Notes and guidelines
- Any exercise can be substituted for a dry swing if a tee or tossed ball is unavailable
- You can repeat a week if the following weeks resistance is too much
- The set resistance can be varied if it is too much or too little
- It is imperative you achieve the double click during every swing
jump to week:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Week 1
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout. Perform the exercises below 3-4 times per week. Reference the videos below for more information onhow to perform each drill.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 10 | 1 | 15 |
| Check Swing Drill | 10 | 1 | 15 |
| Tee | 20 | 2 | 30 |
| Front Toss | 10 | 2 | 30 |
| Front Toss | 10 | 2 | 30 |
Objective:
Start developing bat speed early in your swing. The first half of the swing is critical to being successful at the plate.
Week 2
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 1 | 10 |
| Dry Swings | 10 | 2 | 20 |
| Tampa Bay Trigger | 10 | 1 | 10 |
| Tee | 20 | 2 or 3 | 20 or 30 |
| Front Toss | 10 | 2 | 20 |
| Front Toss | 10 | 2 or 3 | 20 or 30 |
Objective:
Continue developing base strength and explosiveness to allow for greater amounts of resistance as weeks progress.
Week 3
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 2 | 20 |
| Dry Swings | 10 | 3 | 30 |
| Bottom-Hand Drill | 10 | 1 | 10 |
| Tee - Outside | 10 | 2 or 3 | 20 or 30 |
| Tee - Inside | 10 | 2 or 3 | 20 or 30 |
| End Loaded Side Toss | 10 | - | - |
| Front Toss | 10 | 3 | 30 |
Objective:
Develop technique to comfortably hit to all fields.
Week 4
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 2 | 20 |
| Dry Swings | 10 | 3 | 30 |
| Top-Hand Drill | 10 | 1 | 10 |
| Tee - Outside | 10 | 3 | 30 |
| Tee - Inside | 10 | 3 | 30 |
| End Loaded Front Toss | 10 | - | - |
| Pitch | 10 | 3 | 30 |
Objective:
Develop proper sequencing to maximize power with top hand.
Week 5
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 2 | 20 |
| Dry Swings | 10 | 3 | 30 |
| Dry Swings | 5 | 4 | 40 |
| 3/4 Drill | 10 | 2 | 20 |
| End Loaded Tee | 10 | - | - |
| Side Toss | 10 | 3 | 30 |
| Max Out | Until Failure | Your Max | - |
Objective:
Half way done - Take a step up in strength development.
Week 6
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 3 | 30 |
| Dry Swings | 10 | 4 | 40 |
| Tee | 5 | 4 | 40 |
| Front Toss | 10 | 2 | 20 |
| Front Toss | 10 | - | - |
| Pitch | 10 | 3 | 30 |
| Pitch | 10 | 4 | 40 |
| Pitch | 10 | 4 or 5 | 40 or 50 |
Objective:
Improve Hand-Eye and translate the added power to in-game situations.
Week 7
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Top Hand Drill | 10 | 2 | 20 |
| Bottom Hand Drill | 10 | 2 | 20 |
| Tee | 10 | 3 | 30 |
| End Loaded Side Toss | 10 | - | - |
| Front Toss | 10 | 4 | 40 |
| Front Toss | 10 | 5 | 50 |
| Pitch | 10 | 4 | 40 |
| Pitch | 10 | 5 | 50 |
Objective:
Increase bat speed through improving mechanics. Isolating each hand to expose and clean up inefficiencies.
Week 8
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 5 | 5 | 50 |
| Dry Swings | 10 | 6 | 60 |
| Follow Thru Drill | 10 | 2 or 3 | 20 or 30 |
| End Loaded Tee | 10 | - | - |
| Side Toss | 10 | 3 | 30 |
| Front Toss | 10 | 4 | 40 |
| Pitch | 10 | 5 | 50 |
| Max Out | Until Failure | Your Max | - |
Objective:
Isolate the second half of the swing to develop higher exit velocities.
Week 9
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Trigger Drill | 5 - 10 | 1 | 10 |
| Top Hand Drill | 5 - 10 | 2 or 3 | 20 or 30 |
| Bottom Hand Drill | 5 - 10 | 2 or 3 | 20 or 30 |
| Check Swing Drill | 5 - 10 | Build to Max | - |
| 3/4 Drill | 5 - 10 | 2 or 3 | 20 or 30 |
| Follow Through | 5 - 10 | Build to Max | - |
| Max Out | Until Failure | Your Max | - |
| End Loaded - Front Toss | 10 | - | - |
Objective:
Isolate every aspect of the swing to expose and clean up all inefficiencies.
Week 10
Step 1:
Use the Swing Analyzer app to Take your Baseline Test. Do this on the first day of each week.
Step 2:
Workout - Perform these Exercises 3-4 times per week.
| Type | Reps | # of Bands | Resistance (lbs) |
|---|---|---|---|
| Dry Swings | 10 | 6 | 60 |
| Dry Swings | 10 | 7 | 70 |
| Tee - Inside | 10 | 5 | 50 |
| Tee - Outside | 10 | 5 | 50 |
| Front Toss | 10 | 7 | 70 |
| Front Toss | 10 | 8 | 80 |
| Pitch | 10 | 7 | 70 |
| Pitch | 10 | 8 | 80 |
Objective:
Final Week - Put everything together and max out Bat Speed and refine Swing Mechanics.