x2Plyo Pushups (Plate) 4x5 DB Pullover 2x8

Upper Body 3 Way Delt Raise 2x8Lower Body Floor Press 4x4 Incline Rear Raise 2x15Sumo Deadlift 4x4 Scapula Pushups 3x20One Leg SLDL 4x4 Reach Backs 3x12 Aux SupersetDB Pivot Lunge 4x4 DB Cross Body Triceps Ext 3x6

Shoulder Bar Curls 3x6Back Scare Crows 2x15Band Pulldown 3x20s Empty Cans 2x15 CoreDB One Arm Row 2x15 Hyperextensions 3x16

Core Decline Twisting Pressdown 3x16Core Band Woodchops 3x16 Forearm Curls 3x75MB Twist Throw 3x8 Kneeling MB Chop 3x10 Hammer Swings 75xCombat Handle Twists 3x10 Rice Grip 2x1 min3 Way Forearm 3x15

Baseball OffseasonPhase: Strength/ExplosionPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Wednesday FridayUpper Body Plyos Explosion Upper Body/Lower BodyStanding Overhead Toss 3x10 High Pulls 4x4 DB One Leg Squat 3x8Around The Head Toss 3x10 Scoop Pulls 2x8 Pivot Lunge 3x8One Arm Throw 3x10 Lat Pulldown 3x8

Upper Body 3 Way Delt Raise 3x8Lower Body 2 Board Bench 3x6 Incline Y Raise 2x15Box Squat 3x6 Plyo Pushups (ball) 3x15Reverse Lunge 3x6ea Inverted One Arm Pullup 3x15 Aux SupersetArch Lunge 3x3ea Lying Triceps Ext. w/ Pronation 3x6

Shoulder DB Curls 3x6Back Empty Cans 2x15DB Pullover 2x8 Band Pull Aparts 2x15 CoreBent Row 2x8 Hyperextensions 3x16

Core Press Crunch 3x25Core Kneeling MB Chop 3x10 Forearm Stick dwn up dwn upWoodchops (High) 3x8 Roman Chair w/ Band 3x25 Hammer 75xLunging MB Twist Throw 3x10 Rice Grip x2min3 Way Forearm 3x15

Baseball OffseasonPhase: Strength/ExplosionPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Tuesday ThursdayUpper Body Plyos Explosion Upper Body PlyosStanding Overhead Toss 3x10 High Pulls 4x3 Around The Head Toss 3x10One Arm Throw 3x10 Scoop Pulls 2x8 Lying Drop Catch 3x10Lunge Throw 3x10 MB Woodchops 3x6

Upper BodyLower Body 2 Board Bench 3x5 Lower Body Cross Body Triceps Ext.DB Squat 3x4 DB Physioball Bench 3x5 Box Squat w/ Band 4x3Lateral Lunge 3x4 Plyo Pushups (MB) 3x12 SLDL 4x3Pivot Lunge 3x4 Hockey Lunge 4x3

ShoulderBack Scare Crows 2x15 ShoulderDB Pullover 3x8 Three Way Delt 2x15 Empty Cans 3x15

Band Pull Aparts 3x15Core CoreMB Twist Throws 3x16 Twisting Plate Raise 3x16 CoreBand Woodchops (Split Leg) 3x14 Suspended Twist 3x16 Two Hand Bar Twist 3x163 Way Forearm 3x20 Forearm Stick dwn up dwn up Roman Chair w/ Band 3x25

Hammer x100

Baseball OffseasonPhase: Strength/ExplosionPurpose: To increase strength and speed of motion to improve sport specific athletic abilityLength: 4 Weeks

Monday Tuesday ThursdayUpper Body Plyos Explosion Upper Body PlyosStanding Overhead Toss 3x10 High Pulls 5x2 Alt. Arm Overhead Toss 2x5 eaOne Arm Throw 3x10 Scoop Pulls 2x8 Around The Head Toss 3x10Lunge Throw 3x10 Drop Catch 3x10

Upper BodyLower Body Floor Press 3x8 Lower BodySumo Deadlift 3x4 One Arm Bench 3x8 Box Squat 4x3Pivot Lunge 3x4 Face Pulls 3x8 DB Box Jump 4x3Walking Lunge 3x4 Hockey Lunge 4x3

AuxBack Exp. Triceps Ext. 3x6 ShoulderDB Pullover 3x8 DB Curls 3x6 Scare Crows 3x15

Band Pull Aparts 3x15Core CoreCombat Handle Twists 3x10ea MB Twist Throws 3x16 CoreSplit Leg Woodchop 3x10ea Bus Drivers 3x10 One Hand Bar Twist 3x163 Way Forearm 3x20 Rice Grip x2min Roman Chair w/ Band 3x25

Hammer x100

PEP Shoulder ProgramPEP x3

Front Raise x10Lateral Raise x10Bent Lateral Raise x10Bent Scarecrow x10Scarecrow x10Empty Cans x10Twisting Shoulder Press x10