Advanced Program

Week 1

Explosive Speed Training

Goal: Maximize bat speed and develop quick-twitch muscle responses.

1. Rapid Swing Circuit (Light HydroBat):

  • Perform 3 sets of 15 swings at maximum speed. Rest 1 minute between sets.

2. Overload/Underload Tee Work:

  • 8 swings Heavy HydroBat, 12 swings Medium HydroBat, 15 swings Light HydroBat. Repeat for 3 rounds.

3. Front Toss Reaction Drill:

  • Perform 3 sets of 12 swings, focusing on reacting quickly to varying pitch locations.

Week 2

Power & Resistance

Goal: Strengthen muscles to create explosive, game-changing swings.

1. Heavy Tee Work (Heavy HydroBat):

  • Perform 5 sets of 8 swings. Focus on driving through the ball with explosive lower-body engagement.

2. Resistance Drill:

  • Swing at 50% speed to contact point, pause for 2 seconds, then finish explosively. Perform 4 sets of 10 swings.

3. Live BP Power Swings:

  • Perform 3 sets of 8 swings using the Heavy HydroBat. Focus on making powerful, game-like contact.

Week 3

Endurance & precision

Goal: Combine accuracy and endurance for extended performance.

1. Extended Mixed-Weight Tee Work:

  • Perform 10 swings Heavy HydroBat, 15 swings Medium HydroBat, 20 swings Light HydroBat. Repeat for 3 rounds.

2. Barrel Control Drill (Medium HydroBat):

  • Perform 4 sets of 12 swings, aiming to consistently hit balls to different zones on the field.

3. Live BP Simulation:

  • Alternate between HydroBat (Heavy or Medium) and your regular bat for 60 total swings.

Week 4

Game Specific Training

Goal: Hone precision and prepare for high-performance game situations.

1. Tee Progression Drill:

  • Begin with 10 swings Heavy HydroBat, transition to 10 swings Medium HydroBat, and finish with 10 swings using your regular bat. Repeat for 3 rounds.

2. Game Zone Simulation:

  • Partner tosses to all zones. Alternate 5 swings HydroBat, 5 swings regular bat. Perform 5 rounds.

3. Live BP Alternating Drill:

  • Perform 10 swings Heavy HydroBat, 10 swings regular bat, and repeat for 3 rounds.