US Sports Online Strength and Conditioning Baseball Program Sample

3 Day Competitive Baseball Program - Fielder
Sample Client
Week 1

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This is a "medium" week to help your body adapt to a new program without excessive soreness.

Rest 45 - 60 seconds between each set. You may take up to 2 minutes between the harder sets of the Squat, Bench and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.

Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).

You can change the exercises or weight by clicking on the exercise you wish to change

.

During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .

Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want! 

To update or exchange a particular exercise, click on the exercise within your program. Contact your coach for further instructions.

Please note that exercise videos and descriptions are available to fully registered clients. Click here to register today!

D a y 1

Sunday - Workout 1 Perform the sets listed in your program from left to right

Exercise Sets 1 Warmup and Stretch 5 minutes 2 Squat 18@25 lbs, 15@25 lbs 3 Dumbbell Walking Lunge Twists 15@10 lbs, 15@10 lbs 4 Leg Extension 15@20 lbs, 10@15 lbs 5 Lying Leg Curl 15@15 lbs, 10@10 lbs 6 Theraband Internal\External Warmup Rotation (AD) 12 reps, 8 reps 7 Dumbbell Bench Press 15@25 lbs, 15@20 lbs 8 Push Ups (regular position) 18 reps, 18 reps 9 Dumbbell Fly Stretch 2 minutes 10 Dumbbell Military Press 15@15 lbs, 15@15 lbs 11 Dumbbell Lateral Raise 15@10 lbs, 10@10 lbs 12 Dumbbell Rear Lateral Raise 15@10 lbs, 10@10 lbs 13 Cable Triceps Pushdown 15@35 lbs, 10@30 lbs 14 Med Ball Overhead Throw (kneeling) 6 reps, 4 reps 15 Barbell Standing Forearm Flexion 15@15 lbs, 10@15 lbs 16 Dumbbell Seated Forearm Extension 15@5 lbs, 10@5 lbs 17 Seated Toe Press 15@20 lbs, 10@20 lbs 18 Reverse Crunches 28 reps, 28 reps 19 Theraball Weighted Crunches 15@10 lbs, 10@5 lbs 20 Plate Twists 15@5 lbs, 10@5 lbs

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis  US Sports Online Strength and Conditioning
US Sports Online Strength and Conditioning