Power
Hinge and throw
- 3 × 3-5 Trap Bar Deadlift
- 4 × 5-6 Medicine Ball Slam
- 4 × 4-6 Rotational Med Ball Throw
- 3 × 6-8 Single-Leg RDL
intermediate
Baseball In-Season
Keep power without frying the arm. Two lifts, one speed day.
In-season means you still train. You just do not bury yourself before a start.
3 days · 40 min · 17-25
Speed
Jumps and skips
- 4 × 10-12 A-Skip
- 4 × 6-8 Lateral Bound
- 4 × 3-5 Box Jump
- 3 × 20-30 Copenhagen Plank
Upper keep
Scap and press
- 3 × 6-8 Landmine Press
- 3 × 12-15 Cable Face Pull
- 3 × 15-20 Band Pull-Apart
- 3 × 20-40 Dead Hang