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Sample training program table for high school athletes

This is an excerpt from Strength Training for Baseball by NSCA -National Strength & Conditioning Association,A. Eugene Coleman & David J. Szymanski.

By Patrick McHenry, Christ Joyner, Joe Kessler

Table 12.1 High School: Postseason, Circuit Training, Weeks 1-4
Day 1: Total Body

Order	Exercise	Sets × reps	Sets × reps	Sets × reps	Sets × reps
		Week 1	Week 2	Week 3	Week 4
	Warm-up: Option 4*
1	BW squat	3 × 12	3 × 15	3 × 20	2 × 12
2	Push-up with neutral hand position	3 × 12	3 × 15	3 × 20	2 × 12
3	Side plank	3 × 20 sec each	3 × 25 sec each	3 × 30 sec each	2 × 20 sec each
4	Bent-over I and Y	3 × 10	3 × 12	3 × 15	2 × 10
5	Single-leg bridge	3 × 10 each	3 × 12 each	3 × 15 each	2 × 10 each
6	Chin-up	3 × 6	3 × 8	3 × 10	2 × 6
7	Side crunch	3 × 10 each	3 × 15 each	3 × 20 each	2 × 10 each
8	Bent-over T and W	3 × 10 each	3 × 12 each	3 × 15 each	2 × 10 each

Day 2: Total Body

Order	Exercise	Sets × reps	Sets × reps	Sets × reps	Sets × reps
		Week 1	Week 2	Week 3	Week 4
	Warm-up: Option 1, 2, or 3*
1	Overhead squat with PVC or BB	3 × 12	3 × 15	3 × 20	2 × 12
2	Push-up plus	3 × 8	3 × 10	3 × 12	2 × 8
3	Front plank	3 × 20 sec	3 × 25 sec	3 × 30 sec	2 × 20 sec
4	External and internal shoulder rotation at 90 degrees	3 × 10 each	3 × 12 each	3 × 15 each	2 × 10 each
5	Double-leg bridge	3 × 10	3 × 12	3 × 15	2 × 10
6	Inverted row	3 × 10	3 × 12	3 × 15	2 × 10
7	Superman	3 × 10	3 × 12	3 × 15	2 × 10
8	Scaption with external rotation	3 × 10	3 × 12	3 × 15	2 × 10

Table 12.2 College: Postseason, Restoration, Weeks 1-4
Monday (Day 1): Total Body

Order	Exercise	Sets × reps	Sets × reps	Sets × reps	Sets × reps
		Week 1	Week 2	Week 3	Week 4
	Warm-up: Option 1*
1a	Deadlift (BW, band, BB, DB, or KB)	2 × 8	2 × 10	3 × 10	3 × 8
1b	Open half-kneeling ankle mobility with KB*	2 × 8 each	2 × 10 each	3 × 10 each	3 × 8 each
2a	Lateral lunge (BW, DB, or KB)	2 × 10 each	2 × 12 each	3 × 12 each	3 × 10 each
2b	Half-kneeling rotation with dowel*	2 × 6 each	2 × 8 each	3 × 8 each	3 × 6 each
3a	Push-up (feet elevated)	2 × 12	2 × 15	3 × 15	3 × 10
3b	Side plank	2 × 30 sec each	2 × 45 sec each	3 × 45 sec each	3 × 30 sec each
4a	Inverted row (BB or suspension trainer)	2 × 12	2 × 15	3 × 15	3 × 12
4b	Turkish get-up to elbow or hand position hold	2 × 5 breaths each	2 × 6 breaths each	3 × 6 breaths each	3 × 5 breaths each
5a	Farmer’s walk (with KB or DB rack position)	2 × 30 yd	2 × 40 yd	3 × 40 yd	3 × 30 yd
5b	Bear crawl hold (alternating opposite arm and opposite leg in place)	2 × 6 each	2 × 8 each	3 × 8 each	3 × 6 each

Wednesday (Day 2): Total Body

Order	Exercise	Sets × reps	Sets × reps	Sets × reps	Sets × reps
		Week 1	Week 2	Week 3	Week 4
	Warm-up: Option 2*
1a	Single-leg RDL (BW, BB, DB, or KB)	2 × 8 each	2 × 10 each	3 × 10 each	3 × 8 each
1b	Elevated single-leg bridge	2 × 10 each	2 × 12 each	3 × 12 each	3 × 10 each
2a	Deep squat assisted with FMT*	2 × 10	2 × 12	3 × 12	3 × 10
2b	Half-kneeling hip flex or stretch*	2 × 8 each	2 × 10 each	3 × 10 each	3 × 8 each
3a	Turkish get-up to leg sweep	2 × 3 each	2 × 5 each	3 × 5 each	3 × 3 each
3b	Front plank	2 × 45 sec	2 × 60 sec	3 × 60 sec	3 × 45 sec
4a	Half-kneeling one-arm row (with band or cable)	2 × 10 each	2 × 12 each	3 × 12 each	3 × 10 each
4b	Core control rolling with knee touch*	2 × 5 each	2 × 8 each	3 × 8 each	3 × 5 each
5a	One-arm farmer’s walk (with one KB or DB)	2 × 30 yd (27 m) each	2 × 40 yd (37 m) each	3 × 40 yd (37 m) each	3 × 30 yd (27 m) each
5b	Standing Pallof press overhead	2 × 5 each	2 × 6 each	3 × 6 each	3 × 5 each

Friday (Day 3): Total Body

Order	Exercise	Sets × reps	Sets × reps	Sets × reps	Sets × reps
		Week 1	Week 2	Week 3	Week 4
	Warm-up: Option 3*
1a	Hip thrust (banded, DB, or BB)	2 × 10	2 × 12	3 × 12	3 × 10
1b	Assisted single-leg lowering*	2 × 8 each	2 × 10 each	3 × 10 each	3 × 8 each
2a	Step-up or lateral step-up (BW, DB, or KB)	2 × 10 each	2 × 12 each	3 × 12 each	3 × 10 each
2b	Toe touch progression*	2 × 5 each	2 × 8 each	3 × 8 each	3 × 5 each
3a	Push-up plus or push-up shoulder tap	2 × 8	2 × 10	3 × 10	3 × 8
3b	Turkish get-up to hand with hip extension	2 × 3 each	2 × 5 each	3 × 5 each	3 × 3 each
4a	Half-kneeling two-arm pulldown (with band or cable)	2 × 10	2 × 12	3 × 12	3 × 10
4b	MB diagonal wood chop	2 × 10 each	2 × 12 each	3 × 12 each	3 × 10 each
5a	Farmer’s walk (with KB or DB)	2 × 30 yd (27 m)	2 × 40 yd (37 m)	3 × 40 yd (37 m)	3 × 30 yd (27 m)
5b	Bear crawl (forward, backward, or lateral)	2 × 10 yd (9 m)	2 × 15 yd (14 m)	3 × 15 yd (14 m)	3 × 10 yd (9 m)

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