speed program

Copyright Athlete Baseball

By Miles Noland

Phase 1 Workout- Corrective

Mobility Sequence:

Lunge Spidermans X 10

Skipping (forward, backwards, both sides) X 10 yards

Buttkicks/high knees/backpedal X 10 yards

Frankensteins X 10 yards

Knee Hug/Quad Pull/Cradle Walk X 5 each leg

Workout A

Single Leg Deadlift: 3X6-8 each leg

1 Leg Glute Bridge: 2X8

Low Cable/Band Abduction/sidelying hip: 2X10 each leg *

Prone Rows: 3X8-10

Pushups: 2X6-10

Supermans: 2X10-12

Lateral Bridges: 2X20-30 seconds each side

Workout B

Supine Bar Pullup: 3X6-8

DB Cuban Presses: 2X10-12

DB Reverse Flys: 2X8-10

Single Leg Romanian Deadlift: 3X6-8 each leg

Split Squats: 2X8-10 each leg *

Swiss Ball/Regular Back Extensions: 2X8-10

Planks: 2X20-30 seconds

*= do one extra set on the weak leg


Stretches to be done at least 3-4 times a week:

Doorway Pec Stretch

Wall Angels

Butterfly

TFL/ITB Stretch

Hamstring Doorway Stretch

Workouts are to be done 3x a week for 2-4 weeks depending on the severity of imbalances. Imbalances

and limitations should improve and you will be prepared to begin lifting weights safely.


Pre-Workout Soft Tissue & Mobility Work: Phase 2

Foam Rolling

-Lats

-Pecs

-Lower Back

-Quads

-IT band

-Hamstrings

-Adductors

-Hip flexors

-Calves

-Glutes

-Optional for upper back/rotator cuff area

Mobility Work

-Birddogs X6 each side

-Arm Extension-Rotation X8 each side

-Scorpions X8 each side

-Wall hip flexor mobs X8 each side

-Kneeling adductor mobs X8 each side

-3 way Achilles ankle mobs X5 each side

-Reverse RDL walk X5 each side

-Scap wall slides X10

-High Knee Pull Lunge X5 each side


Phase 2 Workout:

1A) Barbell/DB Front Squat

Day 1

Week Sets Reps

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

1 4 5

2 4 5

3 5 5

4 4 5

1B) Hand Reach & Lift

Week Sets Reps


1 3 6

2 3 6

3 3 6

4 3 6

2A) DB Alternating Incline Bench

Week Sets Reps


1 3 6/side

2 3 6/side

3 3 6/side

4 3 6/side

2B) Falling Hammie

Week Sets Reps


1 2 6

2 2 6

3 2 6

4 2 6

3A) Rope (or band) Face Pull

Week Sets Reps


1 3 8

2 3 8

3 3 8

4 3 8

3B) Plank Climbers

Week Sets Reps


1 3 5/side

2 3 5/side

3 3 5/side

4 3 5/side

4A) Bent-Over Reverse Flyes

Week Sets Reps


1 2 10

2 2 10

3 2 10

4 2 10

4B) Band Hammie 3 Way Stretch- 1X15s a side 5A) Sitting 90/90 Stretch- 1X30s a side


1A) DB 1 Arm Bench Press

Day 2

Week Sets Reps


1 4 3

2 4 3

3 5 3

4 3 3

1B) Neutral Grip Pullup

Week Sets Reps


1 4 3

2 4 3

3 5 3

4 3 3

2A) DB Reverse Lunges

Week Sets Reps


1 3 6/side

2 3 6/side

3 3 6/side

4 3 6/side

2B) Diagonal DB

Week Sets Reps


1 2 8/side

2 2 8/side

3 2 8/side

4 2 8/side

3A) DB Row

Week Sets Reps


1 3 8

2 3 8

3 3 8

4 3 8

3B) DB Lunge Chop

Week Sets Reps


1 3 6/side

2 3 6/side

3 3 6/side

4 3 6/side

4A) Wall Slides

Week Sets Reps


1 2 10

2 2 10

3 2 10

4 2 10

4B) Standing Calf Stretch- 2X30s a side


1A) Elevated Deadlift (trap/hex) or bar

Day 3

Week Sets Reps


1 4 5

2 4 5

3 5 3

4 4 5

1B) Hip Openers

Week Sets Reps


1 3 8

2 3 8

3 4 8

4 3 8

2A) Bulgarian Split Squats with Deficit

Week Sets Reps


1 3 8/side

2 3 8/side

3 3 8/side

4 3 8/side

2B) DB Turn & Look

Week Sets Reps


1 2 8/side

2 2 8/side

3 2 8/side

4 2 8/side

3A) Clap Pushups

Week Sets Reps


1 3 6

2 3 6

3 3 6

4 3 6

3B) DB Russian Twists

Week Sets Reps


1 3 6/side

2 3 6/side

3 3 6/side

4 3 6/side

4A) Cable Row with Rotation

Week Sets Reps


1 3 8

2 3 8

3 3 8

4 3 8

4B) Doorway Pec Stretch- 2X30s a side


5A) Kneeling Hip Flexor Mobs- 2X30s a side

Recommended Speed Workouts 2 Days a Week

Day 1 -Mobility Warm-up -10X100 yard sprints at 85% effort; use the walk back for rest Day 2 -Mobility Warmup -Speedskaters 4X6 -Falling Starts 4X15 yards -Sprints (basestealing stance) 5X30 yards

speed program

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