Total cost: $50.00

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

If you're not continuing your strength regimen from your off-season training, you're risking injuries and aliments that could cost you your season. Keeping our speed and power goals are important throughout the pre-season as we head into season. With this program you'll have access to a compreh... more

If you're not continuing your strength regimen from your off-season training, you're risking injuries and aliments that could cost you your season.

Keeping our speed and power goals are important throughout the pre-season as we head into season. With this program you'll have access to a comprehensive plan that keeps you game-ready and helps you prepare for the demands of a competitive season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts (Speed Day & Upper Body Lift)
2- Active Recovery & GPP Day

You will have the ability to structure the plan based on your in-season schedule. Here's an example:
If you practice every weekday & play games on Wednesdays & Saturdays, your plan structure should look like this:
Monday - Microdose Power Day
Tuesday- Pre Game Day Lift - Speed
Wedensday- Pre Game Lift Full Body
Thursday- Active Recovery & GPP
Friday- Pre Game Day Lift Upper Body
Saturday- Game Day
Sunday- Active Recovery

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

The key is to stay healthy, stay strong, stay dangerous! Listen to your body, do the work, and let's have a great season. As always, ask questions, add comments, show progress you may have in the discussion board.

Purchase Plan

Total cost: $50.00

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

If you're not continuing your strength regimen from your off-season training, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts (Speed Day & Upper Body Lift)
2- Active Recovery & GPP Day

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

In-season training is much more of a focused process than checking a box and saying we lifted today. Our program will help you stay proactive during the season and help you stay durable throughout the competitive season.

START HERE

	Exercise	Sets	Distance	Reps	Weight	Rest
	Quadruped Hip CAR Hip Flexors /	Quadruped Hip CAR 2 sets, 8 reps, 00:20 rest	2		8		00:20	WarmUp -- 2 rds
Intensity: 5/10
	HK Groin Stretch Groin / Beginner	HK Groin Stretch 2 sets, 8 reps, 00:20 rest	2		8		00:20	WarmUp -- 2 rds
Intensity: 5/10
	Squat to Walkout Quads / Beginner	Squat to Walkout 2 sets, 5 reps, 00:20 rest	2		5		00:20	WarmUp -- 2 rds
Intensity: 5/10
	-- --	SL Loaded Wall Sit 2 sets, 00:00:20, 00:30 rest	2	00:00:20		--	00:30	WarmUp -- 2 rds
Intensity: 5/10
	-- --	Reverse Nordics 2 sets, 8 reps, 00:40 rest	2		8		00:40	WarmUp -- 2 rds
Intensity: 8/10
	-- --	TrapBar Dead Lift 3 sets, 6 reps, 00:40 rest	3		6	--	00:40	Power Block -- 3 rds
	DDB Suitcase Squat Quads /	DDB Suitcase Squat 4 sets, 6 reps, 00:30 rest	4		6	--	00:30	dumbbell
Intensity: 9/10
	-- --	Double Broad Jump 3 sets, 3 reps, 00:40 rest	3		3		00:40	Power Block -- 3 rds
Intensity: 9/10
	-- --	Resisted Speed Presses 3 sets, 6 reps, 00:40 rest	3		6		00:40	Power Block -- 3 rds
Intensity: 9/10
	-- --	Cable Power Squat to Row 3 sets, 6 reps0.01 mi , , 00:30 rest	3		6	--	00:30	Power Finish -- 3 rds
	Power Band Resisted Sprint Hip Flexors / Intermediate	Power Band Resisted Sprint 3 sets, 2 reps0.01 mi , , 00:30 rest	3	00:00:08	2		00:30	alternate
Intensity: 9/10
	-- --	Heavy Medball Slams 3 sets, 5 reps0.01 mi , , 00:30 rest	3		5	--	00:30	Power Finish -- 3 rds
	Power Band Back Peddle Quads /	Power Band Back Peddle 3 sets, 5 reps-- mi , , 00:30 rest	3		5		00:30	alternate
Intensity: 9/10
	-- --	Bodyweight-Plyo Push Up 3 sets, 6 reps, 00:30 rest	3		6		00:30	Power Finish -- 3 rds
Intensity: 9/10

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superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season. Keeping our speed and power goals are important in pre-season as we prepare to take in-season form. With this program you'll have access to a comprehe... more

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Keeping our speed and power goals are important in pre-season as we prepare to take in-season form. With this program you'll have access to a comprehensive plan that keeps you game-ready and helps you effectively prepare for the demands of a competitive season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

You will have the ability to structure the plan based on your pre- season schedule. Here's an example:
If you practice every weekday & play games on Wednesdays and Saturdays, your plan structure should look like this:
Monday - Microdose Power Day
Tuesday- Pre Game Day Lift - Speed Day
Wedensday- Pre Game - Full Body
Thursday- Active Recovery & GPP
Friday- Pre Game Day Lift - Upper Body
Saturday- Game Day
Sunday- Active Recovery

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Pre Game - Upper Body Mobility & Strength

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In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Reps	Weight	Rest
	Elevated Lat Stretch Lats /	Elevated Lat Stretch 1 sets, 5 reps00:00:05, 00:20 rest	1	00:00:05	5		00:20	WarmUp
Intensity: 5/10
	HK Open Book Chest / Beginner	HK Open Book 1 sets, 10 reps, 00:30 rest	1		10		00:30	WarmUp
Intensity: 5/10
	-- --	Prone Row to Airplane 1 sets, 5 reps, 00:30 rest	1		5	--	00:30	WarmUp
Intensity: 5/10
	-- --	DB Shoulder Swings 1 sets, 10 reps, 00:20 rest	1		10	--	00:20	WarmUp
Intensity: 5/10
	-- --	DDB SL T's 1 sets, 8 reps00:00:15, 00:20 rest	1		8	--	00:20	WarmUp
Intensity: 5/10
	-- --	KB Pullover 2 sets, 10 reps, 00:20 rest	2		10	--	00:20	Dynamic Movement -- 2 rds
Intensity: 7/10
	-- --	KB Quadruped Pull-Push 2 sets, 6 reps, 00:30 rest	2		6	--	00:30	Dynamic Movement -- 2 rds
Intensity: 7/10
	-- --	KB Squat to Halo 2 sets, 4 reps, 00:30 rest	2		4	--	00:30	Dynamic Movement -- 2 rds
Intensity: 7/10
	Power Band SS Pallof Press w/ Raise Core / Intermediate	Power Band SS Pallof Press w/ Raise 2 sets, 5 reps, 00:40 rest	2		5		00:40	Strength Set -- 2 rds
	Resisted SS to Press Shoulders / Beginner	Resisted SS to Press 2 sets, 6 reps, 00:40 rest	2		6		00:40	alternate
Intensity: 8/10
	-- --	DB HK Rotational Press 2 sets, 5 reps, 00:30 rest	2		5	--	00:30	Strength Set -- 2 rds
	SL RDL Snapdown Glutes / Intermediate	SL RDL Snapdown 2 sets, 5 reps, 00:30 rest	2		5		00:30	bodyweight
Intensity: 8/10
	-- --	Discus Throw 2 sets, 6 reps00:00:10, 00:30 rest	2		6	--	00:30	Strength Set -- 2 rds
Intensity: 9/10

normal
superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Off Day - Active Recovery & GPP

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Walking Lat Stretch Lats / Intermediate	Walking Lat Stretch 1 sets, 4 reps, 00:20 rest	1			4		00:20	WarmUp
Intensity: 5/10
	World's Greatest Stretch Middle Back /	World's Greatest Stretch 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	HK Adductor Pigeon Stretch Groin /	HK Adductor Pigeon Stretch 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	Mobility Series: 90/90 Rotating 1 sets, 8 reps0.01 mi , , 00:30 rest	1			8		00:30	WarmUp
Intensity: 5/10
	-- --	Mobility Series: 90/90 w/ Trunk Rotation 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	90/90 Leg Swing 1 sets, 8 reps, 00:20 rest	1			8		00:20	WarmUp
Intensity: 5/10
	-- --	Elevated Hip Drive 2 sets, 10 reps, 00:30 rest	2			10		00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Hip Circle to SL Load 2 sets, 5 reps, 00:30 rest	2			5		00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	DDB Walking Alt Press 2 sets, 5 reps, 00:30 rest	2			5	--	00:30	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	Prone DB Renegade Row 2 sets, 5 reps, 00:45 rest	2			5	--	00:45	Dynamic Strength -- 2 rds
Intensity: 7/10
	-- --	DB Walking Lunge & Curl 2 sets, 4 reps, 00:30 rest	2			4	--	00:30	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Pull ups 2 sets, 6 reps, 00:30 rest	2			6		00:30	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Full Crunches 2 sets, 10 reps, 01:00 rest	2			10		01:00	GPP - General Physical Prep -- 2 rds
Intensity: 7/10
	-- --	Bike Steady State 2 sets, 00:01:00, 00:40 rest	2		00:01:00			00:40	GPP - General Physical Prep -- 2 rds
	Treadmill Steady State Run Hamstrings / Beginner	Treadmill Steady State Run 2 sets, 00:01:00, 00:40 rest	2	--	00:01:00			00:40	alternate
Intensity: 7/10

normal
superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Pre Game Day - Speed Day

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Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Weight	Rest
	Supine Hamstring Stretch Hamstrings /	--
Intensity: 5/10
	RFE Active Quad to Hip Flexor Stretch Hip Flexors / Beginner	--
Intensity: 5/10
	Power Band TKE's 1 Quads / Very Easy	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
	Cable Marches	Cable Marches 1 sets, reps, --:-- rest	1	--	--	--:--	machine
Intensity: 5/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 8/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 9/10
Notes for STR8SPEED This set can be done ON-FIELD						STR8SPEED -- 2 rds
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 9/10
	-- --	--
Back peddle 15 yards- then turn into open hip sprint for 15 yards. Repeat 4x

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superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Pre Game - Full Body Lift

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets	Distance	Weight	Rest
	Downward Dog Cobra Stretch Hamstrings /	--
Intensity: 5/10
	Rotating Worlds Greatest Stretch Intermediate	--
Intensity: 5/10
	Bodyweight Transverse T (Open to Close Hip) Groin / Intermediate	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
	Cable SS Pallof Press	Cable SS Pallof Press 2 sets, 8 reps, 00:30 rest	2	8	--	00:30	machine
Intensity: 7/10
	-- --	--
	Cable Transverse Row Quads /	Cable Transverse Row 1 sets, 8 reps, --:-- rest	1	8	--	--:--	machine
Intensity: 7/10
	-- --	--
Intensity: 8/10
	-- --	--
Intensity: 7/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 7/10
	-- --	--
Intensity: 9/10
	-- --	--
Intensity: 9/10

normal
superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Active Recovery

Print this workout
Print entire plan

In-Season Training for Basketball Players

Keep your speed and power gains throughout the competitive season with a comprehensive strength program.

Injury reduction techniques, mobility, and recovery protocols to help you stay fresh from game-to-game.

START HERE

	Exercise	Sets
	Tactical Frog Stretch Groin /	--
Intensity: 5/10
	HK Adductor Stretch Groin /	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
	-- --	--
Intensity: 5/10
	Elevated Quad to Hamstring Stretch Quads / Beginner	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10
	-- --	--
Intensity: 5/10

normal
superset
alternate
circuit

Workout Plan Summary

If you're not continuing your strength regimen from your off-season work, you're risking injuries and aliments that could cost you your season.

Program Structure:
1- Microdose - Power Day
2- Pre Game Day Lifts - Speed Day & Upper Body Focus
2- Active Recovery & GPP Days

THE ONLY DAY YOU NEED TO MOVE ABOUT 70-80% of YOUR MAX WEIGHT IS ON THE MICRODOSE-POWER DAYS. EVERY OTHER DAY YOU SHOULD BE LIFTING ABOUT 50-60% OF YOUR MAX WEIGHT.

Resources

Purchase Plan

Total cost: $50.00

About STR8

STR8 Performance
NSCA CSCS || NASM PES, CES || GROUP FITNESS INSTRUCTORS || YOUTH PERFORMANCE SPECIALIST

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions are simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru our STR8 Performance online platform. Through the app we provide comprehensive programs that can be used at the gym, at home, and even when you travel. Let's find a training program that fits your needs and goals.

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Pre-Season Training Plan - Baseball

4 weeks/ 6 days per week/ Intermediate

Why Purchase

Workout Plan Navigation

Pre Game Day - Power

In-Season Training for Basketball Players

Workout Plan Summary

Pre Game - Upper Body Mobility & Strength

In-Season Training for Basketball Players

Workout Plan Summary

Off Day - Active Recovery & GPP

In-Season Training for Basketball Players

Workout Plan Summary

Pre Game Day - Speed Day

In-Season Training for Basketball Players

Workout Plan Summary

Pre Game - Full Body Lift

In-Season Training for Basketball Players

Workout Plan Summary

Active Recovery

In-Season Training for Basketball Players

Workout Plan Summary

Resources

About STR8

Resources