PRO PROGRAMS | mysite

MLB PROGRAMS

MLB | POSITION

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

MLB | POSITION

PHASE 3-4

$100

Purchase

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

MLB | PITCHER

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

MLB | PITCHER

PHASE 3-4

$100

Purchase

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

MLB | IN-SEASON PROGRAM GUIDE

Variables such as extra inning games, travel, and minimal days off can make it difficult to adhere to a set strength and conditioning program. The MLB In-Season Program Guide consists of 4-main categories: Mobility, Core, Lower Body Strength, and Upper Body Strength.

Each block relates to a different area of emphasis. Exercise selection is to be distributed equally between all blocks for a balanced program.

Colors indicate different levels of intensity, Low, Moderate, and High. This allows athletes to choose exercises based on how well they are recovering or how they feel physically.

Mobility Blocks

⌯ 3-Individually set days of mobility

Core Blocks

⌯ 4-Blocks, each with a different emphasis

Lower Body Blocks

⌯ 5-Blocks, each with a different emphasis

Upper Body Blocks

⌯ 6-Blocks, each with a different emphasis

Example Set/Rep Schemes

Example Exercise Selection Pairings

Purchase | $100

NFL PROGRAMS

NFL | SKILL

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

NFL | SKILL

PHASE 3-4

$100

Purchase

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

NFL | LINEMAN

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

NFL | LINEMAN

PHASE 3-4

$100

Purchase

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

NFL | QUARTERBACK

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

NFL | QUARTERBACK

PHASE 3-4

$100

Purchase

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

NFL | KICKER

PHASE 1-2

$100

Purchase

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

NFL | KICKER

PHASE 3-4

$100

Purchase

MLB PROGRAMS

MLB | POSITION

MLB | POSITION

PHASE 1-2

$100

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

MLB | POSITION

PHASE 3-4

$100

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

MLB | PITCHER

MLB | PITCHER

PHASE 1-2

$100

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

MLB | PITCHER

PHASE 3-4

$100

⌯ Phase 1 - Strength/Speed-Strength

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength & Power

MLB | IN-SEASON PROGRAM GUIDE

Variables such as extra inning games, travel, and minimal days off can make it difficult to adhere to a set strength and conditioning program. The MLB In-Season Program Guide consists of 4-main categories: Mobility, Core, Lower Body Strength, and Upper Body Strength.

​

Each block relates to a different area of emphasis. Exercise selection is to be distributed equally between all blocks for a balanced program.

​

Colors indicate different levels of intensity, Low, Moderate, and High. This allows athletes to choose exercises based on how well they are recovering or how they feel physically.

Mobility Blocks

⌯ 3-Individually set days of mobility

​

Core Blocks

⌯ 4-Blocks, each with a different emphasis

​

Lower Body Blocks

⌯ 5-Blocks, each with a different emphasis

​

Upper Body Blocks

⌯ 6-Blocks, each with a different emphasis

​

Example Set/Rep Schemes

​

Example Exercise Selection Pairings

NFL PROGRAMS

NFL | SKILL

NFL | SKILL

PHASE 1-2

$100

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

Prep

Agility/Conditioning

Strength

NFL | SKILL

PHASE 3-4

$100

⌯ Phase 1 - Strength/Speed-Strength