Standard Training Program

Week 1
Speed Foundation

Week 2
Power Development

Week 3
Endurance Training

Week 4
Game-Ready Application

Week 1: Speed Foundation
Goal: Lay the groundwork for increasing bat speed with fast, controlled swings.

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1. Rapid Tee Swings (Light Hydro Bat, 30% liquid):
   Perform 4 sets of 12 swings. Focus on swinging as fast as possible while maintaining control and balance.

2. Overload Drill (Heavy Hydro Bat, 80% liquid):
   Swing the bat slowly and with control to strengthen muscles and improve bat path. Perform 3 sets of 8 swings.

3. Dry Swings (Medium Hydro Bat):
   Perform 3 sets of 10 swings, focusing on consistent barrel path and follow-through.

Week 2: Power Development
Goal: Enhance lower-body engagement and generate explosive power in swings.

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1. Heavy Tee Work (Heavy Hydro Bat):
   Perform 5 sets of 10 swings, focusing on driving the ball with power. Engage your lower body and core to maximize force.

2. Explosive Step-Back Drill (Heavy Hydro Bat):
   Start in a normal stance, step back with your rear foot to load, then swing explosively. Perform 3 sets of 8 swings.

3. Barrel Path Consistency Drill (Medium Hydro Bat):
   Adjust the tee for inside, middle, and outside pitches. Perform 3 sets of 10 swings, maintaining consistent barrel control.

Week 3: Endurance Training
Goal: Build swing endurance to maintain power and control through extended practice.

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1. Extended Tee Work (Medium Hydro Bat):
   Perform 5 sets of 20 swings. Focus on maintaining good mechanics as you fatigue.

2. Mixed-Weight Circuit:
   Alternate between:

   • 8 swings with Heavy Hydro Bat (80% liquid).

   • 12 swings with Medium Hydro Bat (50% liquid).

   • 15 swings with Light Hydro Bat (30% liquid).
     Repeat for 3 rounds.

Week 4: Game-Ready Application
Goal: Sharpen game-day performance by simulating real at-bat scenarios.

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1. Tee to Toss Circuit:
   Start with 10 swings off a tee using Medium Hydro Bat, transition to 10 swings off front toss, and repeat for 3 rounds.

2. Barrel Accuracy Drill:
   Hit balls to specific field zones (pull side, center, opposite field). Perform 3 sets of 12 swings with a partner tossing pitches.