All programs 1-4 include the following aspects that increase with technique and intensity as you progress:
Build Stability and a Strong Foundation for Baseball
Our simple to follow program layout includes photos, videos and coaching cues for each and every exercise.
The program design will progress you through set and rep patterns for each exercise. Record the date, the weights you lift and any questions you need to ask your coach.
Level 1 will focus on injury prevention and joint stability which will create a foundation for the upcoming levels. Basically in a high skill sport like Baseball you want to remain on the field throughout the season, therefore we will help you by preventing some of the common soft tissue injuries. Also we will start to work on your joint stability so that when we make your train harder in the later stages, your body will stay together.
Level 2 will focus further on injury prevention and joint stability, creating an even stronger base for Levels 3 & 4 where we begin to lower the reps, increase the weight and challenge your motor learning. You will notice in this program some of the exercises have progressively become harder whether that be by increasing reps, increasing time or adding an unstable surface to the drill.
Level 3 will continue to focus on injury prevention and joint stability while incorporating low level plyometrics to increase power. You will notice in this program the exercises continue to progressively get harder by taking a point of contact from the floor away or adding weight, whilst decreasing the reps within the strength system. With this becomes an increase in weights being lifted, meaning an increase in strength & power, and you should feel this difference when you run, hit or throw next.
During Level 4 will continue to work on injury prevention and joint stability while further implementing more challenging low level plyometrics to increase power; an important factor for Baseball. You will notice in this program the exercises continue to progressively get harder by taking a point of contact from the floor away or adding weight, whilst decreasing the reps within the strength system. Also being implemented is soft-tissue preparation to assist in muscles like the calf, hamstring, quad and hip flexors to work often during the season.
Remember if your body is not moving correctly it will most likely breakdown later in the season. There is no fun sitting in the dug out, watching everyone else play. So give this program a try, we are very confident that you will notice all of the difference when you get out there to compete.
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