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

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

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

⌯ Phase 2 - Power Emphasis

⌯ 2-weeks per phase

⌯ Includes:

   Prep

   Agility/Conditioning

   Strength & Power

NFL  |  LINEMAN

PHASE 1-2

$100

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

   Prep

   Agility/Conditioning

   Strength

NFL  |  LINEMAN

PHASE 3-4

$100

⌯ 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

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

   Prep

   Agility/Conditioning

   Strength

NFL  |  QUARTERBACK

PHASE 3-4

$100

⌯ 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

⌯ Phase 1 - Hypertrophy Emphasis

⌯ Phase 2 - Strength Emphasis

⌯ 2-weeks per phase

⌯ Includes:

   Prep

   Agility/Conditioning

   Strength

NFL  |  KICKER

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. 

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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.

Mobility Blocks

     ⌯  3-Individually set days of mobility

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Core Blocks

     ⌯  4-Blocks, each with a different emphasis

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Lower Body Blocks

     ⌯  5-Blocks, each with a different emphasis

​

Upper Body Blocks

     ⌯  6-Blocks, each with a different emphasis

​

Example Set/Rep Schemes

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Example Exercise Selection Pairings