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Sunday, September 8, 2013

Pro Level Baseball and Softball Conditioning Programs Now Available For Download


From US Sports Strength and Conditioning:

Baseball

The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!

As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Here's a sample of one of our 12 week programs:

Week 1 - Day 2 (Friday) of Your ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
 
Theraband Rotators (all positions)
12 reps,8 reps,
8 reps  
3
   Video
Back Extension
9 reps,9 reps 
4
   Video
Kneeling Cross Body Extension
10 reps,10 reps 
5
   Video
Cable Close Grip Row (Low Pulley)
15 reps @ 130 lbs,12 reps @ 130 lbs 
6
   Video
Lat Pulldown Close Grip Front
15 reps @ 115 lbs,10 reps @ 105 lbs 
7
   Video
Dumbbell Lateral Raise
15 reps @ 26 lbs,10 reps @ 23 lbs 
8
   Video
Dumbbell Rear Lateral Raise
15 reps @ 20 lbs,10 reps @ 18 lbs 
9
   Video
Dumbbell Seated External Rotation
15 reps @ 17 lbs,10 reps @ 15 lbs 
10
   Video
Dumbbell Seated Forearm Extension
15 reps @ 9 lbs,10 reps @ 8 lbs 
11
   Video
Dumbbell Seated Forearm Flexion
15 reps @ 19 lbs,10 reps @ 17 lbs 
12
   Video
Standing Toe Press
15 reps @ 185 lbs,10 reps @ 170 lbs 
13
 
Seated Toe Press
15 reps @ 95 lbs,10 reps @ 85 lbs 
14
   Video
Med Ball Side Throw (standing)
6 reps,4 reps 
15
   Video
Cable High Pulley Torso Twists
20 reps @ 25 lbs,15 reps @ 30 lbs 

 Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!
 Competitive Baseball Program - Fielder
 Competitive Baseball Program - Pitcher

Softball

The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Work hard, play hard, and have fun!

Here's a sample of our 12 week program:

Week 1 - Day 3 (Monday) of Your ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Dumbbell Incline Bench Press (30 Degree)
15 reps @ 60 lbs,12 reps @ 60 lbs 
3
   Video
Med Ball Overhead Throw (kneeling)
6 reps,4 reps 
4
   Video
Front to Back Double Leg Line Hops
8 seconds,6 seconds,
6 seconds  
5
   Video
Side to Side Double Leg Line Hops
8 seconds,6 seconds,
6 seconds  
6
   Video
Dumbbell Side Lunge
15 reps @ 30 lbs,12 reps @ 30 lbs 
7
   Video
Dumbbell Step Up
15 reps @ 40 lbs,10 reps @ 40 lbs 
8
   Video
Machine Leg Extensions
15 reps @ 150 lbs,10 reps @ 135 lbs 
9
   Video
Machine Leg Curl
15 reps @ 120 lbs,10 reps @ 110 lbs 
10
   Video
Cable One Arm Row
15 reps @ 75 lbs,10 reps @ 70 lbs 

 Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!

 Competitive Softball - Pitcher
 Competitive Softball - Fielder
All programs include speed, agility, and anaerobic conditioning workouts; with complete nutritional counseling, and are adjustable to any fitness level. Click Here, fill out the brief contact form and be ready to excel today!

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