Offseason Beast (Baseball)

Offseason baseball program designed to create explosive power, speed, agility and rotational power. Should be bulked on for the first 5-8 weeks, or until the final month before season. Founded on the idea of building size, strength and power while simultaneously teaching the body to use this improved strength in baseball specific movements. 

Novice to intermediate, initially designed for a 12-year-old late beginner, but obviously scalable to your needs. 

Weight and intensity should drop as you get closer to season with a heavier focus of injury prevention and stamina. We also throw everyday after lifting but adjust day to day pending arm car, point in the ramp up, etc.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Single Leg Squat With Rotation

Bayesian Curl

Leg Extension

Hammer Curl

Katana Extension

Tricep Pushdown (Cable)

Quads and Arms

Internal Rotation

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Cable Crossover

Face Pull

I, Y, T (IYT) Raise

Lateral Med Ball Slam

Chest and Shoulder

Lu Raise

Drag Curl

Tricep Kickback

Arm, forearm and other 

Power Shrug

Kettlebell Swing

Lat Pulldown

Kroc Row

Prowler Push

Back, Hamstring and Calves

100m Sprint

Rope Twist

Lateral Box Jump

Athlete Day

Power Clean

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