*THIS PROGRAM IS DESIGNED FOR INTERMEDIATE/ADVANCED LIFTERS* This is a 4-week program (3 Weeks Progressive Loading + 1 Week Deload) designed for seasoned lifters looking to stack on muscle mass. It can be catered towards powerlifters, crossfitters or adults with a strong training background. Given the high volume nature of this program, this program is NOT MEANT FOR BEGINNERS, those who do not have technical proficiency in main compound lifts (trap bar deadlift, straight bar deadlift, back squat, etc.) or consistent training experience for AT LEAST 1 year. Performing this without the proper strength & technique background will expose to possible injury and overtraining. This program includes submaximal compound lifts (performed with maximum intent) and high-volume accessory work that commonly targets weak/"limiting" areas for many lifters based on what I've seen from both a programming standpoint & my practice as a Doctor of Physical Therapy/Athletic Trainer. It is a 4-day lifting program that is split into 2 upper body & 2 lower body lifts. There are general recommendations for alternative exercise selection based on equipment needs/prior injury history. Ideally, access to a commercial gym will meet most needs here. During a mass programs, it is imperative that you are eating sufficient food to support muscle growth & gain lean muscle mass (specific nutrition advice outside scope of this program). To mitigate excessive gain in body fat, this program also includes routine steady-state cardio via walking or stationary biking (no, this will not "hurt" your gains) planned throughout the week.

This is a 12-week Arm Care Program specifically designed for starting pitchers that utilize a 5-day routine (but can be modified for 4-day routine as needed). Pitchers will follow the below format for their weekly Arm Care routine: *Day of Start: Rotator Cuff & Forearm Heavy Loading (Concentric + Eccentric) *Day 1 Post-Start: Scapular & Pain/Soreness Control *Day 3 Post-Start (Day of Bullpen): Rotator Cuff & Forearm Heavy Loading (Isometric Focus) *Day 4 Post-Start (Prep Day): Stability Focus This program utilizes the following methods to develop a well-rounded, robust arm that can withstand the stresses of throwing over the course of a full-season. *Isometrics: Performed at varying intensities for recovery, pain control & overall tendon health (specifically to protect the UCL, medial elbow & rotator cuff/labrum) *Concentrics: Performed through the range to develop strength through the range *Eccentrics: Utilized to maximize force production & train deceleration qualities to protect the arm NOTE: While this is developed specifically for starting pitchers, it can be used to a varying degree for relievers and other throwing athletes to protect their arm (i.e. quarterbacks, etc.)

This is a 10-week strength program designed for 20-30 year-old males that want to get back to feeling strong, moving well and looking good. Designed specifically for those that had a strong athletic background but have since struggled with finding a good routine that takes into account common injuries (shoulder/low back/knee, etc.), busy schedules between work/family and have struggled to find a consistent workout routine. This program will focus on building foundational movements that are designed to build a strong base that you can then build off of even further for peak strength & athletic gains. It also includes lower-intensity aerobic work to aid in recovery from your lifts and keeping body fat in check (so long as nutrition is good). This program is broken down into 3 phases: *Phase 1 (2 Weeks): General Physical Preparedness & Work Capacity *Phase 2 (3 Weeks Loading + 1 Week Deload): Volume Accumulation *Phase 3 (3 Weeks Loading + 1 Week Deload): Strength Phase This program requires access to the following equipment *Medicine Balls *Trap/Hex Bar *Dumbells/Kettlebells *Bands *Cable Column Of note, this program does NOT include compound barbell movements (i.e. back squats, cleans, bench pressing, etc.). The reason for this is we are trying to build a strong foundation of overall strength & endurance, which we can then use build off of through those movements in the future.

This is a 10-week program designed for the high school baseball players that is looking to build muscle, gain stronger and develop greater speed and power that can be transferred to their sport. Additionally, this serves as a great off-season training program for players to set themselves up for success going into the upcoming season. This program is broken up into 3 phases: Phase 1 (2 Weeks): General Physical Preparedness + Work Capacity Phase 2 (3 Weeks Progressive Loading + 1 Week Deload): Volume Accumulation/Hypertrophy Phase 3 (3 Weeks Progressive Loading + 1 Week Deload): Maximum Strength (Establish 3-Rep Max) This program includes the following training elements: *Running-specific warm-up + drills *Acceleration training (10-yards) *Plyometrics *Medicine Ball Training *Weight Training *Arm Care Equipment Needed (most available in standard commercial gym): *Field/indoor area for sprinting and conditioning *Stationary Bike *Trap Bar/Hex Bar *Dumbbells/Kettlebells *TRX/Suspension Training System *Medicine Balls

Are you a pitcher struggling to figure out the best way to prepare your arm AND body for throwing? Feel like you have to throw to get warm, instead of getting warm to throw? This is a throwing warm-up program that is specifically developed over years of working with pitchers of all levels (youth to professional) that sets up the arm and body for a successful throwing session. This protocol includes a blend of: *Isometrics for tendon health *Targeted mobility throughout the hips, thoracic spine, and shoulder *Rotator cuff & scapular activation *Plyo drills to prepare the arm for the high-speeds and forces of throwing *BONUS: Nightly mobility program that serves to restore normative range of motion that is typically hindered from throwing