Dear Coach or Parent,

First of all, I want to sincerely thank you for purchasing your new program and trusting us to be
involved in your process. I hope you find this program as rewarding to implement as I did to
create. I knew there was a need to a product like this but creating one that I felt was A. Safe, and
B. Effective was challenging.
I am a very hands-on coach. I like to be present and in the mix. Putting out a virtual based
program and not being able to coach this program on the fly was a challenge for me. I wanted
to make it easy to implement for coaches and parents, but also effective and safe. I trust the
person implementing and supervising the program will be able to make the necessary
adjustments for each athlete, even if that means ceasing the program altogether.
All of the exercises are demonstrated via clickable links on your PDF workout. This is so you can
access it from your computer or any mobile device you choose to download it to. We also have
included “Walk Through” videos to show you exactly how to implement each day as detailed as
possible. We’re all about the details!
Each block is broken into 4-week sections. This particular program is designed as a phase in our
Offseason Program. The first block is comprised of exercises and programming designed to
acclimate our athletes to the new stresses they will be exposed to. The second block is to
increase throwing volume on the mound and power in the weightroom. The third block is aimed
at transferring the strength/speed/power gained from the weightroom to the mound and
ultimately our velocity.
The workout is full of progressions and should be progressive for all individuals and all ages. I ask
you to use your discretion when implementing the workout and throwing program, especially for
novice athletes. All workouts should emphasize safety first. Never sacrifice safety for weight.
Don’t stress how much weight one can do, stress form. Number one on our agenda is injury
prevention for athletes. Number two is development and performance. Be sure to progress only
when the athlete is ready to progress. Sometimes the best form of progression is regression in
terms of weight, safety, and proper form.
Have fun. Good Luck. Train hard.
WIN THE KIDS,
Brian Neal
Co-Founder, Head Performance Coach
ONEighty Athletics, LLC
bneal@oneightyathletics.com
 Disclaimer
This training product, videos, and the following guidelines have been provided as general
information for exercise and rehabilitation and are intended for educational purposes. Any
individual beginning exercises contained in this product or beginning any other exercise program,
should first consult with a qualified health professional. Discontinue any exercise that causes
discomfort and/or dysfunction and consult with a qualified medical professional immediately.
Please consult with a physician prior to implementing any rehabilitation or exercise protocol. This
product does not contain medical advice. The instructions and advice presented are in no way a
substitute for professional testing, instruction, or training. The creator, producer, and distributor
of this program disclaim any liabilities or loss, personal or otherwise, in connection with the
exercises and advice herein.

Before you, your clients, or your athletes begin any physical fitness program, please consult a
doctor. This document may not be reproduced or transmitted in any form without permission
from the author.

© Copyright 2021 by ONEighty Athletics, LLC. All rights reserved.

 VELO POWER PACK
Welcome to the Velo Power Pack program. This program is designed for exactly that… to develop
peak throwing velocity!
We are ONEighty Athletics and we have been at the pinnacle of the baseball strength and
conditioning field for years. We’ve been around so many great baseball coaches and athletes
over the years, we’ve learned a few things, and one of the things we've learned is...

VELOCITY MATTERS!
I know, I know… You already know that, but think about it: You're out there every day working
your tail off and trying new programs. Mixing and matching this throwing program with that
weighted ball program, and dabbling in this strength program with those arm exercises… but
nothing changes. Your velo may even go down! Imagine if you could get the benefit of an all-
inclusive velocity increasing program at once... streamlining your time and effort, but collected
from some of the best minds in all of baseball!
Fear no more. You’re in the right place. Our program was specifically designed to increase
throwing velocity for hitters and pitchers. We wanted to build strong, stable, resilient athletes
that have cannons for arms. Whether you’re pitching from 60’6, throwing across the infield, or
throwing a laser to home plate, your CAN improve your velocity.
We wanted to lay out every aspect of this program for you. We start every day with a dynamic
warm up, weighted ball and throwing program, speed and power training, then finally lifting for
extra size and strength! Disclaimer - This is a pretty advanced program and should be followed
exactly as it is laid out. Doing more could result in serious injury.
If you follow our program as it is laid out, it will set you up for serious velocity potential. We will
work on strength, speed, power, mechanics, timing, and ultimately, intent behind our throws.
To complete this program, it will require a lot of work, time, dedication, and commitment. You
will be asked to warm up well, do the weighted ball and throwing program, run, lift, and recover.
Oh yeah, and do most of that 5 days a week!
There are so many coaches and athletes looking for a quick and easy fix. Well, I’m sorry, but this
isn’t a quick or easy fix. Nothing in life worth having comes easy (unless you’re one of those who
God blessed with a lightning bolt as an arm… but even then, there is room for improvement).
Throwing velocity is no different. The better mechanics you have, the more strikes you’ll throw.
The cleaner arm action you have, the healthier you’ll be. The more strength you develop, the
more powerful you’ll be. Combine all of those and you’ll have the potential to throw harder than
ever!
So, let’s dig in and get started!
 THE BIG PICTURE OF OUR PROGRAM:
We focus mainly on tested strategies for increasing our velocity while maintaining proper arm
health and safety. Without this proper progression in throwing AND physical fitness, increasing
velocity would never be successful. But we believe more goes into creating a successful,
sustainable program.
Mechanics and Timing
• Movement efficiency and arm patterning is the name of the game when trying to throw hard,
throw strikes, and remain healthy.
• The health and durability of our arm is paramount. Proper mechanics in coupling our lower
and upper half, arm action, and follow through will not only help keep us safe and healthy,
but also add a few mph to our throwing velocity.
• We can create cleaner arm action by using drills to mimic a pattern that we want. We can
get more quality repetitions with the correct pattern with the drills and principles used in our
program.
Size, Strength and Power
• Size and positive weight gain may be the biggest contributor to throwing velocity. The term
Mass = Gas rings true… mostly. Optimal mechanics and strength are also KPI’s (key
performance indicators) but having the extra mass and momentum to get down the mound
are extremely helpful
• Being able to produce force through your drive leg into the rubber, and applying that force
down the mound is imperative in being able to throw hard (Newton’s 3rd Law of Motion)
• Just as important as being able to produce the force on the back side is putting on the brakes
and absorbing force on the front side
Recovery and Mobility
• Having the ability to recovery between pitches, innings, and outing should be emphasized.
• Having mobility throughout the throwing motion is key in being about to throw hard but also
stay healthy. A long muscle is a strong muscle.
Intent and Mindset
• The Long Game - Developing the ability to throw hard does not happen overnight. We want
deliberate and consistent growth through sustainable strategies.
• In order to throw hard, you have to practice throwing hard. This comes into play on your pull
downs, bull pens, and live outings.
• Throwing hard requires the body and arm to move at high velocities to reach peak throwing
velocity. You cannot reach peak throwing velocity without the correct intensity in the
throwing motion. To throw hard, you must try to throw hard. But not without the correct
strength, mobility, and timing on place.
 WARM UPS
We have provided several warm up for you to choose from. Warm ups are vital for any part of
this program, from lifting, to throwing, to running!
Be sure you warm up to throw, not throw to warm up
Warm Ups:
The following warm-ups will prepare your body to train at the highest level.
Prior to all exercise sessions whether it is strength training, conditioning, speed training, or
agilities, a complete warm-up session must be completed. A proper warm-up will:
1. Prepare the major joints for strenuous activity through all ranges of motion
2. Increase the body’s internal body temperature prior to training
3. Protect against injury by improving the range of motion within the muscles and the joints
4. Is specific to the workout or sport you are preparing to do
5. Mentally prepare an athlete for the training that is about to be done
6. Pre-heat the muscles so that you can obtain maximum benefits from the pre-workout stretch
7. Increases blood flow. Increase in oxygen supply
8. Stimulate the Central Nervous System
9. Reduces the time of motor reactions
10. Improves coordination which improves motor performance
Before starting your strength-training workout, running workout, throwing plan or bullpen,
complete the following warm-up exercises.
This warm-up involves flexibility exercises while doing sport specific movements. The movements
used are specific to the sport and the workout program. You can choose between the ones you
want to do. Do not do the same one every day. Add variety to your movement preparation.
Dynamic Throwing Warm Ups: Speed and Agility Warm Ups:
Dynamic Throwing Warm Up 1 Elite Speed Warm Up
Dynamic Throwing Warm Up 2 5 Minute Warm Up
Dynamic Throwing Warm Up 3 Power Warm Up
Dynamic Throwing Warm Up 4 Get Warm – Warm Up

Click here for the Warm Up Walk Through

 WEIGHTED BALL AND THROWING PROGRAM
The “WHY” behind our throwing program.
The reason and purpose behind our weighted ball program is to drive higher quality movement
that leads to more efficient delivery and mechanics. If we can reach better delivery and
mechanics, our potential to throw at higher velocities is much greater. Throwing velocity is one
of the most important things for throwers and pitchers. Especially for pitchers to have the ability
to throw better off speed pitches, it gives them more room for error because of the decreased
reaction time the hitter has to make an adjustment mid pitch.
The drills we chose in this program are aimed to teach the correct momentum, leg drive, hip to
shoulder separation, and extension and follow through. These are all programmed to create
more efficient movements and allow for cleaner delivery and throwing motions. We are looking
to create stronger arms and more sustainable velocities over the long run and not just a short
quick Velo jump. We have to do so safely otherwise the extra velocity you gain will be pointless
if you are sitting on the bench with a hurt arm.
This section of the program may be the most advanced and possibly the most mismanaged. Since
we cannot be immediate on the ground supervisors, we wanted to err on the conservative side.
It takes enough time to build up throwing volume from zero. Add in throwing weighted balls if
you never have, that is a lot of added stress that we need to consider.
As stated previously, we are using weighted balls to add volume to a movement that we want.
We’re not using weighted ball to speed up our arm. We’re using the weighted ball to force us to
be in the correct mechanical positions during the throw. We will use a variety of weighted balls
to accomplish these positions. The weight of the ball will determine the intensity we use.

Heavier ball = lighter intensity throws

Moderate ball = Moderate intensity throws
Lighter ball = higher intensity throws

HEAVY MODERATE LIGHT

THROWING PROGRAM
BALL BALL BALL

ADVANCE 32oz 9, 14, 16oz 5, 7oz

YOUTH/BEGINNER 14-16oz 9, 7oz 5oz

THROWING INTENSITY LOW MODERATE HIGH

The intensity of throws should rise as we progress through our throwing program. As intensity
increases, the weight of the ball decreases. We will start with a heavier ball to slow down the
arm and groove certain patterns. As we progress to lighter balls, the arm will speed up to work
on other aspects of the delivery. Remember, the whole purpose behind the weighted ball
program is to help gain a certain movement efficiency we want with a baseball from a mound. It
is NOT to strengthen the arm or to increase arm speed. Its sole purpose is to improve mechanical
efficiency.
We do see a lot of mistakes when we start to implement our program. The 3 most common
mistakes we see are:
1.) Throwing volume too high – More is not better in this case. The volume of throws is
specifically designed to maximize the work we’re doing and limit the amount of stress put
on the arm.
2.) Throwing intensity too high – Again, more is not better. Certain weights put us in the
desired position we want. Throwing a ball with too much intensity can get us out of the
optimal mechanics, and put unnecessary stress on the arm.
3.) Too heavy of a ball – Similar to the point above, using too heavy of a ball can get us out
of position too. Choosing the correct size ball is a vital part to the success of the program
and overall health of the athlete.
Advanced Weighted Ball Program:
Required 1-2+ years of REAL proper strength training experience and adaptation. The added
strength of muscles and connective tissue will help keep the body resilient and reduce the risk of
injury.
Youth Weighted Ball Program:
The exercises and the volume of throws is relatively the same as the advance program. The only
thing that differs is the weight of the ball. You will still get the same benefits from the program
as if you were to use the advance program. Using a lighter ball will combat the lack of strength
and structural support required to use a heavier ball.
Click here for the Throwing Program Walk Through

ARM CARE PROGRAM

There will be some type of arm care exercises in the workouts every day. These are imperative
to maintain a strong stable shoulder and prevent injury to the arm. But arm care is not limited
to just the arm. Arm Care is a total body preparation. Throwing a baseball is an explosive total
body movement that requires synchronous timing along the entire kinetic chain. It requires
lower body power to produce momentum towards home plate, upper body strength to withstand
ball release, and head to toe (alternating) mobility and stability patterns to keep the arm and
body in proper angles, proper speeds, and proper decelerating patterns during all three phases
of pitching. We don’t just limit “arm care” to moving some bands with the shoulder and elbow
or slapping some weighted cuffs on the wrists and performing exercises incorrectly.
I see all the time my athletes grab 10-pound cuffs and start doing Y’s, T’s, and external rotations.
Either they’re the strongest kids in the world or they’re doing the exercises total wrong! 100%
of the time it’s the latter. Once we break down the actual proper way to perform those exercises
without any weights, they’re sore for 2 days and it takes them several weeks before they can
even progress to 1-pound weights. Here is the proper way to do Y’s, T’s, and external rotations.
Doing these exercises, you’re looking to strengthen the low and mid traps. These muscles help
in the upward rotation of the scap (getting arm up during the pitch) and helping decelerate the
arm after ball release.
Don’t forget about the connection between the lead hip and the throwing arm. In pitching, if the
lead hip lacks internal rotation, the throwing shoulder will reflect the same fate, and increase the
risk of injury. I have had several athletes with poor hip mobility and constant nagging injuries
(bicep discomfort, rotator cuff stiffness, hamstring tightness, etc.) in their throwing arm. We do
some simple hip mobilizations to gain a few degrees of internal rotation and miraculously their
arm feels better, moves more “freely”, and improves health. See, if you can create a few more
degrees of rotation around the lead him while throwing, you give your body more time to slow
down the kinetic chain so your other decelerators (bicep, teres minor, hamstring, etc.) don’t have
to work as hard to slow down during the follow through.
And, lastly, a major component of our arm care is a healthy mobile thoracic spine, or T-Spine.
Here, I explain why the T-spine and hip internal rotation are so important for both hitters and
pitchers for performance and health.

Check out this article - The 8 Aspects of Arm Care that Baseball Rarely gets Right

Click here for the Arm Care Walk Through

SPEED PROGRAM
Our speed program may be the secret key to throwing harder. If we want to throw faster we
must be able to move faster. Running is a great way to learn to transfer our strength and learn
how to turn it into speed, and ultimately power.
We like to vertically integrate our strength and speed programs. We typically have some type of
speed and agility work throughout the year, no matter what phase of training we’re in. In this
program we are hitting the weights and speed work extremely hard. This is a 12-week program
that is hyper focused on throwing harder. Not only will you get bigger and stronger, this added
strength WILL make you faster and more explosive.
I understand that not all fast people throw hard and not all people that throw hard or fast. But,
what we were trying to do in our speed section is to learn and repeatedly produce force into the
ground. Just like when you’re on the mound and pushing off the rubber, you are producing force
into the ground and projecting yourself in the opposite direction. Newton’s 3rd law of motion is
for every action there’s an equal and opposite reaction. So, by driving your foot back into the
rubber you are causing the opposite reaction and driving yourself down the mound. By running
and jumping we are repeating this production of force just without a baseball in our hand. The
better we can get at producing force in a rapid fashion the more we will be able to replicate that
force on the mound. The more force you can exert, and the faster you can do it, the more power
and velocity you will have down the mound. Harnessing our strength levels, running and jumping
will help transfer that into power and speed.
Click Here for the Speed Program Walk Through

WEIGHT LIFTING PROGRAM

There are 2 separate programs in this package. A beginner (novice/youth) and an advanced
program. The beginner program should be done by individuals who are new or possess less than
a full year of concentrated and high-quality supervised strength and conditioning program. The
advanced program is for the athletes who have the requisite knowledge, motivation, physical
strength/preparedness, and most importantly, maturity level to handle what is required from
this program. It is very advanced and requires a higher level of strength and experience to
perform than the beginner program. Choose wisely and safely! You will have the program for
eternity, so you can always start with the beginner program and progress to the advanced
program next year!
Do not be afraid to lift hard, and heavy! Baseball is a strength and power sport. It needs to be
trained the same way. Some of the best, hardest throwing athletes I’ve ever coached were also
some of my strongest lifters. We focus on the lower half and the back half mainly. We want big
strong powerful legs and back. Big calves, hamstrings, butt/glutes… a strong stable low back,
strong scaps, rotators and triceps!
Our strength training is a scientifically based program designed to help athletes maintain health,
improve athletic ability, and improve confidence and self-belief. A good strength training plan is
based on the progressive overload principle, where athletes will improve in strength by slowly
and periodically, adding resistance to the body. The body adapts to these stresses by breaking
down and rebuilding (recovering) even stronger than before. Strength training fits into the
equation for power, speed development, muscular endurance, agility and quickness,
conditioning and flexibility. Relentless effort must be given to achieve maximum results. Strength
training forces an athlete to develop mentally and physically as they approach the competitive
season, and challenges the athlete to stay physically and mentally strong.
Click here for the Advanced Program Walk Through
Click here for the Beginner Program Walk Through
 RECOVERY
Recovery is the most underutilized form of training used in all of athletics today. I’ve been a
strength coach for nearly 20 years and it took me a long time to figure this out. But once I did,
my athletes were stronger and faster, performance indicators went up, and most of all, they felt
better, more rested, and were overall happier and healthier.
So many people think you grow from lifting heavy, hypertrophic training, speed work, etc. All of
those modes actually break the body down. They cause small micro tears in the muscles and
decrease function. But, as you know, the body is amazingly resilient and self-healing. This is
where the importance of recovery comes in…
If the training breaks down the body, recovery is what makes it grow! It’s not training that causes
growth and resiliency. It’s your body’s ability to recover from these micro tears and trauma and
builds itself back stronger.
Some people think the best recovery is a day off, and one could certainly argue this is true. But
science tells us differently. Science says that post exercise recovery can reduce muscle soreness
and discomfort, depress inflammation, improve cognitive and endocrine functions, and even
increase endurance and fitness.
The workouts laid out in this program are written and designed to engage our breathing
exercises, stretches, shakes and hangs, are all intended to maximize recovery. Combine that with
good hydration (a gallon of water a day), quality nutrition, and maximizing sleep (8-10 hours),
this can give you a major separation in athletic performance and take this program to the next
level.
The demands of the workout are very high and post workout recovery is essential. A very
important aspect of the recovery process is not only what happens in training but also what
happens after and outside of the weight room. As a coaching staff, we recommend the athlete
to take an approved Carbohydrate/Protein Post Workout Recovery Drink. We also ask them to
make an educated decision on lunch. Once they are done with the workout they have about an
hour window to get another meal. This is a great way to increase caloric intake at a very optimal
time for supplementation. We constantly remind our athletes that they will only get out of their
bodies that in which they put into them.
These workouts combined with water, food, and sleep speeds up the recovery process in order
to return the body to its homeostatic state. Refueling the body with proper nutrients is an
excellent way of getting the nutrients and calories an athlete needs in order to expedite the
process all the more.
A. Mobility/Soft Tissue Routines:
Prone Upper Back Mobility
Foam Roll Upper Body
Lax Ball and Lower Body Foam Roll
B. Stretching Routines:
Stretching Program
Band Hip Distraction Stretches
C. Post Workout Recovery:
Hydration, Food, Sleep

Necessary Equipment:
Here are some items you will need if you don’t already have them. Most well equipped
weightroom and gyms will have the required items below:
1.) You will need access to a full weight room or gym. This weightroom should include a
squat rack and a place to deadlift and a rack of dumbbells. MedBalls, bands, and a set of
weighted balls will also be necessary to complete the program in its fullest extent.
2.) Access to a field is high priority. Not only will you need it from throwing and long tossing,
but you will need it for some of your longer sprint work.
3.) Weighted Ball Set -
Click here to purchase TAP Weighted Balls
4.) Medicine Balls should be a staple in all training programs. But choosing the appropriate
MB size and weight is usually our biggest issue. For explosive power and dynamic effort
training such as Jumps and Throws, use a lighter MedBall, anywhere from 6-10lbs
depending on the athlete’s strength levels and training age.
Med Ball (8 pounds)
5.) Resistance Bands (Arm Care, possible weightlifting) – Your gym may have these already!
Mini Band (Orange) – Primarily Used for Arm Care
Exercise Bands (Average) – Primarily Used for Glute Activation
Combination Packages:
6.) Weighted Balls and Mini Bands
Weighted balls - TAP™ Max-Grip Weighted Balls (Set of Six)
Mini Bands - Giant Flat Band Loop - 1/4" x 41" (Orange)
7.) Weighted balls, mini bands, Med Balls
Weighted balls - TAP™ Max-Grip Weighted Balls (Set of Six)
Mini Bands - Giant Flat Band Loop - 1/4" x 41" (Orange)
Med Balls - TAP™ Soft Medicine Ball (8lb)
 8.) Whole Package
Weighted balls - TAP™ Max-Grip Weighted Balls (Set of Six)
Exercise Bands - Exercise Bands - 9”x5x8” (Red)
Mini Bands - Giant Flat Band Loop - 1/4" x 41" (Orange)
Med Balls - TAP™ Soft Medicine Ball (8lb)
9.) Team Collection - 5 of each of the above the “Whole Package”
Possible Needs (if weight room doesn’t have it)
10.) Chains (Weightlifting Advance Program - Not required)
Rogue ½ Chain Kit - $59
Sorinex Chain Kit - $149
 TRAINING PRINCIPLES
Warm-up
Every strength workout, whether its throwing, running, or lifting, should be proceeded by a dynamic
warm-up session. The warm-up should take a minimum of 5 minutes and the athlete should break
a sweat. Follow the full stretching program given in this manual.
Frequency/ Duration
The off season should consist of 3-5 days of training per week. Strength training workout length
during the off season should not exceed 60-75 minutes, whereas in-season training may only last 30
minutes. Each major body part should be trained 2-3 x week on non-consecutive days, 8-12 exercises
per day, 3-5 work sets per exercise, 10-20 total work sets per workout.
Full range exercise
Every rep of every exercise should be performed through a full range of motion (all the way up, all
the way down). This will strengthen the whole length of the muscle as well as adding functional
flexibility.
Use strict exercise form on all exercises
Make the muscles do the work. Eliminate all bouncing, arching and throwing the weight. If you have
to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps.
When technique begins to break, immediately stop the exercise, lower the weight and continue.
Emphasize the lowering of the weight
It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a
weight also lowers it. You can lower approximately 40% more than you can raise so do not waste
this part of the exercise.
Record all workouts
In order for you to get stronger you must attempt to do more repetitions with a given weight or
increase the weight. This must be done on a regular basis for you to achieve results. Recording
workouts allows you to challenge yourself and keep progress of your gains, otherwise your training
will be haphazard and unproductive.
How many reps?
Any repetition range from 5-20 will work well as long as you are consistent in your form and effort.
Avoid changing rep ranges too frequently, as this will not allow your body to adapt to a specific
stimulus. On the other hand, a change in reps may be all you need to break out of a strength plateau.
Reps from 1-5 will help increase strength and power and 6-12 will increase strength and size. Doing
more than 12 reps runs the risk of training a different energy system (not gaining strength) or gaining
more size than strength. There is a misconception in the baseball world that you’re supposed to do
low weight and high reps. This is 100% wrong. Lift heavy and use perfect form and you will be just
fine! I promise.
How much weight?
As much weight as you’re comfortable with, with perfect form. The weight used should be heavy
enough to make the set very hard but not too heavy where you are unable to reach the goal number
without assistance, failing technique, or cheating on a rep.
How many sets?
The number of work sets can vary from 1-6. This does not include warm-up sets. We use a wide
variety of sets and reps to achieve variety and different adaptations. The key ingredient in each is
perfect form and intensity.
How much time between sets and exercises?
Rest 1-2 minutes between sets of the same exercise (unless otherwise noted). Rest between
exercises should be minimal but allow enough time to mentally prepare for a maximum effort. Do
not waste time chatting or socializing during a workout. This reduces intensity and negates the
conditioning effect.
How many workouts per week?
Superior results can be obtained from strength training every other day. We split our beginner
workouts into 3 total body strength training sessions per week, and our advanced program into 3
lower body sessions and 2 upper body sessions per week. Train each part of the body 2 times a week.
Remember that strength training is only one part of developing the total athlete.
What exercises and in what order should they perform?
Perform exercises for the entire body, done in a balanced fashion. We choose multi-joint exercises
for their functionality and their application to sport. An exercise where you “push” should be
complimented with one where you "pull”. In baseball, we maintain a general rule of 2 pulling
exercises for every one pressing exercise. In general, you should exercise larger muscle groups
before small ones. Perform exercises for the hips, legs, back, chest and shoulders before working
the calves, arms, forearms and grip.
Warmup Sets
To prepare your muscles, tendons, ligaments and mind for intense training it is necessary to do a few
warm up sets. These sets need to be done before a multi joint exercise which is performed early in
the workout (ie. Landmine Press, Squat, Deadlift, etc.), and should prepare you, not tire you out.
Progressively add weight to each warmup set and perform between 1-8 reps as needed. The heavier
your first work set, the more warmup sets you will need. Example for a squat workout where 405
lbs x 10 is the first work set: 135 lbs x 8, 225 lbs x 5, 275 lbs x 3, 315 lbs x 1, 365 lbs x 1, 405 lbs (work
set) x 10.
 ADDITIONAL INFORMATION
How to read your workout:
Please see mock workout sheet labeled “How to Read Your Workout”.
Workout Objectives:
The initial workout is designed to re-teach and relearn many of the lifts at light loads with higher
volume and gradually increase to higher load and lower volume. Our objectives are to increase
size, strength, lean body mass and overall work capacity. Technique on throwing, lifting and
running should be paramount in all phases of training, but especially early in the off season, when
the goal is to hit high numbers later in the year. We want to build a solid foundation of not only
strength, but also technique, so when those heavy loads are applied we have the technical
discipline to support them. Strength and power development will have a higher demand as well
as improving throwing volume and mechanical efficiency.
Program Consistency and Reporting:
Stay consistent with the entire program. If you throw every day but only lift every other week,
you WILL be sore. If you’re consistent in your training, soreness will be kept at bay. Consistency
is the key to this program. The more consistent you are, the better results you’ll gain… in a much
safer and healthier environment too.
Progressions and Regressions:
Progressions and regressions are essential when training any athlete. Be sure to accommodate
weaker or less experienced athletes as needed.
Lower Body:
We like to start our lower body squat progressions with bodyweight squats with arms
extended straight out. We will then move to bodyweight squats with hands on the side of the
head. Once that is mastered, we typically move to a Goblet Squat with an isometric pause at the
bottom. From there we move to teaching the Front Squat and Back Squat, eventually working
our way into our single leg work.
Upper Body:
We do not let any of our athletes Bench Press until they can complete 3x10 Push Ups non-
stop, with 30s rest between sets. We will move from Push Up, to Bench Press, to DB Bench. But
the most foundational part of upper body strength is performing Push Ups correctly. Here is our
Push up Progression. Bench press is another exercise on the “Do Not Perform” list for baseball
(although Nolan Ryan LOVED it). Bench press, like any other exercise, when done correctly is a
safe lift. It’s when the elbows start to flare out and egos get in the way is when injury happens.
One reason I prefer push-ups (especially push up plus) for pitchers so much is that it is a closed
chain exercise. In other words, the hands don’t move but the scaps get great mobility as opposed
to the bench press where the scaps are locked down and the hands move. Scapular mobility and
strength are the basis on which we perform our arm care.
 Jumping:
This is probably the most important section of progression and regression. Poor
progression in plyometric can have severe negative impacts on performance. Please check out
our 4 Levels of Plyo Progression and regress athletes as you see fit. Athletes that can safely squat
1 ½ times their body weight and are in good physical condition are advised to progress into Levels
2 and 3 if they’re proficient at Level 1 activities and have the required strength to perform them.
Be sure the knees are staying out over the pinky toes upon jumping and landing. High-level
plyometric exercise (repetitive bounding exercises) are not recommended for those that weigh
more than 230 pounds.
Level 1
Level 2
Level 3
Level 4 (typically reserved for mainly experienced college and professional athletes)

Weighted Balls and Throwing Program:

We start our weighted ball progression with reverse throws. These are important
because we are strengthening the back of the shoulder, our decelerators. So many overhead
athletes lack strength in this area so we prioritize it early in our progressions. From there, we
can progress to other forward throwing, higher velocity throws because we have the mandatory
strength for ball release. Progressing and regressing our throwing program depends on each
individual athlete. Some athletes will respond faster, some slower. Listening to your arm is the
best progression or regression you can do. If your arm feels good on a certain day, let it fly a little
more. If it doesn’t feel as good, stay close to your throwing partner and work on back spinning
the baseball and locating your throws. Don’t stretch it out if you don’t feel it. Be smart and listen
to your body.
 HOW TO READ THE WORKOUT
NAME: :POSITION
ALL PRE-ACTIVITY PREPARATION/WARM UPS ARE TO BE DONE BEFORE ANY WEIGHT LIFTING OR RUNNING IS
PROGRAM: OFFSEASON I PHASE: ONE HYPERTROPHY/STRENGTH MON: TOTAL WED: LOWER FRI: UPPER

PRE-ACTIVITY PREPARATION CIRCUIT PRE-ACTIVITY PREPARATION CIRCUIT PRE-ACTIVITY PREPARATION CIRCUIT

FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT FOAM ROLL CIRCUIT
DYNAMIC WARM UP 1 DYNAMIC WARM UP 2 DYNAMIC WARM UP 3
QUICKS QUICKS QUICKS
WATCH FLOW VIDEO HERE WATCH FLOW VIDEO HERE WATCH FLOW VIDEO HERE
MONDAY'S ATHLETE'S WEDNESDAY'S FRIDAY'S
MONDAY'S EXERCISES FOR BLOCK WORKOUT
WORKOUT WRITE THE WRITE IN DATES WORKOUT
1. WEEK 1 WEIGHT /REPS WEEK 1 WEEK 1

MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4

TOTAL rep % wt rep % wt rep % wt rep % wt LOWER rep % wt rep % wt rep % wt rep % wt UPPER rep % wt rep % wt rep % wt rep % wt

HANG CLEAN PULL x5 50% x5 50% x5 55% x5 55% GOBLET SPLIT SQUAT x6 x8 x10 x12 BENCH PRESS x12 50% x12 50% x12 55% x12 55%

FROM MID THIGH x5 50% x5 50% x5 55% x5 55% x6 x8 x10 x12 x12 50% x12 50% x12 55% x12 55%

2 SETS OF 5 REPS x5 50% x5 55% x5 55% x6 x8 x10 x12 x12 50% x12 55% x12 55%
AT 50% OF THE x5 55% x5 55%
ATHLETE'S 1 REP
MAX

GOBLET SQUAT x5 x6 x7 x8 INVERTED ROW x6 x6 x8 x10 RACK DEADLIFT x5 50% x5 55% x8 60% x8 60%

x5 x6 x7 x8 x6 x6 x8 x10 x5 50% x5 55% x8 60% x8 60%

x5 x6 x7 x8 x6 x6 x8 x10 x5 55% x8 60%

3 SETS OF 5 REPS

PUSH UP x10-15 x10-15 x15-20 x15-20 DB SWING x8 x8 x8 x10 GOBLET SQUAT x8 x8 x8 x8

x10-15 x10-15 x15-20 x15-20 x8 x8 x8 x10 x8 x8 x8 x8
2 SETS OF 10-15 x8 x10 x8 x8 x8 x8
REPS
o
NEGATIVE CHIN UP x5 x6 x7 x8 BODYWEIGHT 45 x8ea x10ea x12ea x12ea STANDING BB PRESS x12 x12 x10 x10

x5 x6 x7 x8 LUNGE x8ea x10ea x12ea x12ea x12 x12 x10 x10

2 SETS OF 5 REPS x12 x12 x10 x10

x10ea x10ea x12ea x12ea DB HANG CLEAN x6 x8 x6 x8 TURKISH GET UP x3ea x4ea x3ea x4ea
BODYWEIGHT STEP UP
x10ea x10ea x12ea x12ea x6 x8 x6 x8 x3ea x4ea x3ea x4ea
2 SETS OF 10 x6 x8 x3ea x4ea
REPS EACH LEG

TEAM ABS TEAM ABS TEAM ABS

STRETCH STRETCH STRETCH
COMMENTS: COMMENTS: COMMENTS:
ENTER COMMENTS HERE BY COACH OR ATHLETE. CAN BE (COACH) "YOU SLIGHTLY INJURED
YOUR SHOULDER IN PRACTICE FRIDAY, GO A LITTLE LIGHTER IN WEEK 3 UPPER BODY
EXERCISES" OR (ATHLETE) "I HAD A TEST MONDAY THAT I STUDIED FOR ALL NIGHT. I DIDN'T
GET MUCH SLEEP AND HAD VERY LITTLE ENERGY FOR THE WORKOUT."

ANY FEEDBACK IS GOOD FEEDBACK.

WE DON’T USE MACHINES. WE MAKE THEM.

© Copyright 2017 by ONEighty Athletics, LLC

WARM UPS
 CLICK HERE FOR THE
WARM UP PROGRAM
WALK THROUGH VIDEO
 VELO POWER PACK
WARM UP PROGRAMS
THROWING WARM UPS
DYNAMIC THROWING WARM UP 1 DYNAMIC THROWING WARM UP 2 DYNAMIC THROWING WARM UP 3 DYNAMIC THROWING WARM UP 4
JOG - 30 YARDS AND BACK JUMPING JACKS - 2x10 JOG - 30 YARDS AND BACK JOG - 30 YARDS AND BACK
SKIPPING ARM CIRCLES - 30 YDS & BACK GLUTE BRIDGE - 2x10 SKIPPING ARM CIRCLES - 30 YDS & BACK SKIPPING ARM CIRCLES - 30 YARDS AND BACK
TALL SHUFFLE - 30 YARDS AND BACK GLUTE BRIDGE AND REACH - 2x5ea TALL SHUFFLE - 30 YARDS AND BACK TALL SHUFFLE - 30 YARDS AND BACK
BIRD DOG (KNEE FLEXED) - 2x10ea BEAR CRAWL - 2x5YD CLOSE GATE - 30 YARDS AND BACK SQUAT - 1x10
IN/OUT THE WINDOW - 2x10ea WORLDS GREATEST - 2x5ea OPEN GATE - 30 YARDS AND BACK WALKING LUNGES AND REACH & TWIST - 1x20yd
FIRE HYDRANT - 2x10ea SIDE LEG LIFT - 2x20ea HIGH KNEE CROSSOVER - 30 YDS & BACK POGO - 1x 20
PIKE PUSH UP + ALT. TOE TOUCH - 2x3ea ROCKING GROIN - 2x4ea SIDE SHUFFLE SQUAT - 3 SHUFFLES, 3 SQUATS VERTICAL JUMPS - 1x5
WORLDS GREATEST - 2x6ea SNOW ANGELS - 2x5 ea BODYWEIGHT SQUATS - 2x20 SPEED SKATER TO HOP - 1x5ea
10 YARD SPRINT x 1 SIDE LYING ELBOW LIFT - 2x:15s ea SPEED SKATERS - 2x10ea REVERSE HAMSTRING AND REACH - 1x20yd
10 YARD SPRINT x 1 KNEELING T-SPINE - 2x6ea KNEELING T-SPINE - 2x6ea
10 YARD SPRINT x 1 10 YARD SPRINT x 1
REPEAT FROM SQUAT DOWN TO 10 YD SPRINT

RUNNING WARM UPS

5-MINUTE WARM UP ELITE SPEED WARM UP POWER WARM UP GET WARM - WARM UP
KNEE HUG TO LUNGE x5 EA SQUAT x 10 + 20yd JOG JOG - 30 YARDS AND BACK JOG 30-50 AND BACK
HAMSTRING TOE TOUCH x5 EA SIDE LUNGE x 5ea + 20YD JOG SKIPPING ARM CIRCLES - 30 YDS & BACK 10 SQUATS - JOG 20
HAMSTRING KICKS x5 EA MT CLIMBERS x 10 ea + 10YD JOG TALL SHUFFLE - 30 YARDS AND BACK 5 REVERSE LUNGES EACH - JOG 20
KNEE HOLD x:10s EA SPEED SKATERS x 10yd + 10YD JOG CARIOCA - 1x20YDS 5 LATERAL LUNGES EACH - JOG 20
FOOT HOLD x:10s EA POGO x 20 + 20YD JOG BEAR CRAWL - 1x5YD FORWARD AND BACK 10 SCOOPS EACH - JOG 20
OPPOSITE QUAD HOLD x :10s EA STAR JUMPS x 10 + 20YD JOG LATERAL BEAR CRAWL - 1x3ea C-SKIP (20 YD) - JOG 20 (BACK TO STARTING LINE)
SINGLE LEG SQUATS x5 EA HURDLER STRETCH x 5ea 3 BROAD JUMPS TO 10YD SPRINT - 1 set 20 POGO JUMPS
SNOW ANGELS x5 EA IRON CROSSES x 10ea SIDE TO SIDE GROIN STRETCH - 1x10ea
DOUBLE LEG HIP BRIDGE x5 (:03S HOLD) INVERTED FLUTTER KICKS x 10ea HIP FLEXOR STRETCH - 1x:20s 5 REPS OF EACH OF THE FOLLOWING
BOOTSTRAP x5 INVERTED SCISSORS x 10ea QUAD STRETCH - 1x:20s GATE SWINGS
LEG SWINGS x 10ea PIGEON - 1x:20s SUMO T-SPINE (5ea)
A-MARCH x 10 + 10YD JOG ROLL OUTS - 1x10 BOOT STRAPPERS
LATERAL A-MARCH x 10 + 10YD JOG SL ROLL OUT TO STAND - 1x3ea ROLL OUTS
REVERSE A-MARCH x 10 + 10YD JOG SCOOPS - 1x10ea HIP CROSSOVER (5ea)
A-SKIP x 10 + 10YD JOG TUCK JUMP - 1x5 SL GLUTE BRIDGE (:05s ISO HOLD, 5ea)
A-RUN x 10 + 10YD JOG REPEAT FROM CARIOCA TO TUCK JUMP 2-1 VERTICAL JUMP (STICK) x 3ea

THROWING WARM UP GUIDELINES: SIDE TO SIDE LINE HOPS - 2x:05s

PERFORM ANY OF THE ABOVE THROWING WARM UPS PRIOR TO THROWING. IT'S IMPERATIVE THAT YOU WARM UP TO THROW, NOT THROW TO WARM UP!! SCISSORS - 2x:05s
ONCE YOU HAVE COMPLETED THE DYNMIC WARM UP IN IT'S ENTIRETY BEGIN YOUR THROWING PROGRAM.
FAST FEET (:05s)
RUNNING WARM UP GUIDELINES: HIGH KNEES (:05s)
IF YOU CHOOSE TO THROW, LIFT, AND RUN IN THE SAME SESSION, A RUNNING WARM UP MAY NOT BE NECESSARY. FAST FEET (:05s)
BUT IF YOU CHOOSE TO BREAK UP YOUR THROWING, LIFTING, AND RUNNING INTO 2 OR 3 SEPARATE SESSIONS, THEN A RUNNING WARM UP WILL BE HIGH KNEES (:05s)
REQUIRED TO HELP AVOID THE RISK OF INJURY.
 MED BALL WARM UP
HANDLE MB EXCERSICES
1. 8 LB Handle MB
- 2sets of 12 seconds on 20-30 seconds off
- Knees bent athletic position, butt slightly off wall
1. Side to Side Wall Slams (slam the ball right by your hip into the wall as quickly as you can)
2. Opposite knee to throwing shoulder slams
2. 6 LB Handle MB
- 2 sets of 12 seconds on/ 30 seconds off
1. In Between/Up Top – In between your legs and then up top to each shoulder. So 1 rep
would be start with a slam in between legs, slam up by right or left shoulder, back down
slam in between legs and then opposite shoulder. Slamming about knee height in between
legs, slamming ball right next to shoulder not too far above
2. 4 Corners Slam - slam once at each corner. Start at left or right shoulder and will go down
to same side knee then back up top. So, a rep would be slam left shoulder, slam left knee,
slam right shoulder and slam by right knee and then repeat process

SOFT MB EXERCISES (6-8 POUNDS)

1. Double knee MB Overhead Throw into Wall - Down on both knees and use an 8-12MB and let all
the way out with the MB going behind your head extending back on the heels and exploding
forward. Don’t go too heavy because were looking for explosion and don’t want to put strain on
the shoulders. 1-2 Sets x 6-10
2. ½ Kneeling MB Slams - Great for helping guys learn to get from flexion to extension with landing
leg. Start in kneeling position with lead leg in front. 6-8lb mb bring over the top of head and as
you slam down in front you begin to stand up. 1-2 Sets x 6-10
3. Standing Overhead throws into Wall- 4-8lb ball. Start with both feet together and then step
forward with your lead leg with toes pointed towards the wall and slam the ball into the wall
with both hands coming directly overhead. Focusing on finishing chin over the front knee and
slamming chest to ground. 1-2 Sets x 6-10
4. Split Stance MB Slam – start with plant leg out front. Rotate to arm side through T-spine. Load
back hip. Explosively throw the ball in to the wall. Lock out lead leg at release. Replace hips.
Throwing side only. 1-2 Sets x 6-8

Complete 2 days per week – depending on Throwing Schedule (See Your Appropriate Calendar)

** On Bullpen or Live Throwing days, you can complete 2 of the Handle MB Exercises and 2 of the Soft
MB Exercises. Needs to be different exercises each time.

** On non-bullpen days complete all the Handle Exercises and 1-2 of the Soft MB Exercises.

** If you are shut down for the fall, complete all exercises twice a week.
THROWING PROGRAMS
 CLICK HERE FOR THE
THROWING PROGRAM
WALK THROUGH VIDEO
 THROWING PROGRAM GUIDELINES
1.) Complete active warm-up. WARM UP TO THROW, DO NOT THROW TO WARM UP.
**See Warm Up sheet in packet.**

2.) Easy throwing moving back to prescribed distance then start counting.

3.) The biggest key is to listen to your arm.

4.) The goal of this weighted ball program is to correct and maintain your mechanics, which in turn will
increase velocity. Throwing the weighted balls harder will not help increase arm strength and/or
velocity.

5.) The goal of this throwing program is to condition the arm, while maintaining, reproducing, and
repping the improved mechanics from the weighted balls.

6.) The throws should be good qualities throws that are kept on a line when applicable. It should NOT be
max effort though unless noted.

7.) This program is a guideline, but do NOT veer off of it unless you err on doing LESS. More is not better
in this case.

8.) After you throw, you should do your specified running then lift. If you do not have running that day,
then go straight to your lift.

9.) If you do not have lift or running scheduled for that day, then proceed to the Arm Care section in the
packet. Lifting will serve as arm care on throwing days.

HITTERS / DUAL ATHLETES

Positional players can follow the same throwing and plyocare routine up until the mound blend/live
action. Instead they can take their “pulldowns” that are already programmed and do shuffle throws on a
radar gun if they are an infielder, or crow hop throws if they are an outfielder. The number of pulldowns
stays the same as previously programmed.
DO NOT DO BOTH!
 THROWING PROGRAM VIDEOS
**CLICK ON LINKS BELOW BEFORE GETTING STARTED**
WEIGHTED BALL THOUGHTS
** MUST WATCH **
EXTREME IMPORTANCE

THROWING PROGRAM - KEY TERMS

WEIGHTED BALL EXERCISES VIDEO LINKS BELOW

QUICK PICKS

REVERSE THROWS

STEP BACK THROWS

SEPARATION THROWS

WALKING WIND UPS

HITTERS / DUAL ATHLETES

Positional players can follow the same throwing and plyocare routine up until the mound blend/live
action. Instead, take your “pulldowns” that are already programmed and do shuffle throws on a radar
gun if you are an infielder, or crow hop throws if you are an outfielder. The number of pulldowns stays
the same as previously programmed.
DO NOT DO BOTH!
(this section is repeated on purpose - it's important!)
WEIGHTED BALL INTENSITY CHART
THROWING HEAVY MODERATE LIGHT
PROGRAM BALL BALL BALL
ADVANCE 32oz 9, 14, 16oz 5, 7oz

YOUTH/BEGINNER 14-16oz 9, 7oz 5oz

THROWING INTENSITY LOW MODERATE HIGH

 BUILDING
THROWING VOLUME
AND MOVEMENT
WEIGHTED BALL THROWING PROGRAM EFFICIENCY

WEEK 1 WEEK 2
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x10. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Light Catch-"stay loose" 25-30 throws up to 75ft 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Light Catch-"stay loose" 30-35 throws up to 120ft

OFF OFF
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x10. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
WEDNESDAY

3) Light Catch-"stay loose" 30-35 throws up to 75ft 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Light Catch-"stay loose" 35-40 throws up to 120ft

OFF OFF
THURSDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x10. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
3) Light Catch-"stay loose" 30-35 throws up to 90ft 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
FRIDAY

4) Light Catch-"stay loose" 40-45 throws up to 150ft

 BUILDING
THROWING VOLUME
AND MOVEMENT
WEIGHTED BALL THROWING PROGRAM EFFICIENCY

WEEK 3 WEEK 4
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Light Catch-"stay loose" 40-45 throws up to 150ft 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) Light Catch-"stay loose" 50-55 throws up to 200+ft

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
WEDNESDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Light Catch-"stay loose" 45-50 throws up to 180-190ft 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) Light Catch-"stay loose" 50-60 throws up to 200+ft

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
THURSDAY

OFF 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.

2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
FRIDAY

4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).

5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) Light Catch-"stay loose" 50-60 throws up to 200+ft
 BUILDING
THROWING
INTENSITY
WEIGHTED BALL THROWING PROGRAM AND BEGIN TO
MOUND BLEND
WEEK 5 WEEK 6
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2)Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6)"Catch to feel" (up to the athlete)-"stay loose” on way out, 3-5 "pulldowns" on 6)"Catch to feel" (up to the athlete)-"stay loose” on way out, 5-7 "pulldowns" on
way in at 80-90% effort way in at 85-95% effort

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2)Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
WEDNESDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6)"Catch to feel" (up to the athlete)-"stay loose" 6) "Catch to feel" (up to the athlete)-"stay loose"

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
THURSDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" on way out, 3-5 "pulldowns" on 6) "Catch to feel" (up to the athlete)-"stay loose” on way out, 8-10 "pulldowns"
way in at 80-90% effort on way in. 3 @ 85%, 3 @90-95%, 2-4 @ 100%

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
FRIDAY
 BUILDING
THROWING
INTENSITY
WEIGHTED BALL THROWING PROGRAM AND BEGIN TO
MOUND BLEND
WEEK 7 WEEK 8
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz) - 2x12
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz)
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5)
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5)
6) "Catch to feel" (up to the athlete)-"stay loose” on way out, 8-10 "pulldowns" 6) "Catch to feel" (up to the athlete)-"stay loose” on way out
on way in. 3 @ 85%, 3 @90-95%, 2-4 @ 100% 7) Walking Wind-Ups on Mound w/baseball 2@80%, 2@90%, 3-5 @100%

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2)Step-Backs 4ea- (Adult 14,9,7, Youth 7,5)
WEDNESDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz)
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5)
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" 6) "Catch to feel" (up to the athlete)-"stay loose"

**BEGIN MOUND BLEND TOMORROW**

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5)
THURSDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz)
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5)
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5)
6) "Catch to feel" (up to the athlete)-"stay loose” on way out, 6-8 "pulldowns" on 6) "Catch to feel" (up to the athlete)-"stay loose” on way out
way in. 2 @ 85%, 2 @90-95%, 2-4 @ 100%. 7) Walking Wind-Ups on Mound w/baseball 2@80%, 2@90%, 3-5 @100%
7) Walking Wind-Ups on Mound w/baseball 4-6 90-100% 8) Short Box Bullpen 10-12 FB Only
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
FRIDAY
 MOUND BLEND AND
LIVE ACTION
WEIGHTED BALL THROWING PROGRAM
WEEK 9 WEEK 10
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose” on way out, 3-5 "pulldowns" on 6) "Catch to feel" (up to the athlete)-"stay loose"on way out, 3-5 "pulldowns" on
way in at 80-90% effort way in at 85-95% effort
7) Bullpen 12-15 Pitches (FB ONLY) 85-90% Effort 7) Bullpen 15-20 Pitches (FB/CH) 80-90% Effort
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
WEDNESDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" 6) "Catch to feel" (up to the athlete)-"stay loose"

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
THURSDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" on way out, 5-8 "pulldowns" on 6) "Catch to feel" (up to the athlete)-"stay loose"on way out, 5-8 "pulldowns" on
way in at 90-100% effort way in. 85-95% effort
7) Short Box “VELO PEN” 8-10 Pitches (FB Only- MAX EFFORT!)
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
FRIDAY
 MOUND BLEND AND
LIVE ACTION
WEIGHTED BALL THROWING PROGRAM
WEEK 11 WEEK 12
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
MONDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose"on way out, 6 "pulldowns" on 6) "Catch to feel" (up to the athlete)-"stay loose"on way out.
way in. 2 @ 85%, 2 @90-95%, 2 @ 100% 7) Live AB's 25-30 Pitches -MAX Effort
7) Bullpen 20 Pitches (Mix) 85-90% effort
1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Light Catch 35-45 Throws up to 90-120ft.
TUESDAY

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
WEDNESDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" 6) "Catch to feel" (up to the athlete)-"stay loose"

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5). 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
THURSDAY

3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz). 3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5). 4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).
5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5). 5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose" 6) "Catch to feel" (up to the athlete)-"stay loose"on way out.
7) Bullpen w/ Hitters Standing in 20-25 Pitches (Mix) Game Effort

1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12. 1) Split-Stance Reverse Throws (Adult-2lb plyo, Youth-14-16oz)-2x12.
2) Light Catch 35-45 Throws up to 90-120ft. 2) Step-Backs 4ea- (Adult 14,9,7, Youth 7,5).
3) Separation Throws 4ea- (Adult-14oz, 9oz, 7oz, Youth 7oz, 5oz).
FRIDAY

4) Quick-Picks 4ea- (Adult 14,9,7, Youth 7,5).

5) Walking Wind-Ups 4ea- (Adult 14,9,7, Youth 7,5).
6) "Catch to feel" (up to the athlete)-"stay loose"on way out
7) Live AB's 30 Pitches (2 innings -15 pitches per inning) -MAX Effort
POST THROW ARM CARE
 CLICK HERE FOR THE
ARM CARE PROGRAM
WALK THROUGH VIDEO
 VELO POWER PACK
POST THROW ARM CARE PROGRAM
** WALK THROUGH VIDEO - CLICK HERE **
POST THROW ARM CARE - RECOVERY DAY POST THROW ARM CARE - SOFT TISSUE WORK
LUNGE MATRIX - 2x3ea LACROSSE BALL - 5 MINUTES
FIRE HYDRANT - 2x10ea FOAM ROLL LOWER BODY - 5 MINUTES
ALTERNATING SUPERMAN - 2x10ea FOAM ROLL UPPER BODY - 5 MINUTES
PRONE Y'S - 2x10ea
PRONE T'S - 2x10ea
PRONE L'S - 2x10ea
SIDE LYING WINDMILL - 2x5ea
PIKE PUSH UP - 2x10

POST THROW ARM CARE - TUBING DAY POST THROW ARM CARE - HEAVY DAY
BANDED T's / BANDED REVERSE FLY - 2x10 SIX PACK SHOULDERS (EXERCISES LISTED BELOW)
STANDING EXTERNAL ROTATION @ 90/90 - 2x10 PRONE Y'S (PALMS DOWN, THUMBS UP)

STANDING EXTERNAL ROTATION @ HIP - 2x10 PRONE T'S (PALMS DOWN, THUMBS UP)

BAND ROWS - 2x10 PRONE EXTERNAL ROTATION @ 90 (PALMS DOWN, THUMBS UP)

BACK TO WALL NO MONEY - 2x10

SPLIT STANCE ADBUCTION / ADDUCTION HOLD - 2x:15s EA **2 SETS OF 6 REPS OF EACH EXERCISE - HOLD EACH REP FOR :06s**
SERRATUS BAND PUNCHES @ CHEST - 2x20

POST THROW - BULL PEN AND LIVE POST THROW ARM CARE - MOBILITY DAY
4-WAY BAND PULL APART SERIES - 2x10ea MOBILITY DAY PDF - CLICK HERE
STRETCHING PROGRAM (EXERCISES LISTED BELOW)
FOREARM STRETCH

PEC STRETCH

LAT STRETCH

CROSS BODY STRETCH

SIDE LYING SNOW ANGELS

CALF STRETCH

HAMSTRING STRETCH

KNEELING QUAD STRETCH

LYING FROG STRETCH

UPPER BODY CLAM SHELLS
SPEED AND POWER PROGRAM
 CLICK HERE FOR THE
SPEED/POWER PROGRAM
WALK THROUGH VIDEO
 VELO POWER RUNNING
MONTH 1 MONTH 2 MONTH 3
DAY 1 :06s SPRINT (HILLS/STADIUMS/RESISTED) :06s SPRINT (FLAT) :06s SPRINT (DOWN HILL)
1.) 2 x 6 x :06 (2 Sets of 6 reps - for :06s sprints) 1.) 2 x 6 x :06 1.) 2 x 6 x :06
:90s REST after each sprint :90s REST after each sprint :90s REST after each sprint
4 minute recovery between sets 4 minute recovery between sets 4 minute recovery between sets

DAY 2 LATERAL KNEELING STARTS TIMED SPRINTS FLYING SPRINTS

1.) 3 x 6 - 10 yard sprints (3 each direction) 1.) 2 x 6 x :07s, :08s, :09s, :10s Sprints 1.) x6 reps - Walk back recovery as rest
Walk back recovery as rest Rest - :45s, :60s, :75s, :90s after each rep
4 minute recovery between sets 4 minute recovery between each set WEEK 9 - 20 yds
WEEK 10 - 30 yds
LATERAL/CROSSOVER SPRINTS WEEK 5 - :07s (:45s Rest) WEEK 11 - 40 yds
1.) 3x6 - 20 yard sprints (3 each direction) WEEK 6 - :08s (:60s Rest) WEEK 12 - 50 yds
:60s recovery as rest WEEK 7 - :09s (:75s Rest)
4 minute recovery between sets WEEK 8 - :10s (:90s Rest)

DAY 3 GAME SPEED (~70% Effort) SKIP SERIES 100% EFFORT DAY
SET 1 - 1.) A-SKIPS - 2x10yd ACCELERATION
1.) Sprint 5yd and back x 3 2.) LATERAL A-SKIPS - 2x10yd 1.) FALLING STARTS -2x10yd EA
Rest :20s 3.) SKIP FOR HEIGHT - 2x20yd 2.) KNEELING STARTS -2x10yd EA
2.) Carioca 20 yd and back x2 4.) SKIP FOR DISTANCE - 2x20yd 3.) LATERAL KNEELING STARTS -2x10yd EA
Rest :20s
3.) Backpedal 25 and Back x 2
Rest :20s SHUFFLE SERIES JUMP TO SPRINTS
4.) Sprint and backpedal 5yd and Back x 3 1.) SHUFFLE (PUSH EMPHASIS) - 2x5yd Ea Way 1.) VJ TO LAT SPRINT - 2x2 VERTICAL JUMPS TO 10YD
Rest 1:30 2.) SHUFFLE (PULL EMPHASIS) - 2x5yd Ea Way SPRINT EACH SIDE

SET 2 - 3.) SPEED SHUFFLE - 2x10yd Each Way

1.) Sprint 5yd and back x 3 4.) 5/5 SHUFFLE - SHUFFLE - 2xEach Way 2.) SPEED SKATER SPRINT - 2x2ea SPEED SKATERS EACH
Rest :20s 5.) 5/5 SHUFFLE - SPRINT - 2xEach Way SIDE TO 10YD SPRINT EACH WAY

2.) 5 Tuck Jumps, Sprint 20yd and Back 6.) 5/5 SPRINT - SHUFFLE - 2xEach Way
Rest :20s Walk back recovery as rest 3.) HALF KNEELING LATERAL BOUND TO REBOUND TO
SPRINT - 2 SETS EACH SIDE
3.) Carioca same leg in front 25yd & Back x 2 6 CONE AGILITY - 2 sets Each
Rest :20s 1.) Week 5 and 6 - Pattern 1 - 2 sets Each Way
4.) Sprint and backpedal 5yd and Back x 4 2.) Week 7 and 8 - Pattern 2 - 2 sets Each Way 4.) HALF KNEELING LATERAL BOUND TO REBOUND TO SL
Rest 1:30 :60s recovery as rest VERTICAL HOP TO SPRINT - 2 SETS EACH SIDE

SET 3 - SPRINT SERIES

1.) Sprint and backpedal 5yd and Back x 3
Rest :20s 1.) SPRINT - 2x20 YARDS
2.) 5 Squat Jumps, Sprint 25 yd and Back 2.) BACKPEDAL - 2x20 YARDS
Rest :20s 3.) CROSSOVER SPRINT - 2x20 YARDS
3.) Carioca same leg behind 20 yd & Back x 2 :90s-:120s Recovery as rest
Rest :20s
4.) Sprint and backpedal 5yd and Back x 4 *ADD 1 REP TO EACH SPRINT EACH WEEK*
Rest 1:30

DAY 4 OPTIONAL RECOVERY DAY - SEE SHEET

DAY 1: RUN AFTER YOU THROW AND BEFORE YOU LIFT
DAY 2: RUN AFTER YOU THROW AND BEFORE YOU LIFT
DAY 3: RUN AFTER YOU THROW AND BEFORE YOU LIFT
ADVANCED PROGRAM
 CLICK HERE FOR THE
ADVANCED PROGRAM
WALK THROUGH VIDEO
 MONTH 1
ADVANCED PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
WEEK 1

WARM UP MB WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF THROW RECOVERY ARM THROW RECOVERY ARM THROW
RECOVERY 1
RUN CARE RUN CARE RUN
LIFT LIFT LIFT
WEEK 2

WARM UP MB WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF THROW RECOVERY ARM THROW RECOVERY ARM THROW
RECOVERY 1
RUN CARE RUN CARE RUN
LIFT LIFT LIFT
WEEK 3

WARM UP MB WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW THROW RUN
RECOVERY 1
RUN TUBING ARM RUN HEAVY DAY ARM LIFT
LIFT CARE LIFT CARE NO THROWING
WEEK 4

WARM UP MB WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 1
RUN SOFT TISSUE RUN SOFT TISSUE RUN
LIFT ARM CARE LIFT ARM CARE LIFT
 MONTH 2
ADVANCED PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
WEEK 5

WARM UP MB WARM UP WARM UP WARM UP MB WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN LIFT RUN LIFT RUN
LIFT LIFT LIFT
WEEK 6

WARM UP MB WARM UP WARM UP WARM UP MB WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
WEEK 7

WARM UP MB WARM UP WARM UP WARM UP MB WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
WEEK 8

WARM UP MB WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW SHORT BOX PEN THROW
RECOVERY 2
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
 MONTH 3
ADVANCED PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
WEEK 9

MB WARM UP WARM UP WARM UP WARM UP MB WARM UP

OPTIONAL
OFF BULL PEN THROW THROW THROW THROW
RECOVERY 3
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
WEEK 10

MB WARM UP WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF BULL PEN THROW THROW BOX VELO PEN THROW
RECOVERY 3
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
WEEK 11

MB WARM UP WARM UP WARM UP MB WARM UP WARM UP

OPTIONAL
OFF BULL PEN THROW THROW BULL PEN THROW
RECOVERY 3
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
WEEK 12

MB WARM UP WARM UP WARM UP WARM UP MB WARM UP

OPTIONAL
OFF THROW LIVE THROW THROW THROW THROW LIVE
RECOVERY 3
RUN UPPER LIFT RUN UPPER LIFT RUN
LIFT LIFT LIFT
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 1-2
ADVANCED PROGRAM ADVANCED PROGRAM ADVANCED PROGRAM
PREWORK

PREWORK

PREWORK
STRESS LOAD STRESS LOAD STRESS LOAD
MONDAY WEEK 1 WEEK 2 WEDNESDAY WEEK 1 WEEK 2 FRIDAY WEEK 1 WEEK 2
WALKTHROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD
A1. SQUAT VARIATION 5 65% 5 70% A1. TRAP BAR DEADLIFT 5 60% 5 65% A1. FRONT RACK SPLIT SQUAT 8ea 8ea
5 65% 5 70% 5 60% 5 65% 8ea 8ea
5 65% 5 70% 5 60% 5 65% 8ea 8ea
5 65% 5 70% 5 60% 5 65%

A2. LOWER BODY CLAM SHELLS 10ea 10ea A2. T's 8 (:02) 10 (:02) A2. SL GLUTE BRIDGE 10ea 10ea
10ea 10ea 8 (:02) 10 (:02) 10ea 10ea
10ea 10ea 8 (:02) 10 (:02) 10ea 10ea
PAUSE WEIGHT FOR :02s AT TOP
A3. KNEELING ANKLE MOBILITY 6ea 6ea A3. GLUTE BRIDGE 12 15 A3. KNEELING ANKLE MOBILITY 6ea 6ea
6ea 6ea 12 15 6ea 6ea
6ea 6ea 12 15 6ea 6ea

B1. TRX INVERTED ROW ISO 8 (:02) 8 (:02) B1. 1-ARM DB ROW 8 (:02) 8 (:02) B1. 1/2 KNEELING CABLE ROW 10ea 10ea
8 (:02) 8 (:02) 8 (:02) 8 (:02) 10ea 10ea
8 (:02) 8 (:02) 8 (:02) 10ea 10ea
PAUSE WEIGHT FOR :02s AT TOP PAUSE WEIGHT FOR :02s AT TOP
B2. UPPER BODY CLAM SHELL 6ea 6ea B2. DB RDL 6 (:02) 6 (:02) B2. PUSH UP PLUS 8 8
6ea 6ea 6 (:02) 6 (:02) 8 8
6ea 6ea 6 (:02) 8 8
PAUSE WEIGHT FOR :02s AT BOTTOM
B3. SIDE LYING EXTERNAL 12ea 12ea B3. ROCKING GROIN STRETCH 6ea 6ea B3. WALL SLIDE 6 6

ROTATION 12ea 12ea 6ea 6ea 6 6

12ea 12ea 6ea 6 6

C1. GOBLET SPLIT SQUAT ISO 6 (:03) 6 (:03) C1. PIKE PUSH UP 8 10 C1. LATERAL LUNGE 8ea BODYWEIGHT 8ea BODYWEIGHT
6 (:03) 6 (:03) 8 10 8ea BODYWEIGHT 8ea BODYWEIGHT
HOLD
6 (:03) 8 10 8ea BODYWEIGHT
PAUSE WEIGHT FOR :03s AT BOTTOM
C2. LEG CURL VARIATION 10 10 C2. KNEELING T-SPINE 6ea 6ea C2. MB GROIN SQUEEZE :20 :20
10 10 6ea 6ea :20 :20
10 6ea 6ea :20

C3. HIP FLEXOR QUAD STRETCH :20s ea :20s ea C3. MB SLAMS 10 8 C3. 90/90 SHIN BOX 5ea 5ea
:20s ea :20s ea 10 8 5ea 5ea
:20s ea 10 8 5ea

FOREARMS x 2-3 SETS FOREARMS x 2-3 SETS GRIP x 2-3 SETS

2-FINGER PLATE WALK 50ft 50ft WRIST CURL :20s :25s HAMMER CURL 12 15
FOREARM EXTENSION 25 25 PRONATION SUPINATION :20s :25s DB TRICEP EXTENSION 12 15
PLATE HOLDS :20s :25s
ABS x 2 SETS ABS x 2 SETS ABS x 2 SETS
PLANK :20s :30s STRAIGHT LEG WEIGHTED SIT UP 8 10 PALLOF PRESS (BAND OR CABLE) 6ea 6ea
SIDE PLANK :15s :20s PUSH UP HAND TOUCH 10ea 10ea DEAD BUG 6ea 6ea

RECOVERY RECOVERY RECOVERY

POST LIFT STRETCHES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA ASSISTED REACH DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA PRONE RESET DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 3-4
ADVANCED PROGRAM ADVANCED PROGRAM ADVANCED PROGRAM
PREWORK

PREWORK

PREWORK
STRESS LOAD STRESS LOAD STRESS LOAD
MONDAY WEEK 3 WEEK 4 WEDNESDAY WEEK 3 WEEK 4 FRIDAY WEEK 3 WEEK 4
WALKTHROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD
A1 FRONT SQUAT 3 75% 3 80% A1 TB DEADLIFT 3 75% 1 80% A1 FRONT RACK SPLIT SQUAT 3ea 3ea
A2 DROP SQUAT JUMP 4x4 3 75% 3 80% A2 BOX JUMP x4 3 75% 1 80% A2 SPLIT JUMP 3x4ea 3ea 3ea
A3 BOX JUMP (2-1) 4x2ea 3 75% 3 80% A3 SPEED SKATERS x 4ea 3 75% 1 80% A3 SPEED SKATERS (STICK) 3x4ea 3ea 3ea
A4 BAND EXTERNAL ROTATION 3 75% 3 80% A4 SL BLOCK HOP x10ea 3 75% 1 80% A4 BOX JUMP 3x4 3ea 3ea
A5 WT. T's 4x8 3 80% A5 BAND NO MONEY x 10 1 80% A5 Y's 4x8

CONTROL WEIGHT FOR :06s DOWN

B1. TRX INVERTED ROW 6 6 B1. 1-ARM DB ROW 6ea 6ea B1. 1/2 KNEELING CABLE ROW 6ea 6ea
6 6 6ea 6ea 6ea 6ea
6 6 6ea 6ea 6ea 6ea

CONTROL BODY FOR :06s DOWN CONTROL WEIGHT FOR :06s DOWN CONTROL WEIGHT FOR :06s DOWN
B2. UPPER BODY CLAM 6ea 6ea B2. DB RDL 6 6 B2. PUSH UP PLUS 8 8
6ea 6ea 6 6 8 8
6ea 6ea 6 6 (FEET ELEVATED IF ABLE) 8 8

CONTROL WEIGHT FOR :06s DOWN CONTROL WEIGHT FOR :06s DOWN
B3. EXTERNAL ROTATION 5ea 5ea B3. ROCKING GROIN STRETCH 6ea 6ea B3. WALL SLIDE 8 10
5ea 5ea 6ea 6ea 8 10
5ea 5ea 6ea 6ea 8 10

CONTROL WEIGHT FOR :06s DOWN

C1. GOBLET SPLIT SQUAT 6ea 6ea C1. PIKE PUSH UP 10 12 C1. GOBLET LATERAL LUNGE 5ea 5ea
6ea 6ea 10 12 5ea 5ea
6ea 6ea 10 12 5ea 5ea
6ea 6ea 10
CONTROL WEIGHT FOR :06s DOWN
C2. LEG CURL VARIATION 10 10 C2. KNEELING T-SPINE 6ea 6ea C2. MB GROIN SQUEEZE :25s :30s
10 10 6ea 6ea :25s :30s
10 10 6ea 6ea :25s :30s
10 10 6ea

C3. HIP FLEXOR QUAD STRETCH :20s ea :20s ea C3. ALTERNATING MB SLAMS 5ea 6ea C3. 90/90 SHIN BOX 5ea 5ea
:20s ea :20s ea 5ea 6ea 5ea 5ea
:20s ea :20s ea 5ea 6ea 5ea 5ea
:20s ea :20s ea 5ea

FOREARMS x 2-3 SETS FOREARMS x 2-3 SETS GRIP x 2-3 SETS

2-FINGER PLATE WALK 50ft 50ft WRIST CURL :30s :35s HAMMER CURL 12 15
FOREARM EXTENSION 25 25 PRONATION SUPINATION :30s :35s DB TRICEP EXTENSION 12 15
PLATE HOLDS :30s :30s
ABS x 3 SETS ABS x 3 SETS ABS x 3 SETS
PLANK :30s :40s STRAIGHT LEG WEIGHTED SIT UP 10 12 PALLOF PRESS (BAND OR CABLE) 6ea 6ea
SIDE PLANK :20s :30s PUSH UP HAND TOUCH 15ea 15ea DEAD BUG 6ea 6ea

RECOVERY RECOVERY RECOVERY

POST LIFT STRETCHES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA ASSISTED REACH DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA PRONE RESET DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 5-8
ADVANCED PROGRAM ADVANCED PROGRAM ADVANCED PROGRAM
MB THROWS MOVEMENT PREP MB THROWS
MB SIDE TOSS 2x3ea 3x3ea 3x4ea 2x4ea BANDED KNEE 3x8 (:05s) 3x8 (:05s) 3x8 (:05s) 3x8 (:05s) 90 DEGREE JUMP TO 2x3ea 3x3ea 3x3ea 2x3ea
PREWORK

PREWORK

PREWORK
(FRONT) SQUAT SIDE TOSS

1/2 KNEEL SIDE 2x3ea 3x3ea 3x4ea 2x4ea 2x10ea 2x10ea 2x10ea 2x10ea SPLIT STANCE MB 2x5ea 3x5ea 3x5ea 2x5ea
BEAR CRAWL
TOSS SLAMS
DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

MONDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEDNESDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8 FRIDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8
WALK THROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD

A1 FRONT SQUAT + 5 60% 5 60% 5 60% 5 60% A1 CROSS OVER 6ea BWT 6ea BWT 6ea BWT 6ea BWT A1 SPLIT SQUAT + 6ea 65% 3ea 65% 3ea 65% 6ea 65%
A2 HURDLE HOP 3 70% 3 70% 3 70% 3 70% EXPLOSIVE STEP 6ea BWT 6ea BWT 6ea BWT 6ea BWT A2 HURDLE HOP 6ea 65% 3ea 65% 3ea 65% 6ea 65%
[HEIGHT] (3x4) + UP [DISTANCE] (3x4) + 6ea 65%
1 80% 1 80% 1 80% 1 80% 6ea BWT 6ea BWT 3ea 65% 3ea 65% 6ea 65%
A3 MB PAUSE SQ. 3 65% 3 75% 3 75% 3 65% A2 SPEED SKATERS 6ea BWT 6ea BWT 6ea BWT 6ea BWT A3 SL HOP TO LAT 6ea 65% 3ea 65% 3ea 65% 6ea 65%
JUMP (3x4) 3 65% 3 75% 3 75% 3 65% 6ea BWT 6ea BWT 6ea BWT 6ea BWT BOUND (2ea) NO TEMPO :03s PAUSE AT BOTTOM NO TEMPO

3:00 - 5:00 REST 3 65% 3 75% 3 75% 3 65% 6ea BWT 6ea BWT HALF THE JUMPS SETS SHOULD BE BETWEEN 65%-75% HALF THE JUMPS
NO TEMPO :03s PAUSE AT BOTTOM NO TEMPO A3 BANDED HEIDENS 6ea 6ea 6ea 6ea B1 SINGLE LEG ISO :10s ea :10s ea :10s ea :10s ea
HALF THE JUMPS SETS OF 3 SHOULD BE BTWN 75%-85% OF HALF THE JUMPS (3x4) 6ea 6ea 6ea 6ea DEADLIFT+ :10s ea :10s ea :10s ea :10s ea
YOUR 1-RM 6ea 6ea :10s ea :10s ea
B1 DB WALKING 6ea 6ea 6ea 6ea B1 SQUAT VARIATION 3 75% 1 88-92% 1 88-92% 2 55% REAR FOOT ELEVATED REAR FOOT ELEVATED
LUNGE 6ea 6ea 6ea 6ea 3 75% 1 88-92% 1 88-92% 2 60% B2 1-ARM LOW 12ea 6ea 6ea 12ea
6ea 6ea 6ea 6ea 3 75% 1 88-92% 1 88-92% 2 65% CABLE ROW 12ea 6ea 6ea 12ea
3 75% 1 88-92% 1 88-92% 2 70% 6ea 6ea
B2 RDL 6 6 6 6 1 88-92% 1 88-92% 2 75% C1 SL DB RDL 6ea 4ea 4ea 6ea
6 6 6 6
3:00 REST 1 88-92% 1 88-92% 6ea 4ea 4ea 6ea
3:2:1: TEMPO
BETWEEN EACH
6 6 6 6 AFTER WARM UP, SETS OF 1 SHOULD BE 4ea 4ea
SET
NO TEMPO :03s PAUSE AT BOTTOM NO TEMPO BETWEEN 88%-92% OF YOUR 1-RM NO TEMPO :03s DOWN, :02s PAUSE AT BOTTOM NO TEMPO
C1. BAND HIP FLEX 12ea 12ea 12ea 20ea C1 KB FRONT RACK 10ea 6ea 6ea 10ea C2 WEIGHTED FEET AMAP AMAP AMAP AMAP
12ea 12ea 12ea 20ea LATERAL STEP UP 10ea 6ea 6ea 10ea ELEVATED INV AMAP AMAP AMAP AMAP
ROW +
12ea 12ea 12ea 6ea 6ea AMAP AMAP

C2. SL LAND THE PLANE 4ea 4ea 4ea 4ea C2 BACK EXTENSION 20 10 10 20 C3 BAND PUSH DOWN AMAP AMAP AMAP AMAP
4ea 4ea 4ea 4ea 20 10 10 20 AMAP AMAP AMAP AMAP
4ea 4ea 4ea 4ea 10 10 AMAP AMAP
LAND THE PLANE - HANDS ON WEIGHTS NO HANDS ON WEIGHTS WEIGHTED
GRIP/ARMS x 2 C3 SIDE BAND 10ea 8ea 8ea 10ea GRIP/ARMS x 2-3
1-ARM FARMERS WALK:20s Ea :25s Ea :30s Ea 1x:20s ADDUCTION/ 10ea 8ea 8ea 10ea FARMERS WALK 50ft 50ft 50ft 50ft
ABDUCTION
REVERSE CURLS 12 12 12 1x15 8ea 8ea OH BAND TRI EXTENSION
20 25 30 30

ABSx2 GRIP/ARMS x 2 ABS x 3

FEET ELEVATED PLANK :30s :40s :50s 1x:60s FINGER TIP PLANK :30s :45s :60s :30s SPLIT STANCE PALLOF 6ea 6ea 6ea 6ea
FEET ELEV. SIDE PLANK :20s Ea :25s Ea :30s Ea 1x:45s ea PINCH CURLS 12 15 15 12 PRESS
BAND PULL DEAD BUG 6ea 6ea 6ea 6ea
MOBILITY ABSx3 MOBILITY
MOBILITY FLOW 3 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES WEIGHTED CRUNCH + :20s6 HOLD
(:20s HOLD) 8 (:20s HOLD) 10 (:20s HOLD) 1x20 (:20s HOLD) MOBILITY FLOW 4 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES
PUSH UP CHEST TOUCH10ea 10ea 15ea 15ea

RECOVERY RECOVERY RECOVERY

FOAM ROLL LOWER BODY2-3 MINUTES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE 2x1 MINUTE 1x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS ASSTD REACH DEEP BREATHING
2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS PRONE RESET DEEP BREATHING
2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 5-8
ADVANCED PROGRAM ADVANCED PROGRAM
PLATE SHOULDER WARM UP 3x10ea 4-WAY BAND PULL APART WARM UP - 3x10ea
PREWORK

PREWORK
-UP/OVER, SNOW ANGELS, BIG V, ARNOLD PRESS, REVERSE RAISE, SLOW ROW HALF KNEELING KB WINDMILLS -2x3ea (HAND TO GROUND)
LINTON BAND EXTERNAL ROTATIONS - 3x8

DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

TUESDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8 THURSDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8
WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD
A1 DB FLOOR PRESS 10 10 10 10 A1 BB ROW 6 6 6 6
8 8 8 8 A2 SPLIT STANCE MB SLAM 6 6 6 6
A2 FRONT FACING WALL 6 6 6 6 (3ea) 6 6 6 6

SLIDE PLUS LIFT OFF 6 6 6 6 A3 BAND NO MONEY WITH 6 6 6 6

HOLD :03s HOLD :03s
(6ea) ISO HOLD (4x3 w/ :10s
HOLD)
B1 CHIN UP 6 6 6 6 B1 LANDMINE PRESS 6ea 6ea 6ea 6ea
6 6 6 6 6ea 6ea 6ea 6ea
6 6 6 6 6ea 6ea 6ea 6ea
HOLD :03s HOLD :03s 6ea 6ea
B2 DB TRICEP EXTENSION 12 10 8 15 B2 BANDED ROW 8 8 10 10
12 10 8 15 8 8 10 10
12 10 8 15 8 8 10 10
8 10
C1 3-WAY SHOULDER 10ea 10ea 10ea 20ea B3 WEIGHTED Y's 6 6 6 6

SERIES 10ea 10ea 10ea 20ea 6 6 6 6

FRONT, LATERAL, REVERSE 10ea 10ea 10ea 6 6 6 6
RAISE 6 6
DB OSCILLATORY LUNGE 1-ARM LAT PULL DOWN
C2 :10s :10s :10s :10s C1 10ea 10ea 10ea 10ea

:10s :10s :10s :10s 10ea 10ea 10ea 10ea

:10s :10s :10s 10ea 10ea 10ea
10ea 10ea
D1 SERRATUS WALL SLIDES 6 6 6 6 C2 WEIGHTED PUSH UP 8 8 10 12
6 6 6 6 8 8 10 12
6 6 8 8 10
8 10
D2 HAMMER CURLS 10 10 12 12 C3 BI'S AND TRI'S 10 10 12 12
10 10 12 12 10 10 12 12
10 12 10 12

ABS x 3 ABS x 3
CABLE/BAND CHOP 6ea 8ea 10ea 10ea CABLE/BAND LIFT 6ea 8ea 10ea 10ea
BOTTOM FOOT SIDE PLANK :20s EA :25s EA :30s EA :30s EA ROLL OUT 6 8 10 1x12

MOBILITY AND SOFT TISSUE WORK - 5-10 MINUTES MOBILITY AND SOFT TISSUE WORK - 5-10 MINUTES
SOFT TISSUE WORK - FOREARM/PEC/SCAPS/LATS WITH FOAM ROLLERS, LAX BALL, ETC. SOFT TISSUE WORK - FOREARM/PEC/SCAPS/LATS WITH FOAM ROLLERS, LAX BALL, ETC.
POST LIFT STRETCHES POST LIFT STRETCHES
RECOVERY RECOVERY
ALL 4'S DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHES 2x5 BREATHES CROCODILE DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHES 2x5 BREATHES
WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 9-12
ADVANCED PROGRAM ADVANCED PROGRAM ADVANCED PROGRAM
MB THROWS MOVEMENT PREP MB THROWS
3x3ea 2x3ea 3x3ea 3x3ea 2x3ea 2x4ea 3x3ea 3x4ea CROW HOP MB 2x3ea 2x5ea 3x3ea 3x3ea
PREWORK

PREWORK

PREWORK
RFE SLAMS KB SPEED SKATER
THROW
DOWN THE 2x3ea 2x4ea 3x3ea 3x4ea
3x3ea 2x3ea 3x2ea 3x3ea SL JUMP x2 TO SIDE 3x3ea 2x3ea 3x2ea 3x3ea
MOUND SHOT PUT SL KB SWING
TOSS
THROWS
DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

MONDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEDNESDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12 FRIDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12
WALKTHROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD

A1 SL HURDLE HOP 4ea 4ea 4ea 4ea A1 FRONT SQUAT 5 50% 5 55% 5 58% 5 60% A1 3-WAY MB 2x3ea 2x3ea 2x3ea 2x3ea
FOR HEIGHT 4ea 4ea 4ea 4ea 3 65% 3 68% 3 73% 3 75% HAMSTRING
STICK LANDING CONTINUOUS A2 SP. SQUAT DROP 1 80% 1 82% 1 85% 1 90% A2 SL BALANCE DRILL 2x:15s 3x:15s 3x:15s 2x:15s
A2 MINI HURDLE HOP 3ea 3ea 3ea 3ea JUMP (4x3) 3 73% 3 75% 2 78% 1 80%
TO LATERAL SL 3ea 3ea 3ea 3ea A3 HIP FLEXOR BAND 3 73% 3 75% 2 78% 1 80% B1 SPEED SKATERS 3x4ea 3x4ea 3x4ea 3x4ea
BOUND DOUBLE - SINGLE LEG DOUBLE - SINGLE LEG SINGLE LEG SINGLE LEG ISO HOLD (4x:05) 3 73% 3 75% 2 78% 1 80%
A3 ACCELERATED 3ea 3ea 3ea 3ea A4 ANKLE MOBILITY 3 73% 3 75% 2 78% 1 80% B2 ACCELERATED 3x4ea 3x4ea 3x4ea 3x4ea
SPLIT JUMPS 3ea 3ea 3ea 3ea (4x5ea) 3 75% 2 78% 1 80% BAND JUMP
2 78% 1 80% B3 MB VERTICAL JUMP 2x5 15-20 LBS 2x5 15-20 LBS 2x5 15-20 LBS 2x5 15-20 LBS
B1 DEADLIFT 5 40% 5 45% 5 50% 5 50%
MOVE EACH REP AS FAST AND AS EXPLOSIVELY AS YOU POSSIBLY CAN. RECORD TIME OF EACH
3 55% 3 60% 3 65% 3 65% SET TO ENSURE MAX SPEED/VELOCITY IS REACHED. CAN USE BANDS OR CHAINS IF YOU HAVE C1 DB REVERSE 10ea 10ea 8ea 6ea
ACCESS TO THEM - BUT NOT REQUIRED. LUNGE
1 70% 1 75% 1 80% 1 80% 10ea 10ea 8ea 6ea
B2 DEADLIFT 5 55% 5 60% 5 65% 5 70% B1 LOW BAND SPEED REPS: REPS: REPS: REPS: C2 SL REV. HYPER 10ea 10ea 8ea 6ea
5 5 5 5 SKATERS (3- REPS: REPS: REPS: REPS: (NON WTD.) x 8ea 8ea 6ea
4x:10s) REPS: REPS: REPS: REPS:
B3 BAND SPEED 5 5 5 5 C3 CUBAN PRESS (12) 6ea
ABDUCTION 3x12 5 5 5 5 B2 SPEED SKATERS REPS: REPS:

B4 BAND OC EXT. ROT 5 5 5 5 (3x4ea) D1 LATERAL BAND 6ea 6ea 6ea 6ea
3x12 5 5 5 5 LUNGE 6ea 6ea 6ea 6ea
B5 ANKLE BAND COMPLETE 5 REPS AS FAST AS POSSIBLE. RECORD TIME. EACH SET SHOULD BE FASTER THAN THE B3 SL CALF RAISE D2 SL PB LEG CURL (8-
PREVIOUS. IF SLOWER 2 SETS IN A ROW, STOP THE EXERCISE FOR THE DAY AND MOVE ON TO
WORK 3x12 THE NEXT. - 3:00 REST BETWEEN SETS
(3x10ea) 12ea)
C1 RFE SPLIT SQUAT 6ea 50% 6ea 50% 6ea 50% 6ea 50% C1 GLUTE HAM RAISE 6 6 6 6 E1 MESSIER SQUATS 8ea 8ea 8ea 8ea
REACTIVE 6a 50% 6ea 50% 6ea 50% 6ea 50% 6 6 6 6 8ea 8ea 8ea 8ea
C2 SL DB RDL x6ea 6ea 50% 6ea 50% 6 6 6 6
C2 MB RDL TO 5ea 5ea 5ea 5ea E2 STAGGER STANCE 6ea 6ea 6ea 6ea
C3 BAND SPEED HURDLER 5ea 5ea 5ea 5ea DB RDL 6ea 6ea 6ea 6ea
ADDUCTION x12ea MOBILITY

D1 BACK EXTENSION 10 10 10 10 E3 BAND OC SPLIT :10s :10s :10s :10s

D2 SL LAND THE 10 10 10 10 GRIP/ARMS x 2-3 STANCE EXTERNAL :10s :10s :10s :10s
PLANE x6ea ROTATION
10 10 PINCH GRIP DB CARRY 50ft 50ft 50ft 50ft
D3 MB OC GROIN DB WRIST CURLS 20 25 30 30
SQUEEZE x:10s BANDED LAND THE PLANE - HANDS ON WT's BANDED LAND THE PLANE
MOBILITY ABSx3 MOBILITY
MOBILITY FLOW 5 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES WEIGHTED FRONT PLANK
:30s :40s :50s 1x:60s MOBILITY FLOW 6 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES
SIT UP, SLOW DECENT 6 8 10 1x12
PALLOF SHUFFLE MINI ROTATION
x3ea x3ea x3ea 1x6ea
RECOVERY RECOVERY RECOVERY
FOAM ROLL LOWER BODY2-3 MINUTES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE 2x1 MINUTE 1x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS ASSTD REACH DEEP BREATHING
2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS PRONE RESET DEEP BREATHING
2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 9-12
ADVANCED PROGRAM ADVANCED PROGRAM
MINI BAND PUNCHES AND NO MONEY (STRAIGHT AND OVERHEAD) - 2x:10s EA HALF KNEELING KB WINDMILLS -2x3ea (ELBOW TO GROUND)
PREWORK

PREWORK
BAND SERRATUS PUNCHES - 2x12 KNEE HUG TO BOWLER SQUAT 2-3x6ea

DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

TUESDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12 THURSDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12
WALKTHROUGH VIDEO WALKTHROUGH VIDEO
EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD
A1 LATERAL KNEELING 1- 5ea 5ea 5ea 5ea A1 1-ARM TRX ROW w/ 6ea 6ea 6ea 6ea

ARM LANDMINE PRESS 5ea 5ea 5ea 5ea OFFSET KB 6ea 6ea 6ea 6ea
5ea 5ea 5ea 5ea 6ea 6ea 6ea 6ea
5ea 5ea 6ea 6ea

A2 ROTATIONAL 1-ARM 6ea 6ea 6ea 6ea A2 SPLIT STANCE 1-ARM 6ea 6ea 6ea 6ea

CABLE ROW 6ea 6ea 6ea 6ea CABLE PRESS 6ea 6ea 6ea 6ea
6ea 6ea 6ea 6ea 6ea 6ea 6ea 6ea
6ea 6ea 6ea 6ea
A3 AB WHEEL ROLL OUT 8 8 10 10 A3 KB WAITERS CARRY 100 FT 100 FT 100 FT 100 FT

(PAUSE :02s) 8 8 10 10 100 FT 100 FT 100 FT 100 FT

8 8 10 10 100 FT 100 FT 100 FT
8 10 BOTTOMS UP
B1 HALF KNEELING BAND 6ea (:20s) 6ea (:20s) 6ea (:20s) 6ea (:20s) B1 SPLIT STANCE CABLE 6ea 8ea 8ea 6ea
ER @ 90/90 + 6ea (:20s) 6ea (:20s) 6ea (:20s) 6ea (:20s) CHOPS 6ea 8ea 8ea 6ea
HOLD LAST REP (:20s) 6ea (:20s) 6ea (:20s) 6ea (:20s) 6ea (:20s) 6ea 8ea 8ea 6ea
6ea (:20s) 6ea (:20s)
B2 KB CROSSWALK 100 FT 100 FT 100 FT 100 FT B2 TRX SAW 8 8 10 10
100 FT 100 FT 100 FT 100 FT 8 8 10 10
100 FT 100 FT 100 FT 8 8 10 10
TOP ARM BOTTOMS UP 8 10
B3 TRIGGER ROLL PEC/SCAP B3 FEET ELEVATED PLANK :30s :30s :30s :30s
:30s :30s :30s :30s
:30s :30s :30s :30s

ABS x 3 ABS x 3
SPLIT STANCE CABLE/BAND CHOP6ea 8ea 10ea 10ea STEP UP CABLE/BAND LIFT 6ea 8ea 10ea 10ea
TOP FOOT SIDE PLANK :20s EA :25s EA :30s EA :30s EA HANGING KNEE RAISE 10 15 20 1x30

MOBILITY AND SOFT TISSUE WORK - 5-10 MINUTES MOBILITY AND SOFT TISSUE WORK - 5-10 MINUTES
SOFT TISSUE WORK - FOREARM/PEC/SCAPS/LATS WITH FOAM ROLLERS, LAX BALL, ETC. SOFT TISSUE WORK - FOREARM/PEC/SCAPS/LATS WITH FOAM ROLLERS, LAX BALL, ETC.
POST LIFT STRETCHES POST LIFT STRETCHES
RECOVERY RECOVERY
ALL 4'S DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHES 2x5 BREATHES CROCODILE DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHES 2x5 BREATHES
WATER, FOOD, SLEEP WATER, FOOD, SLEEP
BEGINNER / YOUTH PROGRAM
 CLICK HERE FOR THE
BEGINNER PROGRAM
WALK THROUGH VIDEO
 MONTH 1
BEGINNERS PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
WEEK 1

WARM UP OFF WARM UP OFF WARM UP

OPTIONAL
OFF THROW RECOVERY ARM THROW RECOVERY ARM THROW
RECOVERY 1
RUN CARE RUN CARE RUN
LIFT LIFT LIFT
WEEK 2

WARM UP OFF WARM UP OFF WARM UP

OPTIONAL
OFF THROW RECOVERY ARM THROW RECOVERY ARM THROW
RECOVERY 1
RUN CARE RUN CARE RUN
LIFT LIFT LIFT

WARM UP WARM UP WARM UP WARM UP WARM UP

WEEK 3

OPTIONAL
OFF THROW THROW THROW THROW RUN
RECOVERY 1
RUN TUBING ARM RUN HEAVY ARM LIFT
LIFT CARE LIFT CARE NO THROWING
WEEK 4

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 1
RUN TUBING ARM RUN TUBING ARM RUN
LIFT CARE LIFT CARE LIFT

© Copyright by ONEighty Athletics

 MONTH 2
BEGINNERS PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

WARM UP WARM UP WARM UP WARM UP WARM UP

WEEK 5

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN RECOVERY ARM RUN HEAVY ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 6

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN RECOVERY ARM RUN HEAVY ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 7

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW THROW THROW
RECOVERY 2
RUN TUBING ARM RUN HEAVY ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 8

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF THROW THROW THROW SHORT BOX PEN THROW
RECOVERY 2
RUN RECOVERY ARM RUN BP/LIVE ARM RUN
LIFT CARE LIFT CARE LIFT

© Copyright by ONEighty Athletics

 MONTH 3
BEGINNERS PROGRAM
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

WARM UP WARM UP WARM UP WARM UP WARM UP

WEEK 9

OPTIONAL
OFF BULL PEN THROW THROW THROW THROW
RECOVERY 3
RUN MOBILITY ARM RUN HEAVY ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 10

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF BULL PEN THROW THROW BOX VELO PEN THROW
RECOVERY 3
RUN MOBILITY ARM RUN BP/LIVE ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 11

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF BULL PEN THROW THROW BULL PEN THROW
RECOVERY 3
RUN MOBILITY ARM RUN BP/LIVE ARM RUN
LIFT CARE LIFT CARE LIFT
WEEK 12

WARM UP WARM UP WARM UP WARM UP WARM UP

OPTIONAL
OFF THROW LIVE THROW THROW THROW THROW LIVE
RECOVERY 3
RUN SOFT TISSUE RUN RECOVERY ARM RUN
LIFT ARM CARE LIFT CARE LIFT

© Copyright by ONEighty Athletics

 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 1-4 - BEGINNER PROGRAM
BEGINNER PROGRAM BEGINNER PROGRAM BEGINNER PROGRAM
MB THROWS MOVEMENT PREP MB THROWS
MB SIDE TOSS 3x3ea 3x3ea 3x8 (:05s) 3x8 (:05s) 3x8 (:05s) 3x8 (:05s) 3x3ea 3x3ea
PREWORK

PREWORK

PREWORK
2x3ea 2x3ea 2x3ea 2x3ea
BANDED KNEE SQUAT MB SIDE TOSS
(FRONT)
2x3ea 3x3ea 3x3ea 2x3ea 2x10ea 2x10ea 2x10ea 2x10ea 2x5ea 3x5ea 3x5ea 2x5ea
1/2 KNEEL SIDE TOSS BEAR CRAWL 1/2 KNEEL SIDE TOSS
DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4
WALKTHROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO

EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD
A1 DEADLIFT 6 6 6 6 A1 INVERTED ROW 6 6 6 8 A1 SQUAT 5 5 5 5
DUMBBELL 6 6 6 6 6 6 6 8 LANDMINE SQUAT 5 5 5 5
KETTLEBELL 6 6 6 6 6 6 6 8 GOBLET SQUAT 5 5 5 5
6 6 6 8 5 5 5 5
HOLD :03s HOLD :05s DOWN :03s DOWN :05s DOWN :05s DOWN :05s HOLD :03s HOLD :03s
A2 INCLINE Y'S 6 6 6 6 A2 BAND PULL APART 10 PALMS UP 10 PALMS UP 12 PALMS UP 15 PALMS UP A2 PRONE EXTERNAL 6 8 10 10
6 6 6 6 1st & 3rd set - Palms 10 PALMS DOWN 10 PALMS DOWN 12 PALMS DOWN 15 PALMS DOWN ROTATION 6 8 10 10
6 6 6 6 Up & 4th set - Palms
2nd 10 PALMS UP 10 PALMS UP 12 PALMS UP 15 PALMS UP 6 8 10 10
Down 10 PALMS DOWN 10 PALMS DOWN 12 PALMS DOWN 15 PALMS DOWN 6 8 10 10
B1 BODYWEIGHT 12ea 12ea 10ea 8ea B1 LANDMINE RDL 6 8 6 8 B1 PUSH UP PLUS 8 8 8 8
WALKING LUNGE 12ea 12ea 10ea 8ea 6 8 6 8 8 8 8 8
12ea 10ea 8ea 6 8 6 8 8 8 8
DOWN :05s DOWN :05s HOLD :05s HOLD :05s HITTERS DB BENCH - PITCHERS PUSHUP
B2 TALL KNEELING 3ea (:10s) 3ea (:10s) 3ea (:10s) 3ea (:10s) B2 PUSH UP 6 8 6 8 B2 FLOOR WALL SLIDES 8 8 8 8
PALLOF PRESS 3ea (:10s) 3ea (:10s) 3ea (:10s) 3ea (:10s) 6 8 6 8 8 8 8 8
3ea (:10s) 3ea (:10s) 3ea (:10s) 6 8 6 8 8 8 8
DOWN :05s DOWN :05s HOLD :05s HOLD :05s
C1 1-ARM LAT PULL 6ea 8ea 10ea 10ea C1 BODYWEIGHT SQUAT 8 10 8 10 C1 LATERAL LANDMINE 6ea 6ea 6ea 6ea
DOWN 6ea 8ea 10ea 10ea 8 10 8 10 LUNGE 6ea 6ea 6ea 6ea
6ea 8ea 10ea 10ea 8 10 8 10 6ea 6ea 6ea 6ea
DOWN :05s DOWN :05s HOLD :05s HOLD :05s HOLD :03s HOLD :04s HOLD :05s HOLD :05s
C2 T-PUSH UP 4ea 5ea 6ea 4ea C2 FRONT AND BACK 8ea 8ea 8ea 8ea C2 ROCKING GROIN 6ea 6ea 6ea 6ea
4ea 5ea 6ea 4ea MONSTER WALK 8ea 8ea 8ea 8ea STRETCH 6ea 6ea 6ea 6ea
4ea 5ea 6ea 4ea 8ea 8ea 8ea 8ea 6ea 6ea 6ea 6ea

C3 BIRD DOG 10ea 10ea 10ea 10ea D1 1-ARM RACK CARRY 50 feet and Back 50 feet and Back 50 feet and Back 50 feet and Back D1 KNEELING T-SPINE 5ea 5ea 5ea 5ea
10ea 10ea 10ea 10ea 50 feet and Back 50 feet and Back 50 feet and Back 50 feet and Back 5ea 5ea 5ea 5ea
10ea 10ea 10ea 10ea 50 feet and Back 50 feet and Back 5ea 5ea 5ea 5ea

D2 UPPER BODY CLAM 8ea 8ea 8ea 8ea D2 GLUTE BRIDGES 10 12 15 15

SHELLS 8ea 8ea 8ea 8ea 10 12 15 15
8ea 8ea 8ea 10 12 15 15

GRIP/ARMS x 2 D3 FRONT FACING WALL 8 8 10 12 D3 MB SLAMS 10 12 15 20

2-FINGER PLATE WALK 2 TRIPS 2 TRIPS 2 TRIPS 1 TRIP SLIDE 8 8 10 12 10 12 15 20
FOREARM EXTENSION 2x15 2x20 2x25 1x25 8 10 12 10 12 15 20

ABSx3 GRIP/ARMS x 2 GRIP/ARMS x 2

FRONT PLANK :30s :40s :50s :60s WRIST CURL :20s :25s :30s :35s HAMMER CURL 12 15 12 15
SIDE PLANK :15s :20s :25s :30s PRONATION SUPINATION :20s :25s :30s :35s DB TRICEP EXTENSION 12 15 12 15
PLATE HOLDS :20s :25s :30s :30s
MOBILITY ABSx3 ABSx3
MOBILITY FLOW 1 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES STRAIGHT LEG WEIGHTED 8SIT UP 10 10 12 PALLOF PRESS (BAND OR CABLE)
6ea 6ea 6ea 6ea
PUSH UP HAND TOUCH 10ea 10ea 15ea 15ea DEAD BUG 6ea 6ea 6ea 6ea

RECOVERY RECOVERY RECOVERY

POST LIFT STRETCHES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE 1x1 MINUTE 2x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 1x5 BREATHS EA 1x5 BREATHS EA 1x5 BREATHS EA 1x5 BREATHS EA ASSISTED REACH DEEP BREATHING
1x5 BREATHS EA 1x5 BREATHS EA 1x5 BREATHS EA 1x5 BREATHS EA PRONE RESET DEEP BREATHING
1x5 BREATHS EA 1x5 BREATHS EA 2x5 1x5
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 5-8 - BEGINNER PROGRAM
BEGINNER PROGRAM BEGINNER PROGRAM BEGINNER PROGRAM
MB THROWS MOVEMENT PREP MB THROWS
SPLIT STANCE FRONT 3x3ea 2x3ea 3x3ea 3x3ea PLATE SHOULDER WARM UP 3x10ea 90 DEGREE JUMP TO 2x3ea 3x3ea 3x3ea 2x3ea
PREWORK

PREWORK

PREWORK
TOSS -UP/OVER, SNOW ANGELS, BIG V, ARNOLD PRESS, REVERSE RAISE, SLOW ROW SIDE TOSS
3x3ea 2x3ea 3x2ea 3x3ea LINTON BAND EXTERNAL ROTATIONS - 3x8
SHUFFLE MB SIDE TOSS

DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

MONDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEDNESDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8 FRIDAY WEEK 5 WEEK 6 WEEK 7 WEEK 8
WALKTHROUGH VIDEO WALKTHROUGH VIDEO

EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD
A1 DEADLIFT 6 6 6 6 A1 FEET ELEVATED 8 10 12 8 A1 SQUAT 5 5 5 5
TRAP BAR 6 6 6 6 INVERTED ROW 8 10 12 8 FRONT SQUAT 5 5 5 5
BARBELL 6 6 6 6 8 10 12 8 SAFETY BAR SQUAT 5 5 5 5
5 5 5 5

A2 INCLINE Y'S 6 6 6 6 A2 BAND PULL APART 3ea 4ea 5ea 3ea A2 PRONE EXTERNAL 10 6 8 10
6 6 6 6 DEAD BUG 3ea 4ea 5ea 3ea ROTATION 10 6 8 10
6 6 6 6 3ea 4ea 5ea 3ea 10 6 8 10
HOLD :03s HOLD :03s
B1 DB LUNGE 8ea 8ea 6ea 6ea B1 DB RDL 6 6 6 6 B1 FEET ELEVATED PUSH 8 10 12 15
8ea 8ea 6ea 6ea 6 6 6 6 UP PLUS 8 10 12 15
8ea 8ea 6ea 6ea 6 6 6 8 10 12 15
8ea 6ea
B2 HALF KNEELING 3ea (:10s) 3ea (:10s) 3ea (:10s) 3ea (:10s) B2 WEIGHTED PUSH UP 8 10 12 8 B2 WALL SLIDES 8 8 8 8
PALLOF PRESS 3ea (:10s) 3ea (:10s) 3ea (:10s) 3ea (:10s) 8 10 12 8 8 8 8 8
3ea (:10s) 3ea (:10s) 3ea (:10s) 8 10 12 8 BACK TO WALL 8 8 8 8

C1 CHIN UP 6ea 8ea 10ea 10ea C1 GOBLET SQUAT 10 15 20 15 C1 GOBLET LATERAL 6ea 8ea 10ea 12ea
6ea 8ea 10ea 10ea 10 15 20 15 LUNGE 6ea 8ea 10ea 12ea
6ea 8ea 10ea 10ea 10 15 20 15 6ea 8ea 10ea 12ea

C2 ROLL OUT 8 10 6 8 C2 LATERAL MONSTER 10ea 10ea 10ea 10ea C2 ROCKING GROIN 6ea 6ea 6ea 6ea
8 10 6 8 WALK 10ea 10ea 10ea 10ea STRETCH 6ea 6ea 6ea 6ea
8 10 6 8 10ea 10ea 10ea 10ea 6ea 6ea 6ea 6ea
PHYSIO BALL PHYSIO BALL AB ROLLER AB ROLLER
C3 BACK EXTENSION 8 10 12 10 D1 KB WAITERS CARRY 50 feet and Back 50 feet and Back 50 feet and Back 50 feet and Back D1 KNEELING T-SPINE 5ea 5ea 5ea 5ea
8 10 12 10 50 feet and Back 50 feet and Back 50 feet and Back 50 feet and Back 5ea 5ea 5ea 5ea
8 10 12 10 50 feet and Back 50 feet and Back 50 feet and Back 5ea 5ea 5ea 5ea

D2 UPPER BODY CLAM 8ea 8ea 8ea 8ea D2 BANDED GLUTE 10 12 15 15

SHELLS 8ea 8ea 8ea 8ea BRIDGES 10 12 15 15
8ea 8ea 8ea 10 12 15 15

GRIP/ARMS x 2 D3 FRONT FACING WALL 8 8 10 12 D3 ALT. MB SLAMS 5ea 5ea 5ea 5ea
1-ARM FARMERS WALK :20s Ea :25s Ea :30s Ea 1x:20s SLIDE + LIFT OFF 8 8 10 12 5ea 5ea 5ea 5ea
REVERSE CURLS 12 12 12 1x15 8 10 12 5ea 5ea 5ea 5ea

ABSx2 GRIP/ARMS x 2 GRIP/ARMS x 2-3

FEET ELEVATED PLANK :30s :40s :50s 1x:60s FINGER TIP PLANK :30s :45s :60s :30s FARMERS WALK 50ft 50ft 50ft 50ft
FEET ELEV. SIDE PLANK :20s Ea :25s Ea :30s Ea 1x:45s ea PINCH CURLS 12 15 15 12 OH BAND TRI EXTENSION 20 25 30 30
ABS x 3
MOBILITY ABSx3 SPLIT STANCE PALLOF PRESS
6ea 6ea 6ea 6ea
MOBILITY FLOW 3 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES SIT UP HOLD 6 (:20s HOLD) 8 (:20s HOLD) 10 (:20s HOLD) 1x20 (:20s HOLD) BAND PULL DEAD BUG 6ea 6ea 6ea 6ea
PUSH UP CHEST TOUCH 10ea 10ea 15ea 15ea MOBILITY
MOBILITY FLOW 4 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES
RECOVERY RECOVERY RECOVERY
FOAM ROLL LOWER BODY 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE 2x1 MINUTE 1x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS ASSTD REACH BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS PRONE RESET BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
 STAGE
NAME: OFFSEASON
SPORT POSITION PHASE
BASEBALL VELO POWER PACK WEEK 9-12 - BEGINNER PROGRAM
BEGINNER PROGRAM BEGINNER PROGRAM BEGINNER PROGRAM
MB THROWS MOVEMENT PREP MB THROWS
3x3ea 2x3ea 3x3ea 3x3ea 2x3ea 2x4ea 3x3ea 3x4ea 2x3ea 2x5ea 3x3ea 3x3ea
PREWORK

PREWORK

PREWORK
RFE SLAMS KB SPEED SKATER CROW HOP MB THROW

DOWN THE MOUND 3x3ea 2x3ea 3x2ea 3x3ea 2x3ea 2x4ea 3x3ea 3x4ea SL JUMP x2 TO SIDE 3x3ea 2x3ea 3x2ea 3x3ea
SL KB SWING
SHOT PUT THROWS TOSS
DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD DELOAD STRESS LOAD DELOAD

MONDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEDNESDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12 FRIDAY WEEK 9 WEEK 10 WEEK 11 WEEK 12
WALKTHROUGH VIDEO WALKTHROUGH VIDEO WALKTHROUGH VIDEO

EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD EXERCISE REPS LOAD REPS LOAD REPS LOAD REPS LOAD
A1 FRONT SQUAT 6 6 6 6 A1 TB DEADLIFT 5 3 5 3 A1 SPLIT SQUAT 5ea 5ea 5ea 5ea
A2 SL GLUTE BRIDGE - 3x8ea
6 6 6 6 A2 ANKLE MOBILITY - 3 3 3 3 A2 ANKLE MOBS - 3x6ea 5ea 5ea 5ea 5ea
A3 HIP FLEXOR STRETCH - 6 6 6 6 A3 4x5ea EXT. ROT -
BAND 3 3 3 3 A3 SL GLUTE BRIDGE - 3x8ea
5ea 5ea 5ea 5ea
3x:20s 4x10ea 3 3 3 3 A4 LYING EXT. ROT - 3x8 5ea 5ea 5ea 5ea
SHOES OFF SHOES OFF SHOES OFF SHOES OFF
B1 WEIGHTED INCLINE 6 8 10 6 B1 1-ARM CABLE PRESS 6ea 6ea 6ea 6ea B1 WT. T's 10 10 10 10
Y'S 6 8 10 6 (DB) 6ea 6ea 6ea 6ea 10 10 10 10
6 8 10 6 6ea 6ea 6ea 6ea 10 10 10 10

B2 CORNER PEC :30s :30s :30s :30s B2 1-ARM DB ROW 8ea 10ea 12ea 10ea B2 DB PEC STRETCH :30s :30s :30s :30s
STRETCH :30s :30s :30s :30s 8ea 10ea 12ea 10ea :30s :30s :30s :30s
:30s :30s :30s :30s 8ea 10ea 12ea 10ea :30s :30s :30s :30s

B3 BAND NO MONEY 3 (:10s HOLD) 4 (:10s HOLD) 5 (:10s HOLD) 3 (:10s HOLD) B3 FOAM ROLL T- SPINE 3ea 3ea 3ea 3ea B3 LINTON EXTERNAL 6ea 8ea 10ea 8ea
3 (:10s HOLD) 4 (:10s HOLD) 5 (:10s HOLD) 3 (:10s HOLD) 3ea 3ea 3ea 3ea ROTATIONS 6ea 8ea 10ea 8ea
3 (:10s HOLD) 4 (:10s HOLD) 5 (:10s HOLD) 3 (:10s HOLD) 3ea 3ea 3ea 3ea 6ea 8ea 10ea 8ea

C1 FEET ELEVATED MAX REPS MAX REPS MAX REPS MAX REPS C1 FRONT RACK REV. 6ea 8ea 10ea 12ea C1 STEP UP 6ea 6ea 6ea 6ea
INVERTED ROW MAX REPS MAX REPS MAX REPS MAX REPS LUNGE 6ea 8ea 10ea 12ea 6ea 6ea 6ea 6ea
MAX REPS MAX REPS MAX REPS MAX REPS 6ea 8ea 10ea 12ea 6ea 6ea 6ea 6ea
6ea 6ea
C2 UPPER BODY CLAM 6ea 6ea 6ea 6ea C2 SL 2-DB RDL 6ea 6ea 8ea 10ea C2 LANDMINE ROW 10ea 10ea 12ea 12ea
SHELLS 6ea 6ea 6ea 6ea 6ea 6ea 8ea 10ea 10ea 10ea 12ea 12ea
6ea 6ea 6ea 6ea 6ea 6ea 8ea 10ea 10ea 12ea 12ea
10ea 12ea
C3 SPEED SKATERS 6ea 8ea 8ea 6ea C3 BANDED GROIN 15 15 20 20 C3 1-ARM DEEP 6ea 6ea 6ea 6ea
6ea 8ea 8ea 6ea CRUNCH 15 15 20 20 BREATHING 6ea 6ea 6ea 6ea
6ea 8ea 8ea 6ea 15 15 20 20 6ea 6ea 6ea 6ea

ABS x 3 GRIP x 2-3 ABS x 3

SPLIT STANCE CABLE 6ea 8ea 10ea 10ea PINCH GRIP DB CARRY 50ft 50ft 50ft 50ft STEP UP CABLE/BAND LIFT6ea 8ea 10ea 10ea
CHOP DB WRIST CURLS 20 25 30 30 HANGING KNEE RAISE 10 15 20 1x30
TOP FOOT SIDE PLANK :20s EA :25s EA :30s EA :30s EA
MOBILITY ABSx3 MOBILITY
MOBILITY FLOW 5 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES WEIGHTED FRONT PLANK :30s :40s :50s 1x:60s MOBILITY FLOW 6 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES 3-5 MINUTES
SIT UP, SLOW DECENT 6 8 10 1x12
PALLOF SHUFFLE MINI ROTATIONx3ea x3ea x3ea 1x6ea
RECOVERY RECOVERY RECOVERY
FOAM ROLL LOWER BODY 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES 2-3 MINUTES LYING LEG SHAKES 1x1 MINUTE 2x1 MINUTE 2x1 MINUTE 1x1 MINUTE GLUTE HAM HANG 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE 2x1 MINUTE
1-ARM DEEP BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS ASSTD REACH BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS PRONE RESET BREATHING 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS 2x5 BREATHS
WATER, FOOD, SLEEP WATER, FOOD, SLEEP WATER, FOOD, SLEEP
MED BALL PROGRAM
 CLICK HERE FOR THE
MEDBALL PROGRAM
WALK THROUGH VIDEO
 ONEIGHTY ATHLETICS
MED BALL PROGRAM
WEEK 1 WEEK 2
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SHUFFLE MB SIDE TOSS 2 x 3EA SHUFFLE MB SIDE TOSS 3 x 3EA
1/2 KNEEL SIDE TOSS 2 x 3 (10YD) MB OVERHEAD BACK + SPRINT 3 x 3 (10YD)
MB UNDERHAND FRONT + SPRINT 3 x 3 (10YD)

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
90 DEGREE JUMP TO MB SIDE TOSS 2 x 3EA 90 DEGREE JUMP TO MB SIDE TOSS 2 x 3EA
MONTH ONE

SL JUMP x2 TO SIDE TOSS 2 x 3EA SL JUMP x2 TO SIDE TOSS 2 x 3EA

WEEK 3 WEEK 4
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SHUFFLE MB SIDE TOSS 4 x 3EA SHUFFLE MB SIDE TOSS 4 x 3EA
MB OVERHEAD BACK + SPRINT 4 x 3 (10YD) MB OVERHEAD BACK + SPRINT 4 x 3 (10YD)
MB UNDERHAND FRONT + SPRINT 4 x 3 (10YD) MB UNDERHAND FRONT + SPRINT 4 x 3 (10YD)

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
90 DEGREE JUMP TO MB SIDE TOSS 2 x 3EA 90 DEGREE JUMP TO MB SIDE TOSS 2 x 3EA
SL JUMP x2 TO SIDE TOSS 2 x 3EA SL JUMP x2 TO SIDE TOSS 2 x 3EA
 ONEIGHTY ATHLETICS
MED BALL PROGRAM
WEEK 5 WEEK 6
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPLIT STANCE FRONT TOSS 2 x 6EA SPLIT STANCE FRONT TOSS 3 x 6EA
SHOT PUT 2 x 6EA SHOT PUT 3 x 6EA
ALTERNATING MB SLAM 1 x 10EA ALTERNATING MB SLAM 2 x 10EA

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
ALTERNATING HALF KNEELING MB SIDE TOSS 2 x 5EA ALTERNATING HALF KNEELING MB SIDE TOSS 3 x 5EA
MONTH TWO

MB SIDE TOSS (SIDE) 2 x 6EA MB SIDE TOSS (SIDE) 3 x 6EA

FRONT FACING ALTERNATING MB SIDE TOSS 2 x 6EA FRONT FACING ALTERNATING MB SIDE TOSS 3 x 6EA

WEEK 7 WEEK 8
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPLIT STANCE FRONT TOSS 4 x 6EA SPLIT STANCE FRONT TOSS 4 x 6EA
SHOT PUT 4 x 6EA SHOT PUT 4 x 6EA
ALTERNATING MB SLAM 3 x 10EA ALTERNATING MB SLAM 3 x 10EA

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
ALTERNATING HALF KNEELING MB SIDE TOSS 4 x 5EA ALTERNATING HALF KNEELING MB SIDE TOSS 4 x 5EA
MB SIDE TOSS (SIDE) 4 x 6EA MB SIDE TOSS (SIDE) 4 x 6EA
FRONT FACING ALTERNATING MB SIDE TOSS 4 x 6EA FRONT FACING ALTERNATING MB SIDE TOSS 4 x 6EA
 ONEIGHTY ATHLETICS
MED BALL PROGRAM
WEEK 9 WEEK 10
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPLIT STANCE MB SLAMS 2 x 8EA SPLIT STANCE MB SLAMS 3 x 8EA
CROW HOP MB THROW 2 x 5 CROW HOP MB THROW 3 x 5
OVERHEAD BACK MB THROW (NO SPRINT) 2 x 8 OVERHEAD BACK MB THROW (NO SPRINT) 3 x 8
DOWN THE MOUND SHOT PUT THROWS 2 x 4 DOWN THE MOUND SHOT PUT THROWS 3 x 4

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPEED SKATER MB THROW 2 x 3EA SPEED SKATER MB THROW 3 x 3EA
MONTH THREE

LUNGE JUMP MB THROW 2 x 3EA LUNGE JUMP MB THROW 3 x 3EA

90 DEGREE JUMP TO MB SIDE TOSS 2 x 3EA 90 DEGREE JUMP TO MB SIDE TOSS 3 x 3EA
HALF KNEELING MB HEIDEN THROW 2 x 5EA HALF KNEELING MB HEIDEN THROW 3 x 5EA

WEEK 11 WEEK 12
DAY 1 DAY 1
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPLIT STANCE MB SLAMS 4 x 8EA SPLIT STANCE MB SLAMS 4 x 8EA
CROW HOP MB THROW 4 x 5 CROW HOP MB THROW 4 x 5
OVERHEAD BACK MB THROW (NO SPRINT) 4 x 8 OVERHEAD BACK MB THROW (NO SPRINT) 4 x 8
DOWN THE MOUND SHOT PUT THROWS 4 x 4 DOWN THE MOUND SHOT PUT THROWS 4 x 4

DAY 2 DAY 2
MB THROWS SETS x REPS WEIGHT MB THROWS SETS x REPS WEIGHT
SPEED SKATER MB THROW 4 x 3EA SPEED SKATER MB THROW 4 x 3EA
LUNGE JUMP MB THROW 4 x 3EA LUNGE JUMP MB THROW 4 x 3EA
90 DEGREE JUMP TO MB SIDE TOSS 4 x 3EA 90 DEGREE JUMP TO MB SIDE TOSS 4 x 3EA
HALF KNEELING MB HEIDEN THROW 4 x 5EA HALF KNEELING MB HEIDEN THROW 4 x 5EA
RECOVERY PROGRAM
 CLICK HERE FOR THE
RECOVERY PROGRAM
WALK THROUGH VIDEO
 RECOVERY DAY
WEEK 1-4
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
A1. Prone Reset Breathing 2x5 breaths 2x5 breaths 2x5 breaths 2x5 breaths
A2. Plank 2x:30s 2x:40s 2x:50s 2x:60s
A3. Prone External Rotation 2x8 2x10 2x12 2x8
A4 In/Out Window 2x6ea 2x8ea 2x10ea 2x6ea
80 YARD TEMPO RUN
B1. 80's (in same time as 110's - :17-20s) x3 x4 x5 x3
B2. Mobility Flow 1 x3 minutes x3 minutes x3 minutes x3 minutes
B3. 80's (in same time as 110's - :17-20s) x3 x4 x5 x3
B4. Mobility Flow 1 x3 minutes x3 minutes x3 minutes x3 minutes
STRENGTH AND POWER
C1. Box jump 2x3 2x3 2x5 2x5
C2. MB Side Toss 2x3ea 2x4ea 2x5ea x3ea
COOL DOWN
D1. Brisk Walk Holding MB x5 minutes x5 minutes x5 minutes x5 minutes
D2. 90/90 Breathing 2x5 breaths 2x5 breaths 2x5 breaths 2x5 breaths
D3. Foam Roll / other soft tissue 3-5 minutes 3-5 minutes 3-5 minutes 3-5 minutes

WEEK 5-8
EXERCISE WEEK 5 WEEK 6 WEEK 7 WEEK 8
A1. All 4's Reset Breathing 2x5 breaths 2x5 breaths 2x5 breaths 2x5 breaths
A2. Bear Hold 2x:30s 2x:30s 2x:30s 2x:30s
A3. Prone T's 2x8 2x10 2x12 2x8
A4 Quadruped Leg Kicks 2x10ea 2x12ea 2x15ea 2x12ea
SMALL TEMPO RUN
B1. 100's (in same time as 110's - 17-20s) x3 x3 x3 x3
B2. Mobility Flow 3 3 minutes 3 minutes 3 minutes 3 minutes
B3. 100's (in same time as 110's - 17-20s) x4 x5 x6 x4
B4. Mobility Flow 3 3 minutes 3 minutes 3 minutes 3 minutes
B5. 100's (in same time as 110's - 17-20s) x3 x3 x3 x3
B6. Walk 100 2:00 Rest 2:00 Rest 2:00 Rest 2:00 Rest
STRENGTH AND POWER
C1. KB/DB Jump Squats 5x:10s :12s :15s :10s
C2. MB Side toss and Jog (shoes off) 1:00 1:30 2:00 1:00
COOL DOWN
D1. 5 min easy jog Run at conversational pace - Focus on lowering the Heart Rate
D2. Crocodile Breathing 2x5 breaths 2x5 breaths 2x5 breaths 2x5 breaths
D3. Foam Roll / other soft tissue 3-5 minutes 3-5 minutes 3-5 minutes 3-5 minutes

WEEK 9-12
EXERCISE WEEK 9 WEEK 10 WEEK 11 WEEK 12
A1. Assisted Reaching Reset Breathing 2x5 breaths 2x5 breaths 2x5 breaths 2x5 breaths
A2. Push Up Position Chest Touch 2x8ea 2x10ea 3x8ea 3x10ea
A3. Prone Y's 2x8 2x10 3x8 3x10
A4 Quadruped Glute Series x10ea x10ea x10ea x10ea
MEDIUM TEMPO RUN
B1. 100's (in same time as 110's - 17-20s) x3 x4 x5 x3
B2. Mobility Flow 5 3 minutes 3 minutes 3 minutes 3 minutes
B3. 100/200's 100,200,100,200 100,200,100,200 100,200,100,200 100,200,100,200
B4. Mobility Flow 5 3 minutes 3 minutes 3 minutes 3 minutes
B5. 100's (in same time as 110's - 17-20s) x3 x3 x4 x3
B6. Walk 100 2:00 Rest 2:00 Rest 2:00 Rest 2:00 Rest
STRENGTH AND POWER
C1. KB/DB box jump 2x3 2x4 2x5 2x3
C2. Box Jump 2x3 2x4 2x5 2x3
C3. MB Lunge Jump 2x3ea 2x4ea 2x5ea 2x3ea
C4. Speed Skater 2x3ea 2x4ea 2x5ea 2x3ea
COOL DOWN
D1. 5 min easy jog Run at conversational pace - Focus on lowering the Heart Rate
D2. Wall Lying Leg Shakes 2x1 minute 2x1 minute 2x1 minute 2x1 minute
D3. Foam Roll / other soft tissue 3-5 minutes 3-5 minutes 3-5 minutes 3-5 minutes
MISCELLANEOUS
 6-CONE AGILITY DRILLS
Finish Finish
2 5

PATTERN 1

PATTERN 2
2 0

Start Start

Finish
1 5

PATTERN 3

PATTERN 4
1 0

Start Finish Start

Finish
5

PATTERN 5

PATTERN 6
E
Finish
G

Start Start

© Copyright by ONEighty Athletics, LLC

 HAND-EYE COORDINATION FOR ATHLETES
EXERCISE SETS REPS # of TB NOTES
1. Single Handed Dribble 2 30 1

2. Double Handed Dribble 2 30 2

3. Single Hand Crossover Dribble 2 30 1

4. Double Hand Crossover Dribble 2 30 2

5. Behind Back Toss 1 10ea 1

6. Behind Back Toss 1 10ea 2

7. Figure 8 Through the Legs 1 20 1

8. Between Legs Walking Pass 1 20 1 Alternate Legs

9. Between Legs Drop 1 15 2 Switch hand Position

10 . Dribble Figure 8 Around Cones 1 10 1 Alternate Hands

11 . Dribble 360 Turn 1 5ea 1 or 2

12 . Toss Between Legs 1 20 1

13 . Toss Between Legs (Back to Front) 1 20 2

14 . Underhand Bounce off Wall 1 20 ea 1

15 . Underhand Bounce off Wall 1 20 2

16 . Overhand Bounce off Wall 1 20ea 1

17 . Overhand Bounce off Wall 1 20 2

18 . Partner Throw off Wall 1 10 1

19 . Partner Throw off Wall 1 10 2

20 . 180 Turn Partner Throw off Wall 1 10 1

21 . 180 Turn Partner Throw off Wall 1 10 2

** DO NOT MOVE TO THE NEXT DRILL UNTIL YOU HAVE COMPLETED THE CORRECT AMOUNT OF REPS UNBROKEN.
DO NOT MOVE FROM SINGLE HAND DRIBBLE TO DOUBLE UNTIL YOU HAVE COMPLETED 30 REPS IN A ROW WITHOUT
DROPPING A BALL.
 PERCENTAGE CHART
To determine the amount of weight to do during your workout look it up on the Percentage Chart.
How to Use: Squats are assigned at 55% of your 1 Rep Max (1RM).
Find 55% on the Percentage Chart and follow it down until you find your 1RM.
That will be your weight.

For example: If you squatted 200lbs on Test Day, 55% of that would be 110lbs.

50% 53.0% 55% 58.0% 60% 63.0% 65% 68.0% 70% 73.0% 75% 78.0% 80% 83.0% 85% 88.0% 90% 93.0% 95% 98.0% 100% 103% 105%
100 50 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105
105 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 100 100 105 105 110 110
110 55 60 60 65 65 70 70 75 75 80 85 85 90 90 95 95 100 100 105 110 110 115 115
115 60 60 65 65 70 70 75 80 80 85 85 90 90 95 100 100 105 105 110 115 115 120 120
120 60 65 65 70 70 75 80 80 85 90 90 95 95 100 100 105 110 110 115 120 120 125 125
125 65 65 70 75 75 80 80 85 90 90 95 100 100 105 105 110 115 115 120 125 125 130 130
130 65 70 70 75 80 80 85 90 90 95 100 100 105 110 110 115 115 120 125 125 130 135 135
135 70 70 75 80 80 85 90 90 95 100 100 105 110 110 115 120 120 125 130 130 135 140 140
140 70 75 75 80 85 90 90 95 100 100 105 110 110 115 120 125 125 130 135 135 140 145 145
145 75 75 80 85 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 140 145 150 150
150 75 80 85 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 145 145 150 155 160
155 80 80 85 90 95 100 100 105 110 115 115 120 125 130 130 135 140 145 145 150 155 160 165
160 80 85 90 95 95 100 105 110 110 115 120 125 130 135 135 140 145 150 150 155 160 165 170
165 85 85 90 95 100 105 105 110 115 120 125 130 130 135 140 145 150 155 155 160 165 170 175
170 85 90 95 100 100 105 110 115 120 125 130 135 135 140 145 150 155 160 160 165 170 175 180
175 90 95 95 100 105 110 115 120 125 130 130 135 140 145 150 155 160 165 165 170 175 180 185
180 90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190
185 95 100 100 105 110 115 120 125 130 135 140 145 150 155 155 165 165 170 175 180 185 190 195
190 95 100 105 110 115 120 125 130 135 140 145 150 150 160 160 165 170 175 180 185 190 195 200
195 100 105 105 115 115 125 125 135 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205
200 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210
205 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215
210 105 110 115 120 125 130 135 145 145 155 160 165 170 175 180 185 190 195 200 205 210 215 220
215 110 115 120 125 130 135 140 145 150 155 160 170 170 180 185 190 195 200 205 210 215 220 225
220 110 115 120 130 130 140 145 150 155 160 165 170 175 185 185 195 200 205 210 215 220 225 230
225 115 120 125 130 135 140 145 155 160 165 170 175 180 185 190 200 205 210 215 220 225 230 235
230 115 120 125 135 140 145 150 155 160 170 175 180 185 190 195 200 205 215 220 225 230 235 240
235 120 125 130 135 140 150 155 160 165 170 175 185 190 195 200 205 210 220 225 230 235 240 245
240 120 125 130 140 145 150 155 165 170 175 180 185 190 200 205 210 215 225 230 235 240 245 250
245 125 130 135 140 145 155 160 165 170 180 185 190 195 205 210 215 220 230 235 240 245 250 255
250 125 135 140 145 150 160 165 170 175 185 190 195 200 210 215 220 225 235 240 245 250 260 265
255 130 135 140 150 155 160 165 175 180 185 190 200 205 210 215 225 230 235 240 250 255 265 270
260 130 140 145 150 155 165 170 175 180 190 195 205 210 215 220 230 235 240 245 255 260 270 275
265 135 140 145 155 160 165 170 180 185 195 200 205 210 220 225 235 240 245 250 260 265 275 280
270 135 145 150 155 160 170 175 185 190 195 205 210 215 225 230 240 245 250 255 265 270 280 285
275 140 145 150 160 165 175 180 185 195 200 205 215 220 230 235 240 250 255 260 270 275 285 290
 50% 53.0% 55% 58.0% 60% 63.0% 65% 68.0% 70% 73.0% 75% 78.0% 80% 83.0% 85% 88.0% 90% 93.0% 95% 98.0% 100% 103% 105%
285 145 150 155 165 170 180 185 195 200 210 215 220 230 235 240 250 255 265 270 280 285 295 300
290 145 155 160 170 175 185 190 195 205 210 220 225 230 240 245 255 260 270 275 285 290 300 305
295 150 155 160 170 175 185 190 200 205 215 220 230 235 245 250 260 265 275 280 290 295 305 310
300 150 160 165 175 180 190 195 205 210 220 225 235 240 250 255 265 270 280 285 295 300 310 315
305 155 160 170 175 185 190 200 205 215 225 230 240 245 255 260 270 275 285 290 300 305 315 320
310 155 165 170 180 185 195 200 210 215 225 235 240 250 255 265 275 280 290 295 305 310 320 325
315 160 165 175 185 190 200 205 215 220 230 235 245 250 260 270 275 285 295 300 310 315 325 330
320 160 170 175 185 190 200 210 220 225 235 240 250 255 265 270 280 290 300 305 315 320 330 335
325 165 170 180 190 195 205 210 220 225 235 245 255 260 270 275 285 295 300 310 320 325 335 340
330 165 175 180 190 200 210 215 225 230 240 250 255 265 275 280 290 295 305 315 325 330 340 345
335 170 180 185 195 200 210 220 230 235 245 250 260 270 280 285 295 300 310 320 330 335 345 350
340 170 180 185 195 205 215 220 230 240 250 255 265 270 280 290 300 305 315 325 335 340 350 355
345 175 185 190 200 205 215 225 235 240 250 260 270 275 285 295 305 310 320 330 340 345 355 360
350 175 185 195 205 210 220 230 240 245 255 265 275 280 290 300 310 315 325 335 345 350 360 370
355 180 190 195 205 215 225 230 240 250 260 265 275 285 295 300 310 320 330 335 350 355 365 375
360 180 190 200 210 215 225 235 245 250 265 270 280 290 300 305 315 325 335 340 355 360 370 380
365 185 195 200 210 220 230 235 250 255 265 275 285 290 305 310 320 330 340 345 360 365 375 385
370 185 195 205 215 220 235 240 250 260 270 280 290 295 305 315 325 335 345 350 365 370 380 390
375 190 200 205 215 225 235 245 255 265 275 280 295 300 310 320 330 340 350 355 370 375 385 395
380 190 200 210 220 230 240 245 260 265 275 285 295 305 315 325 335 340 355 360 370 380 390 400
385 195 205 210 225 230 245 250 260 270 280 290 300 310 320 325 340 345 360 365 375 385 395 405
390 195 205 215 225 235 245 255 265 275 285 295 305 310 325 330 345 350 365 370 380 390 400 410
395 200 210 215 230 235 250 255 270 275 290 295 310 315 330 335 350 355 365 375 385 395 405 415
400 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420
405 205 215 225 235 245 255 265 275 285 295 305 315 325 335 345 355 365 375 385 395 405 415 425
410 205 215 225 240 245 260 265 280 285 300 310 320 330 340 350 360 370 380 390 400 410 420 430
415 210 220 230 240 250 260 270 280 290 305 310 325 330 345 355 365 375 385 395 405 415 425 435
420 210 225 230 245 250 265 275 285 295 305 315 330 335 350 355 370 380 390 400 410 420 435 440
425 215 225 235 245 255 270 275 290 300 310 320 330 340 355 360 375 385 395 405 415 425 440 445
430 215 230 235 250 260 270 280 290 300 315 325 335 345 355 365 380 385 400 410 420 430 445 450
435 220 230 240 250 260 275 285 295 305 320 325 340 350 360 370 385 390 405 415 425 435 450 455
440 220 235 240 255 265 275 285 300 310 320 330 345 350 365 375 385 395 410 420 430 440 455 460
445 225 235 245 260 265 280 290 305 310 325 335 345 355 370 380 390 400 415 425 435 445 460 465
450 225 240 250 260 270 285 295 305 315 330 340 350 360 375 385 395 405 420 430 440 450 465 475
455 230 240 250 265 275 285 295 310 320 330 340 355 365 380 385 400 410 425 430 445 455 470 480
460 230 245 255 265 275 290 300 315 320 335 345 360 370 380 390 405 415 430 435 450 460 475 485
465 235 245 255 270 280 295 300 315 325 340 350 365 370 385 395 410 420 430 440 455 465 480 490
470 235 250 260 275 280 295 305 320 330 345 355 365 375 390 400 415 425 435 445 460 470 485 495
475 240 250 260 275 285 300 310 325 335 345 355 370 380 395 405 420 430 440 450 465 475 490 500
480 240 255 265 280 290 300 310 325 335 350 360 375 385 400 410 420 430 445 455 470 480 495 505
485 245 255 265 280 290 305 315 330 340 355 365 380 390 405 410 425 435 450 460 475 485 500 510
490 245 260 270 285 295 310 320 335 345 360 370 380 390 405 415 430 440 455 465 480 490 505 515
495 250 260 270 285 295 310 320 335 345 360 370 385 395 410 420 435 445 460 470 485 495 510 520
500 250 265 275 290 300 315 325 340 350 365 375 390 400 415 425 440 450 465 475 490 500 515 525