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. 

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

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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.