Week 10 part_1 One Click Load
Week 10 part_1 Check Swing Drill
Week 10 part_1 Hip Hinge
Week 10 part_1 Stop & Go
Week 10 part_1 Step Back Drill
Week 10 part_1 Three Quarter Swing
Week 10 part_1 Follow Through Drill
Week 10 part_1 Extended Click
Week 10 part_2 Max Out
Week 10 part_2 Overload
Week 10 part_2 Medicine Ball Rotational Throws
Week 10 part_2 Kettlebell Swings
Week 10 part_3 Middle Tee
Week 10 part_3 Front Flips
Week 10 part_3 Live Pitching
Week 2 part_1 Hip Hinge
Week 2 part_1 Stop & Go
Week 2 part_1 Step Back Drill
Week 2 part_1 No Stride Drill
Week 2 part_2 Max Out
Week 2 part_2 Overload
Week 2 part_2 Dead Bug Holds
Week 2 part_2 Push-ups
Week 2 part_3 Middle Tee
Week 2 part_3 Outside Tee
Week 2 part_3 Inside Tee
Week 2 part_3 Front Flips
Week 3 part_1 One Click Load
Week 3 part_1 Check Swing Drill
Week 3 part_1 Split Grip
Week 3 part_1 Extended Click
Week 3 part_2 Max Out
Week 3 part_2 Overload
Week 3 part_2 Russian Twists
Week 3 part_2 Kettlebell Swings
Week 3 part_3 Back of the Plate Tee
Week 3 part_3 High Tee
Week 3 part_3 Side Toss
Week 4 part_1 Hip Hinge
Week 4 part_1 Stop & Go
Week 4 part_1 Step Back Drill
Week 4 part_1 Three Quarter Swing
Week 4 part_1 No Stride Drill
Week 4 part_2 Max Out
Week 4 part_2 Overload
Week 4 part_2 Pallof Press
Week 4 part_2 Dumbbell Rows
Week 4 part_3 Self Toss
Week 4 part_3 Bounce Toss
Week 4 part_3 Front Flips
Week 4 part_3 Live Pitching
Week 5 part_1 Step Back Drill
Week 5 part_1 Split Grip
Week 5 part_1 Top Hand Isolation
Week 5 part_1 Bottom Hand Isolation
Week 5 part_2 Max Out
Week 5 part_2 Overload
Week 5 part_2 Medicine Ball Slams
Week 5 part_2 Barbell/Dumbbell Split Squats
Week 5 part_3 High Tee
Week 5 part_3 Middle Tee
Week 5 part_3 Front Flips
Week 5 part_3 End Loaded Live Pitching
Week 6 part_1 One Click Load
Week 6 part_1 Check Swing Drill
Week 6 part_1 Three Quarter Swing
Week 6 part_1 No Stride Drill
Week 6 part_1 Follow Through Drill
Week 6 part_2 Max Out
Week 6 part_2 Overload
Week 6 part_2 Cable or Band Rotations
Week 6 part_2 Dumbbell Rotational Press
Week 6 part_3 Self Toss
Week 6 part_3 End Loaded Side Flips
Week 6 part_3 Front Flips
Week 6 part_3 Live Pitching
Week 7 part_1 Hip Hinge
Week 7 part_1 Stop & Go
Week 7 part_1 Step Back Drill
Week 7 part_1 Follow Through Drill
Week 7 part_2 Max Out
Week 7 part_2 Overload
Week 7 part_2 Plank to Push-up
Week 7 part_2 Kettlebell Swings
Week 7 part_3 Outside Tee
Week 7 part_3 High Tee
Week 7 part_3 Front Flips
Week 7 part_3 Live Pitching
Week 8 part_1 One Click Load
Week 8 part_1 Check Swing Drill
Week 8 part_1 Top Hand Isolation
Week 8 part_1 Bottom Hand Isolation
Week 8 part_2 Max Out
Week 8 part_2 Overload
Week 8 part_2 Russian Twists (fast-paced)
Week 8 part_2 Jump Squats
Week 8 part_3 Back of the Plate Tee
Week 8 part_3 Inside Tee
Week 8 part_3 Side Flips
Week 8 part_3 Live Pitching
Week 9 part_1 Top Hand Isolation
Week 9 part_1 Bottom Hand Isolation
Week 9 part_1 Split Grip
Week 9 part_1 Three Quarter Swing
Week 9 part_1 Follow Through Drill
Week 9 part_2 Max Out
Week 9 part_2 Overload
Week 9 part_2 Pallof Press
Week 9 part_2 Explosive Push-ups
Week 9 part_3 Self Toss
Week 9 part_3 Bounce Toss
Week 9 part_3 End Loaded Front Flips
Week 9 part_3 End Loaded Live Pitching
Week 9 part_3 Live Pitching

Week 1

This week sets the stage for your 10-week journey by focusing on the fundamentals of an efficient, powerful swing. We’ll start by refining the first move of the swing, building core and lower body stability to support bat speed, and getting comfortable hitting with the ProVelocity Bat. By the end of Week 1, you should feel more controlled, stable, and confident in your swing mechanics—ready to build power and precision in the weeks ahead. Do each the total workout 3-4 times over the course of the week. Let’s get started! 🚀

Drills: Understanding the First Move

Strength: Core + Lower Body Stability

Hitting: Getting Comfortable with ProVelocity Hitting

Reps # of bands
One Click Load 10 0
Check Swing Drill 10 1
Three Quarter Swing 10 2
Extended Click 10 1
×

Part 1: Drills (Swing Mechanics) - One Click Load

How to Complete?

WIth no resistance, Initiate the first move properly by leading with the hips and having an engaged core. When done properly you should feel the barrel slide up the shaft without having to use your hands at all.

Intended Feels

Proper loading sequence, lower body engagement before launch. Feel the barrel getting into the proper slot.

Result-Oriented Goal

Quicker bat speed and efficient loading mechanics.

×

Part 1: Drills (Swing Mechanics) - Check Swing Drill

How to Complete?

Initiate a swing but stop before at the contact point. Get both clicks in that short period of time.

Intended Feels

Compact mechanics, improved bat control, reduced unnecessary movement. Create tension that causes the whip through the zone.

Result-Oriented Goal

Create better first half of the swing habits that will lead to more consistent power and barrels.

×

Part 1: Drills (Swing Mechanics) - Three Quarter Swing

How to Complete?

Swing and get the Double Click but stop 3/4 of the way through to feel control. The bat should be pointing to center field with full arm extension.

Intended Feels

Feel the proper sequencing of core and lower half driving the hands and barrel through the baseball.

Result-Oriented Goal

More power through the baseball.

×

Part 1: Drills (Swing Mechanics) - Extended Click

How to Complete?

Use low resistance and aim for the longest gap between clicks. The first click should happen at the start of your swing, and the second click at the finish.

Intended Feels

Turning the barrel behind you in order to get into the zone earlier and maintaining high bat speed through out the entire swing.

Result-Oriented Goal

Consistent squared-up barrels, higher margin for error. You'll be able to get to pitches you previously weren't able to and do more damage all around.

Sets x Reps
Max Out Unit Failure
Overload 2 x 10
Plank Holds 3 x 30 sec
Bodyweight Split Squats 3 x 10 per leg
×

Part 2: Strength (Bat Speed) - Max Out

How to Complete?

Start with one band and get the double click. Keep adding resistance until you can no longer get the double click.

Intended Feels

Feel your body producing more force as you build the strength needed to progress to higher resistance levels.

Result-Oriented Goal

Higher bat speed and power output.

×

Part 2: Strength (Bat Speed) - Overload

How to Complete?

Use end loaded resistance.

Intended Feels

Feel barrel control even though its now a heavy bat. Maintain good mechanics.

Result-Oriented Goal

More bat speed and strength, making regular swings feel faster.

×

Part 2: Strength (Bat Speed) - Plank Holds

How to Complete?

Start in a forearm plank with elbows under your shoulders and body in a straight line from head to heels. Engage your core, glutes, and legs while holding the position, keeping your hips level and breathing steadily.

Intended Feels

You should feel your core working to keep your body stable, with your glutes and legs engaged to support balance. Your shoulders and upper back should feel activated without excessive tension.

Result-Oriented Goal

Plank holds improve core stability and endurance, leading to better balance and control in athletic movements. They also strengthen the lower back and posture, helping generate more efficient power in rotational movements.

×

Part 2: Strength (Bat Speed) - Bodyweight Split Squats

How to Complete?

Start in a split stance with one foot forward and the other behind you. Lower your back knee toward the ground while keeping your front knee aligned over your ankle, then push through your front heel to return to the starting position.

Intended Feels

You should feel tension in your front leg, particularly in the quads and glutes, while your back leg helps with balance. Your core should stay engaged to maintain stability throughout the movement.

Result-Oriented Goal

Split squats improve lower body strength, balance, and mobility, helping with explosive movements. They also enhance single-leg stability, which is crucial for generating power in rotational sports.

Reps # of bands
Middle Tee 10 1
Side Toss 10 1
Front Flips 10 1
×

Part 3: Hitting (Hand-Eye) - Middle Tee

How to Complete?

Place the ball middle of the plate, belt-high on a tee. Drive it up the middle.

Intended Feels

Arguably the easiest pitch to hit, but not so easy with the ProVelocity Bat! Focus on getting the barrel out early enough and squaring up the baseball.

Result-Oriented Goal

More consistent barrel accuracy on middle-zone pitches with more power.

×

Part 3: Hitting (Hand-Eye) - Side Toss

How to Complete?

Have a partner toss balls from the side. Focus on directional barrel control.

Intended Feels

Hands staying inside the ball, proper sequencing through the swing.

Result-Oriented Goal

Cleaner bat path and directional control.

×

Part 3: Hitting (Hand-Eye) - Front Flips

How to Complete?

Partner tosses balls underhand from the front. Time swings for solid contact with the Double Click.

Intended Feels

Feel good mechanics in order to get the barrel out in time. Focus on barrel awareness and maintaining high bat speed.

Result-Oriented Goal

More power and ability to square up the baseball.