First thing first, “sport-specific” training is a catchy marketing term; all true forms of  training will prepare you to perform better in all aspects of life, both physically and mentally. The following program is an adaptation of the Training Foundation: Intermediate, with additional movements added into the program and an extra routine to be performed post game/practice.  If you want to do more (perform a sport safely at a high level), then you earn more.   In this case, the “more” is additional training (lucky you).

Also, notice that there is also no differentiation between off-season, pre-season, in-season, and post-season training – the body will always adapt and you won’t be “too tired” or “too sore” if you’re taking care of the dietary/sleep/rest bargain on your end. Enjoy 🙂

Note: Completing the test in the Training Foundation: Beginner is a must before progressing to this program


Pre-Test for Intermediate: Baseball Program

Found in Training Foundation: Beginner

Once you can complete the following for time, all without failure, staying in position, etc., with 3-5 minutes of rest between each movement, you can move onto this Intermediate level training program


(Step 1: If possible, get spine checked by a principled Chiropractor)


Weekly Plan

  • Session A – Days 1 & 4
  • Session B – Days 2 & 5
  • Session C – Day 3 (& Day 6 is optional)
  • “Off” (which means move a lot on your own) – Optional Day 6, Off Day 7
  • *Note: Can perform multiple sessions per day, but must be spread out more than 6 hours apart
  • **Note: If plan has to be split into multiple sessions for time constraints (not recommended, but it happens), resume where you left off and keep order the same

Training Session A

Suggested Movement Prep (completed in order with as little rest as possible between movements):

60 second Calf Jumps; 30 second Wet Dogs; 25 Farmer Burns/Pulses; 30 second Wet Dogs; 30 second Calf Jumps; 30 second Calf Jumps – max height

Training Movements (3 min rest between each movement):

Methodic

  • 3 minute Hold
  • Immediately upon finishing hold, perform 10 Altitude Drops of each movement (Resting/top position to bottom position at maximal speed)
  • 3-5 min rest between each set

Training Movements

Est. total time: 60 min

Training Session B

Suggested Movement Prep (completed in order with as little rest as possible between movements):

1 minute Calf Jumps3-way Neck Moves & 3-way Spinal Moves – 15 each way; Neck – Head Nodding (Flexion/Extension), Ear to Shoulder (Lateral Bends), Rotations; Spinal – Toe Touches, Lateral Bends, Rotations; 10 Spinal Rolls; 1 minute Calf Jumps

Training Movements (3 min rest between each movement):

2 sets:

Hip Circles, 150 each leg, each direction (i.e. 100 counter-clockwise on left leg, 100 ccw on right leg, 100 clockwise on left leg, 100 cw on right leg).  Rest 1-2 min between each direction.

2 sets

2 sets

1 set

1 set

5 min or 300 Cross-Crawl (CC) Supermans

Est. total time: 65-70 min

Training Session C

Suggested Movement Prep (completed in order with as little rest as possible between movements):

Training Movements (3 min rest between each movement):

2 sets:

5 minute Standing Straight Leg Raise Hold, each side (no rest between sides)

3 Sets: EDI Squat (Bar up to 3/4 bodyweight for weight only)

  • 10 seconds Deep Squat hold, 10 Squat Reps, 10 second hold, 10 squats, 10 second hold, 10 squats
  • Rest 3-5 minutes between each set
  • (note: each set will total to 30 seconds hold, 30 squat reps)
  • *Squat can be Back, Front, or Zercher
  • **If no bar, perform 3 sets of hold 10 second Bottom Parallel Position Unloaded Squat into 10 Squat Jumps

4 min Push Up (Top Position) Hold

6 sets:

3 sets

  • 30 Glute Ham Raise, Altitude Drops
  • 3 Russian Twists, each side (3 seconds in lowering phase, 1 second pause, explosive back to top)
  • Rest 2-3 minutes

Full 3-way Neck Hygiene & 3-way Spinal Hygiene (Rep scheme is “Age Before Beauty” Methodic), Followed by 15 Spinal Rolls

  • Neck – Head Nodding (Flexion/Extension), Ear to Shoulder (Lateral Bends), Rotations
  • Spinal – Toe Touches, Lateral Bends, Rotations
  • Reps each way is current age i.e. 28 years old = 28 reps each way… Stop at 40 🙂
  • 15 Spinal Rolls

8 sets:

Est. total time: 65-75 min

 


Post-Game/Practice Training Session

(*Or 150 Front Delt Rebounds each side, 150 Lateral Delt Rebounds each side instead of Holds.  Athlete’s choice.)

Est. total time: ~20 min


Explanations for Each Methodic



Test for next group of movements

PLEASE REVIEW THE FOLLOWING: YOU SHOULD UNDERSTAND THAT WHEN PARTICIPATING IN ANY EXERCISE OR EXERCISE PROGRAM, THERE IS THE POSSIBILITY OF PHYSICAL INJURY. IF YOU ENGAGE IN THESE MOVEMENTS OR IN THESE EXERCISE PROGRAMS, YOU AGREE THAT YOU DO SO AT YOUR OWN RISK, ARE VOLUNTARILY PARTICIPATING IN THESE ACTIVITIES, ASSUME ALL RISK OF INJURY TO YOURSELF, AND AGREE TO RELEASE AND DISCHARGE PRINCIPLE SIX FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION, KNOWN OR UNKNOWN.