LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Red Week 2: 1 Black Week 3: 2 Red Week 4: 0 Bands

*Deadlift maxes are ran as follows... we do triples at 135, 185 then singles from 225 & up

 

CONJUGATE DEADLIFT MAX

Small Deficit Band Wave This is a complete test phase on bands & same pull

Week 1: 1 Thin Mat + Red Band Week 2: 1 Thin Mat + Red Band & Micro Orange Band Week 3: 1 Thin Mat + Black Band Week 4: 1 Thin Mat + Black & Micro Orange Band

IF YOU'RE AT HOME

Week 1: 1 Thin Mat Week 2: 2 Thin Mats Week 3: 3 Thin Mats Week 4: 0 Mats

 

3-5 SET SUPERSET

Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps

 

BACK SUPERSET: 3 SETS

Medium Grip High Rep Pulldowns: 30 reps Cable 1-Arm Rows: 10-20 reps

 

BACK SUPERSET: 3 SETS

Undergrip High Rep Pulldowns: 30 reps Single Arm Pulldowns: 10-20 reps

 

BACK SUPERSET: 3 SETS

V-Bar High Rep Pulldowns: 30 reps Cable Low Rows: 10-20 reps reps

 

AB CIRCUIT: 3-5 SETS

Knee ups with Frog Legs: 25 reps Low Back Extensions: 25 reps

 

GPP CONDITIONING

Monster Walk with Hip Circle: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

 

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

IF YOU'RE AT HOME

Week 1: 1 Thin Mat Week 2: 2 Thin Mats Week 3: 3 Thin Mats Week 4: 0 Mats

 

3-4 SET SUPERSET

Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 25 reps

 

BACK SUPERSET: 2-3 SETS

Medium Grip High Rep Pulldowns: 25 reps Cable 1-Arm Rows: 10-15 reps

 

BACK SUPERSET: 2-3 SETS

Undergrip High Rep Pulldowns: 25 reps Single Arm Pulldowns: 10-15 reps

 

BACK SUPERSET: 2-3 SETS

V-Bar High Rep Pulldowns: 25 reps Cable Low Rows: 10-15 reps reps

 

AB CIRCUIT: 3-4 SETS

Knee ups with Frog Legs: 20 reps Low Back Extensions: 20 reps

 

GPP CONDITIONING

Monster Walk with Hip Circle: 4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 45 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

 

3 SET SUPERSET

Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 20 reps

 

BACK SUPERSET: 2 SETS

Medium Grip High Rep Pulldowns: 20 reps Cable 1-Arm Rows: 10 reps

 

BACK SUPERSET: 2 SETS

Undergrip High Rep Pulldowns: 20 reps Single Arm Pulldowns: 10 reps

 

BACK SUPERSET: 2 SETS

V-Bar High Rep Pulldowns: 20 reps Cable Low Rows: 10 reps reps

 

AB CIRCUIT: 3 SETS

Knee ups with Frog Legs: 15 reps Low Back Extensions: 15 reps

 

GPP CONDITIONING

Monster Walk with Hip Circle: 3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

WARMUP: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets Run 90% of your 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

Work your own % Max into these

Week 2: 5 sets of 5 rep work sets *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 10 sets of 10 reps (German Volume)

Week 4: Speciality Bar Max Out Your Pick *If you don’t have a speciality bar close grip max

 

3 SET SUPERSET

Incline Bench Press: 10/10/10 reps (Close/Medium/Wide)

Dumbbell Press: 15 reps

NON-PITCHERS: All 3 ways

PITCHERS: Medium-grip: 20-30 reps

 

3 SET SUPERSET

Band Flys - Standing From the Top: 15-20 reps Band Fly - Seated From the Bottom: 15-20 reps

 

AB CIRCUIT: 3-5 SETS

Knee ups with Frog Legs: 25 reps Low Back Extensions: 25 reps

 

GPP CONDITIONING

Backwards Monster Walk with Hip Circle: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1 minutes Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 45 seconds

 

WARMUP: 2 SETS

Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets Run 90% of your 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

Work your own % Max into these

Week 2: 5 sets of 5 rep work sets *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 8 sets of 8 reps (German Volume)

Week 4: Speciality Bar Max Out Your Pick *If you don’t have a speciality bar close grip max

 

2-3 SET SUPERSET

Incline Bench Press: 8/8/8 reps (Close/Medium/Wide)

Dumbbell Press: 12 reps

NON-PITCHERS: All 3 ways

PITCHERS: Medium-grip: 20-30 reps

 

2-3 SET SUPERSET

Band Flys - Standing From the Top: 15 reps Band Fly - Seated From the Bottom: 15 reps

 

AB CIRCUIT: 3-4 SETS

Knee ups with Frog Legs: 20 reps Low Back Extensions: 20 reps

 

GPP CONDITIONING

Backwards Monster Walk with Hip Circle: 4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 1 minute ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 45 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 45 seconds Low Back Extension Hold: 30 seconds

 

WARMUP: 2 SETS

Banded Arrows: 10 reps Rotator Cuff: 10 reps V-Bar Pulldowns: 10 reps

 

CONJUGATE BENCH

*Always do an upper back exercise after pressing either a shrug or band arrow 10-20 reps

Week 1: % of Max Work Sets Run 90% of your 1RM = 300 165 x 10 (55%) 195 x 8 (65%) 225 x 6 (75%) 255 x 4 (85%) 265 x 3 (88.5%) 275 x 2 (92.5%) 225 x 6 (75%)

Work your own % Max into these

Week 2: 5 sets of 5 rep work sets *Pick a weight you can get all sets of 5 reps with that’s challenging

Week 3: 6 sets of 6 reps (German Volume)

Week 4: Speciality Bar Max Out Your Pick *If you don’t have a speciality bar close grip max

 

2 SET SUPERSET

Incline Bench Press: 6/6/6 reps (Close/Medium/Wide)

Dumbbell Press: 10 reps

NON-PITCHERS: All 3 ways

PITCHERS: Medium-grip: 20-30 reps

 

2 SET SUPERSET

Band Flys - Standing From the Top: 12 reps Band Fly - Seated From the Bottom: 12 reps

 

AB CIRCUIT: 3 SETS

Knee ups with Frog Legs: 15 reps Low Back Extensions: 15 reps

 

GPP CONDITIONING

Backwards Monster Walk with Hip Circle: 3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1 Red - 3 Rep Max Week 2: 1 Black - 2 Rep Max Week 3: 2 Red - 1 Rep Max Week 4: 0 Bands - 1 Rep Max

 

3 SET SUPERSET

Heavy Walking Lunges: 5 reps each leg Low Back Extensions: 8 reps

 

3 SET SUPERSET

Weighted GHD: 5-8 reps Ankle Weight Hamstrings: 30 reps

 

AB CIRCUIT: 3-5 SETS

Knee ups with Frog Legs: 25 reps Low Back Extensions: 25 reps

 

GPP CONDITIONING

5 minutes

Farmers Carries OR Belt Walks OR Sled Drag - front ways

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 45 seconds

 

2 SET SUPERSET

Heavy Walking Lunges: 5 reps each leg Low Back Extensions: 6-8 reps

 

2-3 SET SUPERSET

Weighted GHD: 5-6 reps Ankle Weight Hamstrings: 25 reps

 

AB CIRCUIT: 3-4 SETS

Knee ups with Frog Legs: 20 reps Low Back Extensions: 20 reps

 

GPP CONDITIONING

4 minutes

Farmers Carries OR Belt Walks OR Sled Drag - front ways

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP ISO GPP

Frontwards Sled Drag: 1 minute ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 45 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 45 seconds Low Back Extension Hold: 30 seconds

 

2 SET SUPERSET

Heavy Walking Lunges: 4 reps each leg Low Back Extensions: 6 reps

 

2 SET SUPERSET

Weighted GHD: 5 reps Ankle Weight Hamstrings: 20 reps

 

AB CIRCUIT: 3 SETS

Knee ups with Frog Legs: 15 reps Low Back Extensions: 15 reps

 

GPP CONDITIONING

3 minutes

Farmers Carries OR Belt Walks OR Sled Drag - front ways

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

WARMUP ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries (Bent Arm 90): 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extension Hold: 1 minute

FRONT SQUAT

8 sets of 2 reps for speed

BAND WAVE Week 1: 2 Red Week 2: 1 Black 1 Red Week 3: 3 Red Week 4: 0 Bands

 

CONJUGATE CLEANS

To a Max

Week 1: Floor to Knee, then 2-count pause, then Clean to a Max Week 2: Stand up, then Hang Clean to a Max Week 3: Power Clean from Floor Week 4: From Block or Bumpers

 

CONJUGATE BOX JUMPS

To a Max

Week 1: Bound Side To Side 2x, then 1 Step Max Week 2: Standing with Dumbbells Max: 20-30 inches you pick Week 3: 1 Step Max with 5 lb Ankle Weights Week 4: Max Box Jump - Get up!

 

GPP CONDITIONING

Jump Rope: 5 minutes

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

WARMUP ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries (Bent Arm 90): 1 minute Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 90 seconds Low Back Extension Hold: 45 seconds

FRONT SQUAT

8 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max

Week 1: Floor to Knee, then 2-count pause, then Clean to a Max Week 2: Stand up, then Hang Clean to a Max Week 3: Power Clean from Floor Week 4: From Block or Bumpers

 

CONJUGATE BOX JUMPS

To a Max

Week 1: Bound Side To Side 2x, then 1 Step Max Week 2: Standing with Dumbbells Max: 20-30 inches you pick Week 3: 1 Step Max with 5 lb Ankle Weights Week 4: Max Box Jump - Get up!

 

GPP CONDITIONING

Jump Rope: 4 minutes

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 1 minute Lunges: 1 minute Farmers Carry: 1 minute Box Squats: 1 minute Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

WARMUP ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries (Bent Arm 90): 45 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 1 minute Low Back Extension Hold: 30 seconds

FRONT SQUAT

6 sets of 2 reps for speed

 

CONJUGATE CLEANS

To a Max

Week 1: Floor to Knee, then 2-count pause, then Clean to a Max Week 2: Stand up, then Hang Clean to a Max Week 3: Power Clean from Floor Week 4: From Block or Bumpers

 

CONJUGATE BOX JUMPS

To a Max

Week 1: Bound Side To Side 2x, then 1 Step Max Week 2: Standing with Dumbbells Max: 20-30 inches you pick Week 3: 1 Step Max with 5 lb Ankle Weights Week 4: Max Box Jump - Get up!

 

GPP CONDITIONING

Jump Rope: 3 minutes

LEVEL 3

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

NOTE:

If you are pitching or brand new, be careful on these workouts. This is for our confidence and to be yoked. This has nothing to do with baseball or football. The GPP before and after is to help create a bigger work capacity.

 

BICEP RIDICULOUSNESS: 1-3 SETS

EZ Barbell Curls: 30 reps Alternating Heavy Standing Dumbbell Curls: 8-12 reps Bicep Machine: 30 reps Rep Progression Regular & Hammer Curls: 6 reps

 

TRICEP RIDICULOUSNESS: 1-3 SETS

3-Way Straight Bar Pushdowns: 20/20/20 reps Heavy Straight Bar Skullcrushers: 12-15 reps Seated Overhead V-Bar Extensions: 20 reps Single Rope Pushdowns: 20 reps per arm

 

AB CIRCUIT: 3-5 SETS

Knee ups with Frog Legs: 25 reps Low Back Extensions: 25 reps

 

FINISHER ISO GPP

Frontwards Sled Drag: 3 minutes ISO Lunges: 1 minute each side Farmers Carries - Bent Arm 90: 2 minutes Single Arm ISO Carry: 1 minute each ISO Shrug Hold: 2 minutes ISO Squat or Wall Squat: 1-2 minutes Low Back Extensions Hold: 1 minute

   

LEVEL 2

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

NOTE:

If you are pitching or brand new, be careful on these workouts. This is for our confidence and to be yoked. This has nothing to do with baseball or football. The GPP before and after is to help create a bigger work capacity.

 

BICEP RIDICULOUSNESS: 1-2 SETS

EZ Barbell Curls: 25 reps Alternating Heavy Standing Dumbbell Curls: 8-10 reps Bicep Machine: 25 reps Rep Progression Regular & Hammer Curls: 5 reps

 

TRICEP RIDICULOUSNESS: 1-2 SETS

3-Way Straight Bar Pushdowns: 15/15/15 reps Heavy Straight Bar Skullcrushers: 12 reps Seated Overhead V-Bar Extensions: 15 reps Single Rope Pushdowns: 15 reps per arm

 

AB CIRCUIT: 3-4 SETS

Knee ups with Frog Legs: 20 reps Low Back Extensions: 20 reps

 

FINISHER ISO GPP

Frontwards Sled Drag: 2-3 minutes ISO Lunges: 45 seconds each side Farmers Carries - Bent Arm 90: 1 minute Single Arm ISO Carry: 45 seconds each ISO Shrug Hold: 1 minute ISO Squat or Wall Squat: 1 minute Low Back Extensions Hold: 45 seconds

   

LEVEL 1

**Alternate GPPs each day**

WARMUP GPP

**Change order each time**

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

NOTE:

If you are pitching or brand new, be careful on these workouts. This is for our confidence and to be yoked. This has nothing to do with baseball or football. The GPP before and after is to help create a bigger work capacity.

 

BICEP RIDICULOUSNESS: 1-2 SETS

EZ Barbell Curls: 20 reps Alternating Heavy Standing Dumbbell Curls: 8 reps Bicep Machine: 20 reps Rep Progression Regular & Hammer Curls: 4 reps

 

TRICEP RIDICULOUSNESS: 1-2 SETS

3-Way Straight Bar Pushdowns: 12/12/12 reps Heavy Straight Bar Skullcrushers: 10 reps Seated Overhead V-Bar Extensions: 12 reps Single Rope Pushdowns: 12 reps per arm

 

AB CIRCUIT: 3 SETS

Knee ups with Frog Legs: 15 reps Low Back Extensions: 15 reps

 

FINISHER ISO GPP

Frontwards Sled Drag: 2 minutes ISO Lunges: 30 seconds each side Farmers Carries - Bent Arm 90: 45 seconds Single Arm ISO Carry: 30 seconds each ISO Shrug Hold: 45 seconds ISO Squat or Wall Squat: 45 seconds Low Back Extensions Hold: 30 seconds