BASEBALL - OFF SEASON WORKOUT PROGRAM (14 WEEKS)
Let's train!
Transform yourself in this 14-week program designed specifically for the baseball off-season.
Each 60 minute workout includes:
- Warm-up
- Strength training
- Cool-down
| Phase | Purpose | # of weeks | # of days |
|---|---|---|---|
| General Prep | Intro to the exercises | 1 | 4 |
| Intro to Strength | Increase reps & weight | 2 | 4 |
| Strength | Reducing volume and increasing load | 3 | 4 |
| Deload | Reducing load | 1 | 3 |
| Power | Strength-based work with speed work | 3 | 4 |
| Max Strength | Increasing load | 4 | 4 |
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box
Ready to train? Let's get started!
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