Springfield College

Baseball
Summer 2014
Strength Program
Team,

It was my pleasure working with you this season. We had a great year together and came a very long way. Everyone brought grea
commitment to the weight room. We had an excellent off-season and in-season together and your hard work really showed during th
season. It is not over though. We have a solid foundation to build from now and it is up to you to keep building over the nex
summer and have fun, but make sure we are always handling business too.

Attached is an eighteen week, three days per week lifting program. Make sure to get a proper warm-up and activation in before ea
desired gains from the program, consistency and effort are extremely important. Additionally it is critical that each athlet
based off of the 1 Rep Max (1RM) Testing Numbers of the Front Squat and Deadlift. The Training Max will be referenced for th
lifts. Please estimate a Training Max (95% 1RM) to base those percentages off.
For Example, if your Front Squat 1RM = 300 lbs.
You would take 300 x .95 = 285 lbs.
Front Squat Training Max = 285 lbs.

*Do this for both Front Squat and Deadlift, then write your Training Max in the top left hand corner of the lifting card unde

Finally, calculate the percentages of each lift off the Training Max.

For Example, the previous calculated Front Squat Training Max = 285 lbs.
Week 1 is 3x8 at 60% Training Max 285 x .60 = 171
The athlete would then perform 3 sets of 8 reps at 171 lbs.

Every fourth week of lifts is a Performance Week for our core lifts where we have an AMAP (as many as possible) set. This w
card. We follow the prescribed percentage and do that lift for as many reps as possible. This is done to evaluate our strengt
us to have quantitative numbers to change our training maxs that our percentages are based off. To change are training max a
Week we simply subtract the number of Reps we achieved during the AMAP set from the Standard for the phase and complete the
standard can be found in bold on the card each week for that exercise.

[(Reps Performed Standard) x 5] + Training Max = New Training Max

For example in Phase 1 week 3, an athlete whose Front Squat training max is 285 lbs has an AMAP set at 228 lbs (80%), and per
standard for that phase is 8. The next step is to calculate the new training max.

[(12 8) x 5] + 285 = 305
*305 lbs is the new Training Max to base percentages off of.

If anyone has any questions or concerns feel free to get in touch with me at any point. My email and phone number are below.
summer and continue to work to get Better Every Day!

All the best,

Coach Sean

Sean Conaty, CSCS, USAW, CISSN
Strength and Conditioning
Strength and Conditioning
Springfield College
Email: sconaty@springfieldcollege.edu
Phone: (845) 796-8548





May 15, 2014

It was my pleasure working with you this season. We had a great year together and came a very long way. Everyone brought great energy and
season together and your hard work really showed during the course of the
season. It is not over though. We have a solid foundation to build from now and it is up to you to keep building over the next few months. Enjoy your
Attached is an eighteen week, three days per week lifting program. Make sure to get a proper warm-up and activation in before each lift. To see the
desired gains from the program, consistency and effort are extremely important. Additionally it is critical that each athlete calculates their Training Max
based off of the 1 Rep Max (1RM) Testing Numbers of the Front Squat and Deadlift. The Training Max will be referenced for the percentages of the main
*Do this for both Front Squat and Deadlift, then write your Training Max in the top left hand corner of the lifting card under the appropriate box.
Every fourth week of lifts is a Performance Week for our core lifts where we have an AMAP (as many as possible) set. This week is indicated on the lift
card. We follow the prescribed percentage and do that lift for as many reps as possible. This is done to evaluate our strength gains as we go, and allows
us to have quantitative numbers to change our training maxs that our percentages are based off. To change are training max after each Performance
Week we simply subtract the number of Reps we achieved during the AMAP set from the Standard for the phase and complete the equation below. The
For example in Phase 1 week 3, an athlete whose Front Squat training max is 285 lbs has an AMAP set at 228 lbs (80%), and performs 12 reps. The
If anyone has any questions or concerns feel free to get in touch with me at any point. My email and phone number are below. I hope you have a great
Date:
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x5
x5
x10sec
x5e
x5e
x5e
x10
x5e
x10 Scap Pushups
Additional Sprint / Speed / Conditioning Work
Glute Bridges
Open Book
Lateral Hamstring Reach
Lying Leg Kicks
Sigon Squat
Fire Hydrant Series
Prisoner RDL
Cook Squat
Lateral A-Skip
Activation
Butt Kicks
A-Skip
St. Leg Bound
High Knees
Backward Skip
Backward Run
Craddle Walk
Forward Skip
St. Leg Kicks
Spiderman Lunge
Dynamic Warmup
Knee Tucks
Baseball
Day 1
Date: Date:
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x5e
x5e
x10sec
x5e
x5e
x10e
x10
x8
x30sec Plank Wall Slide
Additional Sprint / Speed / Conditioning Work
Scap Pushups Glute Bridges
Wall Slide Scap Pushups
Quadroped T-Spine Mt. Climber (Feet Inside)
SL Glute Bridges Mt. Climber (Feet Outside)
Sigon Squat Sigon Squat
Fire Hydrant Series Firehydrant Series
SL RDL Prisoner RDL
Squat to Stand Body Weight Squat
Power Skip for Height 85% Acceleration
Activation Activation
Carioca Right Power Skip Distance
Carioca Left 70% Acceleration
Shuffle Right A-Skip
Shuffle Left Power Skip Height
Backward Lunge and Reach Lunge and Reach
Alt. Lateral Lunge Inchworm
Piriformis Quad and Reach
Lunge and Twist Figure 4
Backward Skip w/ Arm Circles RDL Airplane
Quad and Lean Elephant Walk
Dynamic Warmup Dynamic Warmup
Forward Skip w/ Arm Circles Knee Tuck to Lunge
Warmup Summer Lift
Day 2 Day 3
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x10 yds
x5
x10
x10sec
x5e
x5e
x5e
x10
x10
x10 Wall Slide
Additional Sprint / Speed / Conditioning Work
Glute Bridges
Scap Pushups
Mt. Climber (Feet Inside)
Mt. Climber (Feet Outside)
Sigon Squat
Firehydrant Series
Prisoner RDL
Body Weight Squat
85% Acceleration
Activation
Power Skip Distance
70% Acceleration
A-Skip
Power Skip Height
Lunge and Reach
Inchworm
Quad and Reach
Figure 4
RDL Airplane
Elephant Walk
Dynamic Warmup
Knee Tuck to Lunge
Summer Lift
Day 3
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 4e 3e 3e
Side Facing Hip Toss 4e 3e 3e
(Feet PLANTED) 4e 3e 3e
Lat Stretch 3x10sec/e 3e 3e
Front Squat 65.0% 0 8 60.0% 0 3 50.0% 0 5
65.0% 0 8 67.5% 0 3 60.0% 0 3
Ankle Mobility 3x10e 65.0% 0 8 72.5% 0 8 70.0% 0 2
65.0% 0 8 72.5% 0 8 75.0% 0 1
65.0% 0 8 72.5% 0 8 80% 0 AMAP
Glute Bridge 10 10 10
(Body Weight) 10 10 10
10 10 10
Pullup 6 6 6
6 6 6
PERFORMANCE
Week 1 Week 2 Week 3
Front Squat Deadlift
6 6 6
2 DB SL 6e 6e 5e
RDL 6e 6e 5e
6e 6e 5e
NG DB Bench Press 8 8 6
8 8 6
8 8 6
Body Saw 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
Med Ball 6 5 5
Slam 6 5 5
6 5 5
Broad Jump 3x3 5 5
(Stick Landing and Reset)
Deadlift 65.0% 0 8 60.0% 0 3 50.0% 0 5
65.0% 0 8 67.5% 0 3 60.0% 0 3
65.0% 0 8 72.5% 0 8 70.0% 0 2
65.0% 0 8 72.5% 0 8 75.0% 0 1
65.0% 0 8 72.5% 0 8 80% 0 AMAP
Bench Y's 8 8 8
8 8 8
8 8 8
1 Arm DB Row 8e 6e 6e
8e 6e 6e
PERFORMANCE
Week 1 Week 2 Week 3
Summer Phase 1
Baseball
8e 6e 6e
DB Split Squat 6e 6e 5e
6e 6e 5e
6e 6e 5e
Pushup 8 8 10
8 8 10
8 8 10
PB Rollout Hold 10sece 10sece 10sece
10sece 10sece 10sece
10sece 10sece 10sece
Foam Roll/Stretch
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 3e 3e 3e
Side Facing Hip Toss 3e 3e 3e
(Load on 1 Foot) 3e 3e 3e
Lat Stretch 3x10sec/e 3e 3e 3e
Front Squat 40.0% 0 5 70.0% 0 5 65.0% 0 2
50.0% 0 5 70.0% 0 5 77.5% 0 5
Ankle Mobility 3x10e 60.0% 0 5 70.0% 0 5 77.5% 0 5
70.0% 0 5 77.5% 0 5
70.0% 0 2x5 77.5% 0 5
SL Glute Bridge 8e 8e 8e
(Body Weight) 8e 8e 8e
8e 8e 8e
NG Pullup 6 6 8
6 6 8
Week 1 Week 2 Week 3
Front Squat Deadlift
6 6 8
SA SL DB 6e 5e 5e
RDL 6e 5e 5e
6e 5e 5e
Alt. DB Bench Press 6e 5e 5e
6e 5e 5e
6e 5e 5e
Body Saw 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
Med Ball 5e 4e 3e
Rotational Slam 5e 4e 3e
5e 4e 3e
Broad Jump 3x3 4e 3e
(Cont./Stick Last One)
Deadlift 40.0% 0 5 70.0% 0 5 65.0% 0 2
50.0% 0 5 70.0% 0 5 77.5% 0 5
60.0% 0 5 70.0% 0 5 77.5% 0 5
70.0% 0 5 77.5% 0 5
70.0% 0 2x5 77.5% 0 5
Scap Pushups 10 10 10
10 10 10
10 10 10
Facepull 10 10 10
10 10 10
Week 1 Week 2 Week 3
Summer Phase 2
Baseball
10 10 10
DB Step Up 6e 5e 5e
6e 5e 5e
6e 5e 5e
Feet Elevated Pushup 10 10 12
10 10 12
10 10 12
PB Rollout 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 3e 3e 3e
Side Step Throw 3e 3e 3e
(Lateral Bound) 3e 3e 3e
Lat Stretch 3x10sec/e 3e 3e 3e
Front Squat 50.0% 0 5 40.0% 0 5 75.0% 0 3
60.0% 0 3 50.0% 0 5 75.0% 0 3
Ankle Mobility 3x10e 70.0% 0 2 60.0% 0 5 75.0% 0 3
80.0% 0 1 75.0% 0 3
85.0% 0 AMAP 75.0% 0 3x3
SL Glute Bridge 8e 8e 8e
(Body Weight) 8e 8e 8e
8e 8e 8e
NG Pullup 6 6 6
*add wt 6 6 6
PERFORMANCE
Week 1 Week 2 Week 3
Front Squat Deadlift
6 6 6
DB Reverse Lunge 5e 4e 5e
5e 4e 5e
5e 4e 5e
SA DB Bench Press 5e 5e 4e
5e 5e 4e
5e 5e 4e
Pallof Press 10e 10e 10e
10e 10e 10e
10e 10e 10e
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
Med Ball 2e 1e 1e
Diagonal Slam 2e 1e 1e
2e 1e 1e
SL Broad Jump 3x3 1e 1e
(1 foot to 2 feet)
Deadlift 50.0% 0 5 40.0% 0 5 75.0% 0 3
60.0% 0 3 50.0% 0 5 75.0% 0 3
70.0% 0 2 60.0% 0 5 75.0% 0 3
80.0% 0 1 75.0% 0 3
85.0% 0 AMAP 75.0% 0 3x3
Wall Slides 10 10 10
10 10 10
10 10 10
Inverted Row 8 8 8
8 8 8
PERFORMANCE
Week 1 Week 2 Week 3
Summer Phase 3
Baseball
8 8 8
DB Rear Foot Elevated 5e 4e 5e
Split Squat 5e 4e 5e
5e 4e 5e
NG DB Pushup 10 12 12
10 12 12
AMAP AMAP AMAP
PB Rollout 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 3e 3e 3e
Side Step Throw 3e 3e 3e
(Double Lateral Bound) 3e 3e 3e
3e 3e 3e
Depth Drop 3x1e
Front Squat 70.0% 0 1 50.0% 0 5 40.0% 0 5
77.5% 0 1 60.0% 0 3 50.0% 0 5
Ankle Mobility 3x10e 82.5% 0 3 70.0% 0 2 60.0% 0 5
82.5% 0 3 80.0% 0 1
82.5% 0 2x3 90.0% 0 AMAP
Glute Bridge 10 10 10
(Body Weight) 10 10 10
10 10 10
Pullup 5 5 5
*add wt 5 5 5
PERFORMANCE
Week 1 Week 2 Week 3
Front Squat Deadlift
5 5 5
PB Leg Curl 8 8 8
8 8 8
8 8 8
Wt. Pushup 6 6 6
6 6 6
6 AMAP 6
Pallof Hold + Press 10e 10e 10e
10e 10e 10e
10e 10e 10e
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
Med Ball 6 6 5
Chest Pass 6 6 5
6 6 5
Lateral Bound 3x4e 6 5
Deadlift 70.0% 0 1 50.0% 0 5 40.0% 0 5
77.5% 0 1 60.0% 0 3 50.0% 0 5
82.5% 0 3 70.0% 0 2 60.0% 0 5
82.5% 0 3 80.0% 0 1
82.5% 0 2x3 90.0% 0 AMAP
Scap Pushups 10 10 10
10 10 10
10 10 10
Barbell Row 5 5 5
5 5 5
PERFORMANCE
Week 1 Week 2 Week 3
Summer Phase 4
Baseball
5 5 5
DB Forward Lunge 5e 5e 4e
5e 5e 4e
5e 5e 4e
1/2 Kneeling 6 5 5
2 DB Press 6 5 5
6 5 5
PB Rollout 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 3e 3e 3e
Side Facing Hip Toss 3e 3e 3e
(Reactive) 3e 3e 3e
3e 3e 3e
Depth Drop 3x1e
Front Squat 70.0% 0 5 50.0% 0 2 50.0% 0 5
70.0% 0 5 60.0% 0 2 60.0% 0 3
Ankle Mobility 3x10e 70.0% 0 5 70.0% 0 5 70.0% 0 2
70.0% 0 5 80.0% 0 5 80.0% 0 1
70.0% 0 2x5 90.0% 0 2x5 85% 0 AMAP
Glute Bridge 10 10 10
(Body Weight) 10 10 10
10 10 10
1/2 Kneeling Pulldown 10 10 10
10 10 10
PERFORMANCE
Week 1 Week 2 Week 3
Front Squat Deadlift
10 10 10
SA SL DB RDL 5e 5e 4e
5e 5e 4e
5e 5e 4e
NG DB Bench 5 5 5
5 5 5
5 5 5
Ab Wheel Rollout 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
Med Ball 2e 1e 1e
Overhead Step Slam 2e 1e 1e
2e 1e 1e
Lateral Bound 4x4e 1e 1e
Deadlift 70.0% 0 5 50.0% 0 2 50.0% 0 5
70.0% 0 5 60.0% 0 2 60.0% 0 3
70.0% 0 5 70.0% 0 5 70.0% 0 2
70.0% 0 5 80.0% 0 5 80.0% 0 1
70.0% 0 2x5 90.0% 0 2x5 85% 0 AMAP
Bench Y's 10 10 10
10 10 10
10 10 10
Head Supported 8 8 6
2 DB Row 8 8 6
PERFORMANCE
Week 1 Week 2 Week 3
Summer Phase 5
Baseball
8 8 6
Goblet Lateral Lunge 5e 5e 4e
5e 5e 4e
5e 5e 4e
Pushup 6 8 8
(5 sec Lower) 6 8 8
*Elbows In 6 8 8
Farmers Carry 15yd 15yd 15yd
15yd 15yd 15yd
15yd 15yd 15yd
Foam Roll/Stretch
Monday
Date
Exercise % WT R % WT R % WT R
Med Ball 3e 3e 3e
Side Step Throw 3e 3e 3e
3e 3e 3e
3e 3e 3e
Depth Drop 3x1e
Front Squat 40.0% 0 5 75.0% 0 3 70.0% 0 1
50.0% 0 5 75.0% 0 3 77.5% 0 1
Ankle Mobility 3x10e 60.0% 0 5 75.0% 0 3 82.5% 0 3
75.0% 0 3 82.5% 0 3
75.0% 0 3x3 82.5% 0 2x3
SL Glute Bridge 8e 8e 8e
(Body Weight) 8e 8e 8e
8e 8e 8e
NG Pullup 6 6 6
*add wt 6 6 6
Week 1 Week 2 Week 3
Front Squat Deadlift
6 6 6
BB SL RDL 5e 4e 4e
5e 4e 4e
5e 4e 4e
SA NG DB Bench 5e 4e 4e
5e 4e 4e
5e 4e 4e
Body Saw 10 10 10
10 10 10
10 10 10
Foam Roll/Stretch
Wednesday
Date
Exercise % WT R % WT R % WT R
KB Swing 8 6 6
8 6 6
8 6 6
Broad Jump 4x4 6 6
Deadlift 40.0% 0 5 75.0% 0 3 70.0% 0 1
50.0% 0 5 75.0% 0 3 77.5% 0 1
60.0% 0 5 75.0% 0 3 82.5% 0 3
75.0% 0 3 82.5% 0 3
75.0% 0 3x3 82.5% 0 2x3
Ant. Wall Slides 10 10 10
10 10 10
10 10 10
1 Arm DB Row 6e 5e 5e
6e 5e 5e
Week 1 Week 2 Week 3
Summer Phase 6
Baseball
6e 5e 5e
DB Forward Lunge 6e 5e 5e
6e 5e 5e
6e 5e 5e
Ft. Elevated Pushup 10 12 12
10 12 12
10 12 12
Farmers Carry 15yd 15yd 15yd
*Heavy 15yd 15yd 15yd
15yd 15yd 15yd
Foam Roll/Stretch
10. Review your principles
4. Include healthy fats (olive oil, nuts, avacodo) whenever possible
5. Eat your starchy carbs (whole grains, sweet potato, whole bread, whole wheat
pasta, etc) around periods of activity (before and/or after a lift or conditioning
6. When you are inactive, remember to eat your calories instead of drinking them
7. Eat natural foods instead of supplements and/or processed foods whenever
possible
8. Plan ahead! Prepare meals and snacks in advance
9. Stay active!
3. Eat veggies and/or fruits with every meal
Summer Stay Lean Principles
Springfield College Strength & Conditioning
Healthy Eating Principles
1. Eat a balanced, moderately-sized meal every two to four hours
2. Eat a lean protein (chicken, turkey, lean beef, egg beaters, cottage cheestetc)
during each meal (1 palm size for females, 2 palm size for males)