MBSC's Baseball Strength and Conditioning Program (12 Weeks)

12 Week Baseball Program

Our 12 Week Baseball Program, is the same program we use at MBSC with 100% of our Baseball population. Within the 12 weeks are 3 Phases, each 4 weeks long. With each new phase we add variation, progression, and different stimuli to avoid plateaus and continue to adapt.

Will this program include Arm Care? Will I get faster and stronger, without injuring my throwing shoulder?

Absolutely. This program is the same program that countless MLB and College Baseball athletes have used training here at Mike Boyle Strength and Conditioning. The program prioritizes quality over quantity. We have selected exercise and its associated reps and sets very carefully and for a purpose. Doing those exercises incorrectly will defeat the purpose and you will not receive the desired result and adaptation. Those exercises do include Baseball specific arm care exercise. Along with that, we have omitted some traditional exercises, as most of our baseball populations do not tolerate those movements, such as Barbell Bench Press. With the exercises you are doing remember: Quality over Quantity, always.

Where do I access this program?

Follow the link we have provided here, and also visit the App Store, either on your iPhone or Android and search “Exercise.com”. There you can download the APP, sign in and find your purchased program.

I just bought the program, and am confused about the structure of it?

Starting with foam rolling, and ending with “Reaching SLDL” concludes our warm up. You will notice it is 1 time through. After that we have included Speed Work and 4 circuits or supersets. Speed work either consists of Linear Acceleration and Sprinting mechanics while Days 2 and 4 focus on Lateral Speed, Agility, and Change of Direction. Next is Light Implement Power circuit, where we are throwing medballs as hard as we can and jumping, hopping and bounding in a controlled and safe manner. After that we lift weights. The Lift consists of 3 circuits or supersets typically of 2-3 exercises. Take the first block for example: Kettlebell Swing 2 x 8, Inline Chop 2 x 8ea, Front Plank 2 x :15. You would do 8 reps of the Swing, then after do 8 reps of the Chop each side, and finally finish with a :15 Front Plank. Go through that circuit twice and then move on to the next. The chain-link in the program indicates which exercises are supersetted.

How does the program finish each day? Do I condition or stretch afterwards?

We have included Conditioning every day that we highly recommend that you complete. The conditioning is specific to Baseball and includes Tempo Running, and Shuttle Running. After that if you have time to stretch, simply follow the Warm Up protocol provided at the beginning of the workout.

How are Phases 1, 2 and 3 Different?

Phase 1 is what we would call an Accumulation phase. It includes more volume and less intensity and gives our clients an opportunity to acclimate and adapt to our programming. Phase 2 has a Strength emphasis. Phase 3 has a Power emphasis. It is very similar to our athlete program. 4 days a week of Warm Up, Power Work, Lifting and Conditioning.

If I have any questions, or need help, whom can I reach out to?

Email Ken Whittier @ [email protected] or Steve Bigelow @ [email protected]