1. Montana State University Baseball Preseason Template
Monday Tuesday Wednesday Thursday Friday
Warmups Warmups Warmups Warmups Warmups
Mobility A
Activation A
30 yard Wave Sprints x2
70-90-70% x2
Foam Rolling
Dynamic A
Linear PAL
Mobility B
Elbow Plank w/stick
Dynamic A
Ladders A
Foam Rolling
Dynamic B
Lateral PAL
Mobility C
Activation B
Core Pre Activation
Ladders B
Workout Workout Workout Workout Workout
Speed Development
LB Plyometrics A
Resistance Training
Core Work
Static Stretching
Speed Development
Conditioning
Static Stretching
Speed Development
LB Plyometrics B
Resistance Training
Static Stretching
Speed Development
UB/Core Plyometrics
Static Stretching
Resistance Training
Conditioning
Static Stretching
“The Struggle you’re in Today is
developing the Strength you need for
Tomorrow”
2. Montana State University Baseball Preseason Progressions
Mobility A Mobility B Mobility C Linear PAL
Wall Ground Hurdles (6) Week 1-2
Lean Fall Run x10yards ea
Wall Strikes 2x5 ea
Seated Fast Arm 3x6 sec
Power Skips x4 ea
Fast High Knee to Sprint x20 yards
Lateral Leg Swings x8 each way Hip Circles x5 each leg Forward Over x1 each leg
Front and Back Leg Swings x8 each way Supine active Hamstring pull (3s) x5 each leg Inch Worm 2x4
Forward and Backward Hurdles x8 each way Jane Fondas x8 each leg Lateral Leg Swings x1 each leg
Ground Windshield Wipers x5 each direction HKG to Atlas 2x4
Hip circles x5 each leg Standing Ground Week 3-4
Partner Lean Fall Run x10yards ea
Wall Switch Double 2x5 ea
Giant Swings 3x6 sec
Power Skips x4 ea
Fast High Knee to Sprint x20 yards
Thread the Needle x8 each side Active 3 Way Hip Flexor Stretch x5 each w/3s hold Active Internal Hip Rotator Stretch 3x5 sec each side
Standing Leg Craddles (2s hold) x5each leg Alt. Active Hamstring Pulls 3x5sec each leg
Split stance RDL x5 each leg Inch Worm x5 Quad 45’s x5 each side
Quad stretch w/reach to atlas x5 each side Airplanes x5 each direction Windshield Wipers x5 each way
HKG to elbow to floor x5 each side Cossack Squat x5 each way SL bridge w/leg lift x5 each leg w/3s hold
Lateral PAL
Activation A Activation B Dynamic A Dynamic B Week 1-2
1-2 Cut 2x6 sec
Skate Hops 2x3 each
L Jumps 2x3 each
High Leg Crossover Step to Sprint x5,15 each
Jingle Jangle
Big Bands Big Bands Dog in the Bush Stride
Retraction to Pushup x8 Face Pulls x10 Stride Heel ups
X walks F-B-L-R x5 each Abduction Squats x10 High Knee Run Backwards Open Hip Skip
Good mornings x8 RDL’s x10 Heel Ups Backwards Reach Run
YTW’s x8 each Tight March x5 each leg B Skip Lateral Bounding Week 3-4
Banded 1-2 Cut 2x6 sec
Banded Skate Hops 2x3 each
SL Mini Hurdle Snake Hops 2x4 each
High Leg Crossover Step to Sprint x5,15 each
Jingle Jangle
Mini Bands Mini Bands Skip Forward w/Twist High knee carioca
Wide March x8 each leg Hydrants x8 each leg 5 yard Shuffle to Sprint 5 yard Shuffle to Sprint
Quad Glutes x8 each leg Scaps x8 **All Exercises are 20yards **All Exercises are 20yards
Clam Shells x8 each leg Bridge abduction x8
Ladders A Foam Rolling LB Plyometrics A LB Plyometrics B
DL Hop scotch Shoulder rolling L/R Quad Week 1
Depth Box Jumps 2x3
Frwd SL Mini Hurdle Hops 2x4 each
Week 1
Continuous Hurdle Hops 2x4
Sl Plyo Step Up 2x3 each
SL Sidelinder Peanut ball Hamstrings
Wide Icky Shuffle X- Over Glute Shins
Over and Back w/Rotation Horizontal across back IT Band
Week 2
SL Depth Box Jumps 2x3 each
Frwd SL Mini Hurdle Hops 2x4 each
Week 2
Continuous Hurdle Hops 2x4
SL Lateral Plyo Step up 2x3 each
1-2 Forward Break Run
Lateral Fast High Knees Static Stretches
Bench Hip Flexor Stretch Week 3
90 Depth Box Jumps 2x3
Lateral SL Mini Hurdle Hops 2x4
each
Week 3
Lateral Continuous Hurdle Hops 2x4
Vertimax Plyo Step up 2x3 each
Ladders B Supine Hip External Rotator Stretch
SL Hop Scotch Sitting IT Band and Glute Stretch
Backward Icky Shuffle Partner Prone Internal Hip Rotator Stretch Week 4
SL 90 Depth Box Jumps 2x3 each
Lateral SL Mini Hurdle Hops 2x4
each
Week 4
Lateral Continuous Hurdle Hops 2x4
Vertimax Split Jumps 2x3 each
Ali Band Hamstring Stretch
SL Snake Hops X over Pretzel Stretch
1-2 Lateral Break Run Band Wide Hamstring Stretch
Forward Fast High Knees *All stretches should be 20-30s each
3. Montana State University Baseball Preseason Speed Development
Monday Tuesday Wednesday Thursday
Week 1 Week 1 Week 1 Week 1
4 Cone Reaction Touch- Color Cue 2x3
Lateral Bounding Red Light Green Light 2x40 yards
Infielders
Lateral Fielding Drill 2x15 balls
Outfielders
Angled Drop Step Drill 2x4cues
Lax Ball Reaction Drops- Visual Cue (BBP Start) x2
Lax Ball Reaction Drops- Visual Cue (Belly Starts) x2
Sideways BBP Start Sprints to Decelerate 15-5yards x2
Ground Start (Belly) Chaser x15 yards each side
Japan Drill x2
Box Figure 8 Runs
Mirror Dodge 2x6s
Week 2 Week 2 Week 2 Week 2
4 Cone Box Wave Reaction- Color Cue x2
Lateral Bounding Red Light Green Light 2x40 yards
Infielders
Lateral Fielding Drill 2x15 balls
Outfielders
Angled Drop Step Drill 2x4cues
Color Ball Reaction Drops (BBP Start) x2
Color Ball Reaction Drops (Belly Starts) x2
Knee Lateral Start Sprints to Decelerate 15-5yards x2
Heads or Tails 3x20 yards each direction
4 Cone Lateral Reaction w/drop or jump- Visual Cue 2x3
Mirror Dodge w/Bands 2x6s
Mirror Box Wave 2x10s
Week 3 Week 3 Week 3 Week 3
6 Cone Box Wave Reaction w/Flip x2
Lateral Bounding Red Light Green Light w/Bands 2x40 yards
Infielders
Lateral Fielding Drill 2x15 balls
Outfielders
Angled Drop Step Drill 2x4cues
3 Color Ball Reaction Drops (BBP Start) x2
3 Color Ball Reaction Drops (Belly Starts) x2
Pre Loaded Starts to Decelerate 15-5yards x2 each leg
Resisted Sled Sprints 2x15 yards
15 Yard Sprints 2x15 yards
4 Cone Lateral Reaction w/drop or jump-Color Cue 2x3
Mirror Dodge w/Bands 2x6s
Rabbit and Fox Drill 2x10s
Week 4 Week 4 Week 4 Week 4
6 Cone Box Wave Reaction w/Flip x2
Belt Aways 2x10s each
Lateral Bounding Red Light Green Light w/Bands 2x40 yards
Infielders
Lateral Fielding Drill 2x15 balls
Outfielders
Angled Drop Step Drill 2x4cues
Lax Ball Reaction Drops- Cognitive Cue (BBP Start) x2
Lax Ball Reaction Drops- Cognitive Cue (Belly Start)
x2 Stadium stairs SL Hops (5) to Sprint x2 each foot
Single Leg Sprints 2x20 yards
4 Cone Banded Lateral Reaction w/drop or jump-Color Cue 2x3
Mirror Dodge Score 2x6s
Rabbit and Fox Drill 2x10s w/Stop Cue
4. Montana State Baseball Preseason Resistance Training Program (Developmental)
Monday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight
Rest/Injury
prevention
Power Shrugs
(Rest: 3 minutes)
x5 @65%
BW Wall Angels 2x12
Hanging High Pulls
(Rest: 3 minutes)
x4 @73%
BW Wall Angels 3x12
Hang Clean to Front Squat
(Rest: 3 minutes)
x2 @68%
BW Wall Angels 3x12
Hang Clean
(Rest: 3 minutes)
x5 @67%
BW Wall Angels 3x12x5 @73% x3 @77% x2 @70% x5 @70%
Hanging High Pulls
(Rest: 3minutes)
x5 @ 73%
Rest
x2 @80% x2 @73% x5 @73%
x5 @ 75% Hang Clean to Front Squat x2 @82% Rest
Trap Bar Jumps
x3 @55%
45 degree raises
2x10ea
X,0,3 (thumbs up and down)
Fat Grip Sumo Deadlifts
(Rest: 2 minutes)
x5 @70%
Lat raises 2x10
Bent over fly 2x10
Tempo: X,0,3
A1: BB RDL
(Rest: 2 minutes)
x8 @ 70%
Super Set
Trap Bar Deadlift
(Rest: 2 minutes)
x4 @77% Lat raises 2x10
Bent over fly 2x10
Tempo: X,0,3
x3 @63% x4 @73%
A2: Alt. SA Lat pulldown 2x8 each @75% x4 @82% x2 @67%
Subscapularis Pull 2x10ea
x4 @73% Rest
A3: Ecc. 45 degree raises 2x10 each (X,0,3) x3 @85% Rest x2 @70% A1: Pullups 2x5
Superset
B1: DB split squat 2x8ea
!Super set
A1:Fat Grip Lat pulldown 2x6 @80%
!Super set
A1: Pullups 3x3
Superset
A2:TRX SL Lunge w/hop 2x8 each leg
B2: Eccentric DB Row (X,2,5) 2x8 @67% A2: BB Split Squat 2x5 each A2: Alt. BB Step Ups 3x3ea
B1: BB Hip ext. to abd.
w/mini band
2x6 w/5s Iso
Superset
B3: Cable rotation 2x12 ea side B1: Ecc. SL DB RDL 2x6 ea (5,3,X)
!Super set
B1: BB Hip ext. w/5s hold 2x5 @80%
Superset
B2: Bent over row 2x6 @77%
B2: Alt. Batwings w/2s hold 2x5ea B2: Dynamic DB Row 2x5ea @75%
Wednesday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight
Rest/Injury
prevention
DA Jammers
(Rest: 3 minutes)
x5 @65% Y’s x12
Push Press
(Rest: 3 minutes)
x3 @75%
YTW’s 2x10ea
Push Jerk
(Rest: 3 minutes)
x3 @67%
YTW’s 2x10ea
Push Jerk
(Rest: 3 minutes)
x4 @65%
YTW’s 2x10ea
x5 @73% T’s x12 x2 @80% x2 @70% x4 @67%
x5 @75% W’s x12 x2 @83% 45 degree raises 1x12 ea x2 @70%
Int/Ext Rotation 2x10ea
x4 @70%
Barefoot Heel Walks
1x20yards
Ecc. Pullups w/partner
5:1:Ast.
(Rest: 3min)
x6
DL altitude drops 2x4
(30 inch box) Weighted Pull ups
(Rest: 2 minutes)
x4
DL altitude drops 3x4
(36 inch box)
x2 @73%
Neutral Grip pullups
(Rest: 2 minutes)
x5 SL altitude drops
2x3 each
(18 inch box)x6 x4
Dynamic Pullups
(Rest: 2 minutes)
x2
SL altitude drops
3x3 each
(15 Inch Box)
x5
x6 Rest x4 x2 B1: Good mornings 2x6 @77%
Super setA1: DL SB hamstring curls 2x12
Superset
A1:SL SB hamstring curls 2x10 ea
Super set
x2 B2: SA DB Bench press 2x6 ea @70%
A2: Face Pulls 2x10 A2: SA DB Military Press 2x6ea @75% B1: SL SB Hamstring curls 2x5
Superset
B3: SA Farmers Walk 2x25yards ea
A3: BB Military Press 2x8 @60% A3: DA Farmers Walk 2x20yards each B2: BB Military Press 2x5 @75%
Friday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight
Rest/Injury
prevention
Power Shrugs (Rest: 3min) x5 @70% Partner Manuel Neck 1x8ea Hanging High Pulls (Rest: 3min) x3 @73% Partner Manuel Neck x8ea Hang Snatch to OH Squat (Rest: 3min) x3 @67% Partner Manuel Neck x8ea
SA KB Power Snatch
(Rest: 3 minutes)
x3 @67% TKE’s 1x15 each
Hanging High Pulls
(Rest: 3minutes)
x5 @70%
Int/Ext Rotation 2x15ea
Hang Snatch to OH Squat
(Rest: 3 minute)
x3 @77%
Int/Ext Rotation 2x12ea
Hang Snatch
(Rest: 3 minutes)
x2 @70%
Rest
x3 @67% Int/Ext Rotation 1x15ea
x5 @73% x2 @80% x2 @70%
Back Squat w/3s Iso
(Rest: 2 minutes)
x5 @50%
Pre exhaust w/ plank
(30s)
x5 @75% Rest x2 @82% Rest x2 @73% x5 @50%
DB Bench Press
(Rest: 2 minutes)
x8 @65%
TKE’s 2x15 each
Front Squat
(Rest: 2 minutes)
x3 @77%
Depth Jumps x2
Back Squat
(Rest: 2 minutes)
x3 @70%
Plyo Step ups 3x2ea leg
A1: SL Squats x5 ea leg
Superset
x8 @70% x3 @82% x2 @73% A2: Alt. Cable presses 2x8ea arm
x8 @70% Rest
Back Squat
(Rest: 2 minutes)
x3 @85%
Rest
x2 @75%
B1: GHR’s Push off
Ground
2x6
Super set
Front Squats
(Rest: 2 minutes)
x8 @65%
Rest
x2 @88%
Bench Press
(Rest: 2 minutes)
x3 @70%
Clap Pushups x2
B2: Box Rows 2x6ea arm
x8 @70%
Bench Press
(Rest: 2 minutes)
x3 @80%
TKE’s 2x15 each
x2 @73%
C1: Anti Rotation Lunges
w/band
2x8 ea side
Super set
x8 @70% x2 @85% x2 @75% TKE’s 1x15 each C2: OH SA KB Walks 2x20 yards
A1: Reverse Hyper Ext. w/5s hold 2x6
Superset
Ecc. Bench 5,1,X (Rest: 2 min)
x Max @73%
Rest A1: GHR’s Push off Ground 2x6
Superset
A2: Alt. TRX Row to Facepull 2x6 each A1: Partner Ecc. GHR 2x6 (3,0,Ast)
Superset
A2: Bent Over Row 2x6 @73%
B1: Ecc. Goblet Squats (5,3,X) 2x12
Superset
A2: DB Row 2x6 @ 73% B1: Cable Stable Walkouts 2x12/set
Superset
B2: Cable Stable Pushouts 2x12 each side A3: TRX SL Squats 2x10ea B2: Overhead DA KB Walks 2x20 yards
5. Montana State University Baseball Preseason Resistance Training Program (Advanced)
Monday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention
Hang Clean to Front Squat
(Rest: 3 minutes)
x5 @70%
BW Wall Angels 3x12
Hang Clean to Front Squat
(Rest: 3 minutes)
x3 @75%
BW Wall Angels 3x12
Hang Clean
(Rest: 3 minutes)
x2 @70%
BW Wall Angels 3x12
Hang Clean
(Rest: 3 minutes)
x3 @70%
BW Wall Angels 3x12x4 @75%
Hang Clean
(Rest: 3 minutes)
x3 @83% x2 @74% x2 @70%
x4 @77% x2 @87% x1 @77% x2 @73%
Sumo style Deadlift
(Rest: 2 minutes)
x6 @ 73% 45 degree raises
2x10ea Tempo: X,0,3
(thumbs up and down)
x1 @90% Rest
Speed Deadlift w/Chains
(Rest: 2minutes)
x2 @60% 45 degree raises
2x10ea Tempo: X,0,3
(thumbs up and down)
Fat Grip Trap Bar Deadlifts
(Rest: 2 minutes)
x4 @73%
Lat raises 2x10
Bent over fly 2x10
Tempo: X,0,3
x6 @77%
Sumo Deadlift
(Rest: 2 minutes)
x3 @80%
Lat raises 2x10
Bent over fly 2x10
Tempo: X,0,3
x2 @60% x3 @75%
A1: Pull up 2x8
Super Set
x2 @85% x2 @65%
Subscapularis Pull 2x10ea
x2 @78%
A2: BB Step Ups (18in) 2x8ea x2 @88% x1 @68% A1: Lat Pulldown 2x6 @77%
Superset
B1: Isometric DB Row (3s on top) 2x8 @73%
!Super set
A1: Walking Pull up 2x4
!Super set
x1 @70% A2: BB Bulgarian Split Squat 2x6 @77%
B2: BB Hip ext. w/5s hold 2x8 A2: Bulgarian split squat 2x5ea A1: Clap pullups 3x2
Superset
B1: BB Hip ext. to abd. w/mini band 2x6 w/5s Iso
Superset
B1: BB Hip ext. to abduction (w/band) 2x5
!Super set
A2: BB Split Squat 2x5ea B2: Bent over row 2x6 @80%
B2: Alt. Batwings w/2s hold 2x5ea B1: BB Hip ext onto box w/ 3s hold 2x5 @80%
Superset
B2: Dynamic DB Row 3x4 ea @75%
Wednesday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention
Push Press
(Rest: 3 minutes)
x5 @70%
BW YTW’s 2x10ea
Push Jerk
(Rest: 3 minutes)
x3 @77%
BW YTW’s 2x10ea
Push Jerk
(Rest: 3 minutes)
x2 @70%
YTW’s 2x10ea
Push Jerk
(Rest: 3 minutes)
x2 @70%
YTW’s 2x10ea
x5 @74% x3 @83% x2 @70% x2 @70%
x4 @77% Rest x2 @88% Rest x1 @75%
Barefoot Heel Walks
2x20yards
x2 @73%
Barefoot Heel Walks
1x20yards
Pull Ups
(Rest: 2 minutes)
x6
DL altitude drops 2x4
(36 inch box)
Weighted Pullups
(Rest: 2 minutes)
x4
DL altitude drops 2x4
(36 inch box)
x1 @77%
Neutral Grip pullups
(Rest: 2 minutes)
x8 SL altitude drops
2x3 each
(18 inch box)x6 x4
Weighted Pullups
(Rest: 2 minutes)
x2
SL altitude drops 2x3 each
(18 inch box)
x8
x6 x4 x2 B1: Good mornings 3x6 @77%
Super setEccentric Pull Up (3:1:X) x Max Barefoot Heel Walks 2x20yards A1: Eccentric SL RDL (5:2:X) 2x6 ea @77%
Super set
x2 B2: SA DB press 2x6 ea @70%
A1: SL SB hamstring curls 2x10 ea leg
Super set
A2: Alt. Military DB Press lockouts on SB 2x6ea @75% B1: DL RDL 2x5 @80%
Superset
B3: SA Farmers Walk 3x25yards ea
A2:Ecc. BB Military Press (3:0:X) 2x8 @60% A3: DA Farmers Walk 2x20yards each B2: SA Farmers Walk 2x25yards ea
B3: BB Military press 2x5 @75%
Friday
Week 1 GPP Week 2 Basic Strength Week 3 Power Week 4 Unloading
Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention Exercise Volume/Weight Rest/Injury prevention
Hang Snatch to Front Squat
(Rest: 3 minutes)
x5 @67% Partner Manuel Neck x8ea Hang Snatch to Front Squat (Rest:3min) x3 @75% Partner Manuel Neck x8ea
Hang Snatch
(Rest: 3 minutes)
x2 @70% Trust Falls x8ea
Rack Cleans
(Rest: 3 minutes)
x5 @50% TKE’s 1x15 each
x5 @75%
Int/Ext Rotation 2x12ea
Hang Snatch
(Rest: 3 minutes)
x2 @80%
Int/Ext Rotation 2x12ea
x2 @73%
Int/Ext Rotation 2x12ea
x5 @50% Int/Ext Rotation 1x15ea
x4 @78% x2 @83% x1 @75%
Back Squat w/ 3s hold at bottom
(Rest: 2 minutes)
x5 @50%
Pre exhaust w/weighted
plank (30s)
x4@80% Rest x1 @86% Rest
Back Squat w/chains
(Rest: 2 minutes)
x3 @60%
Plyo Step ups x2ea leg
x5 @50%
Swiss Bar Bench Press
(Rest: 2 minutes)
x8 @70%
TKE’s 2x15 each
Heavy Back Squat
(Rest: 2 minutes)
x3 @80% Box jumps x2 x2 @65%
Front Squat w/mini band on knees
(Rest: 2 minutes)
x 5 @50%
Pre exhaust w/half dead
bug 20s each
x8 @74% x2 @85% Box jumps x2 x1 @70% x5 @50%
x8 @77% x1 @90%
Drop Set into Last set for Speed
Bench Press w/bands
(Rest: 2 minutes)
x2 @50%
Clap Pushups x2
A1: Glute Ham raise 2x6
Super set
Back Squat
(Rest: 2 minutes)
x8 @70%
2minute rest
x2 @58% x2 @55% A2: Alt. Cable presses 2x6 ea arm
x7 @75%
Eccentric Bench (3,1,X)
(Rest: 2 minutes)
x2 @87%
TKE’s 2x15 each
x2 @60% A3: Anti Rotation Lunges w/band 2x6 ea side
x6 @78%
x max @78%
Eccentric Bench press w/bands (5,1,X)
x max @47%
TKE’s 2x15 each A4: Renegade row to pushup 2x6 ea side
A1: Manuel Reverse Hyper Ext. 2x8
Super set
A1: Eccentric Glute Ham raise (3,1,Ast.) 2x5
Superset
A1: Glute Ham raises 2x5
Superset
A2: Iso Wall Sits w/DB Curl to Press 2x1 min A2:Bent Over row 2x5 @80% A2: Box Row 2x4ea @70%
A3: Alt. TRX Row to Facepull 2x16 total Overhead SA KB alt. walking lunge 2x20yards ea arm Elbow Plank 2x1min B1: Band Cable Walkouts 2x12/set Cable Face Pulls 2x12
6. Montana State University Baseball Preseason Core Workout
Developmental Advanced
Monday Wednesday Monday Wednesday
Pre Activation Exercises Pre Activation Exercises Pre Activation Exercises Pre Activation Exercises
Half Dead Bug (3s) 2x5 each Elbow plank with stick 2x45s Full Dead Bug (3s) 2x5 each Hand Plank Alt. Fly 2x10 each
SB Plank 2x30s Bird Dog w/stick 2x5ea w/5s hold
SB Plank w/Partner
Disturbance
2x30s Band Resisted Bird Dogs 2x5ea (3s)
Core Workout Core Workout Core Workout Core Workout
Hanging knee raise 2x20 Side Hip Thrust 2x10ea w/3s hold
Hanging Knee Raise
w/SB adduction
2x20
Side Hip Thrust w/ mini
band abd.
2x10ea (3s)
Anti cable rotation press
(Standing)
2x10 ea (3s) Back extension 2x15 w/3s hold Cable Stable Walkouts 2x12 ea side Back extension with weight 2x10
Cable chop series (diagonal
down, side, diagonal up)
2x8ea Oblique crunch on bench 2x20ea
MB Split Stance
Diagonal lift
2x8ea
Oblique crunches on bench
(Arms Ext.)
2x20ea
Thursday Thursday
Plyometric Workout Friday Plyometric Workout Friday
Hammer DMB throws 2x5 Pre Activation Exercises Hammer DMB throws 2x5 Pre Activation Exercises
MB Arch Chop 2x8ea way Hand plank with band rips 2x30s MB Arch Chop 2x8ea way
Hand plank off SB with
band rips
2x30s
MB Diagonal Chop 2x8ea way Core Workout MB Diagonal Chop 2x8ea way Core Workout
MB Situp tosses 2x8 TRX Hand Plank Saws 2x10 MB Situp tosses 2x8 TRX Saw to Pike 2x10 each
LGP MB rotation toss 2x8 ea Alt. Supermans 2x10 each LGP MB rotation toss 2x8 ea Supermans 2x20
Plyo SL Front Chop 2x8ea McGill Crunch 2x5ea w/5s hold Plyo SL Front Chop 2x8ea McGill Crunch 2x10ea (3s)
SL Side Hip Toss 2x8ea SL Side Hip Toss 2x8ea
7. Montana State University Baseball Preseason Conditioning Simulator
Baseball Simulator Conditioning Factors
1st Inning
Exercise Duration Exercise Duration
6-9 Innings KB Swings 20s 60 Yard Shuttle NA
Plays per an Inning: 5-8 Rest Time In Between Plays: 45s KB Push Press 20s
Time of PA: 10-25 seconds Rest Time After Inning: 90s 40 Yard Shuttle NA
Inning Rest Time: 80-120 seconds Total Rest Time: 180s KB Split Squat Jumps 20s
Rest Break Times in-between plays: 15s-70s
**Variables will be progressed Weekly
2nd Inning
Exercise Duration Exercise Duration
30 Yard Sprint NA KB Split Squat Jumps 15s
Baseball Relevance Statistics Rest Time In Between Plays: 60s Up Downs 15s KB Push Press 10s
Averages Rest Time After Inning: 100s 60 Yard Sprint NA
Pitches a game per a team 148 Total Rest Time: 300s Home Run NA
Batting average: .283
Average Hits/Game per a team: 42
3rd Inning
Exercise Duration Exercise Duration
Physical activity per a team: 9 minutes Sledge Hammer Slams 20s 90 Yard Sprint NA
Time of PA during a hit: 4.6 seconds Rest Time In Between Plays: 40s Plate Pushes 30 yards NA
Time in between pitches: 20 seconds Rest Time After Inning: 90s 30 Yard Sprint NA
Time in between average hits: 65 seconds Total Rest Time: 160s Prowler Rope Pulls NA
Time in between innings: 108 seconds
4th Inning
Exercise Duration Exercise Duration
Example Exercises 1 Foot in the Hole 3 Trips Mountain Climbers 15s
Resistance Change of Direction Rest Time In Between Plays: 30s Weave 2 Trips Japan Drill 10s
Sledge Hammer slames Japan Drill Rest Time After Inning: 120s Tuck Jumps 10s Box Figure 8 Runs 2 Trips
Prowler Rope Pulls Star Drill Total Rest Time: 180s In place FRWD BKWRD Jumps 15s
Prowler Pushes X Drill
Plate Pushes Triangle Drill
5th Inning
Exercise Duration Exercise Duration
Dynamic Ball Slams 1-2 Cut Giant Rope Slams 10s Hook Upper Cuts 15s
Box Figure 8 Runs Rest Time In Between Plays: 30s Big Circles In 15s Home Run NA
Rest Time After Inning: 90s Burpees 10s BKWRD Angle Runs 30 Yards
Kettle Bells Agile Bags Total Rest Time: 180s Big Circles Out 15s
KB Swings Barry Sanders
KB Push Press Weave
6th Inning
Exercise Duration Exercise Duration
KB Clean 1 Foot in the hole CONT. DMB Lateral Toss to Fetch 30 Yards 90 Yard Sprint NA
KB Lateral Lunges Lateral High knees to Pushup Rest Time In Between Plays: 60s Lateral 90 degree Squat Jumps 10s Prowler Pushes 30 Yards NA
KB Squat Jumps In place Lateral Jumps Rest Time After Inning: Done 60 Yard Sprint NA
KB Split Squat Jumps In Place FRWD/BKWD Jumps Total Rest Time: 300s 20 Yard Shuttle NA
Functional Battle Ropes
Alt. Jump Lunges Giant Waves
Lateral 90 degree Squat Jumps Alternating Waves
Mountain Climbers Big Circles Out
Tuck Jumps Big Circles In
Up Downs Hook Upper Cuts
Burpees Snakes (hands together)
Running
30 Yard Sprints CONT. DMB Lateral Toss to Fetch
60 Yard Sprints MB Throw into 30 Yard Sprint
90 Yard Sprints Homerun (Around Bases)
60 Yard Shuttles 20 Yard Shuttles
40 Yard Shuttles BKWRD Angle Runs to 20 Yard Sprint
