Baseball Programs

September 29 to December 18, 2020
Tuesday 4:15-5:30, Wednesday 6:45-8:00, Friday 4:30-5:45

Grades 10+

Prime’s High Performance baseball programs are the most innovative and progressive off-season training programs in baseball. We combine athletic experience, education, and proven methods to bring your baseball game to the next level.

Prime’ Performance is a perfect setting for high school baseball athletes to make improvements in their off-season. You can expect a challenging and motivating environment, combined with active professional Kinesiologists, certified trainers and coaches. Our baseball specific programs are at the forefront of sport science and consistently deliver results which transfer onto the baseball diamond.

October 6, 2020 -January 22, 2021

Tues/Thurs 5:30-7, Friday 5:45-7:15

 Ages 14+

Our Ballistic Throwing Program utilizes weighted balls, max effort and sub-maximal throwing, as well as specific warm-up and recovery techniques to train throwers who succeed at the next level.

Using weighted balls, we have to be very attentive, therefore we will only offer this program to:

1. athletes 14 years + (biologically matured).
2. athletes who have passed our screening tests (a hypermobile athlete is at greater risk of
   injury).

The program we offer at Prime’ will run for 14 weeks.

With the option to do:

• 2x/wk: total of 28 sessions
• 1.5x/wk: total of 21 sessions (alternating between 1 and 2 x/wk)

This programs’ success is based on a ramped up protocol, meaning that performing 1x/wk or 14
sessions will not give us enough volume to effectively ramp up.

INCLUDED IN THE BALLISTIC THROWING PROGRAM:

• At home routine to perform in conjunction with program (help aid in recovery)
• Baseball specific yoga Wednesday night 8 – 9 pm (included)
• Nutrition planning/guidance to aid in strength gains and recovery
• Introduction to weight training

Runs July 3 – August 26

Highschool age

Program Goals

1. Maintain body weight
Here at Prime’, we spend all off-season putting 10, 15, and sometimes 20 pounds on athletes to help increase their ability to produce force. In sports, the ability to produce force is king, the limiting factor for many youth athletes is the ability to produce large amounts of force.

A larger person has a better chance of producing force. If your mass is decreasing throughout a season, maintaining the same levels of force production will be difficult.

2. Consolidate stress
Here at Prime’, we spend all off-season putting 10, 15, and sometimes 20 pounds on athletes to help increase their ability to produce force. In sports, the ability to produce force is king, the limiting factor for many youth athletes is the ability to produce large amounts of force.

3. Understand the difference between soreness and progress
In week 1, go heavy (near absolute strength), in week 2, work on strength-speed, in week 3, work on speed-strength, and just rotate it. The weight room shouldn’t beat up your ability to play
the sport during the season.

4. Appreciate 20-30min sessions
While a majority of off-season lifts will take 60-90 minutes, this doesn’t mean that in-season lifts need to as well.

There’s nothing inherently wrong with hitting three of four x 20-40 minute sessions throughout the week.

Stop waiting for the perfect 60-90 minute window to get to the gym, because it will rarely happen; instead get in, train for 20-45min, and get out.

5. Stay in the 3sets x 3-5rep range (don’t waste time and energy on extra reps).

6. Maintain full body mobility.