HHS Baseball Preseason
Preseason workouts power, strength, speed, plyometrics
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dynamic Warm Up | 1 | 5 min |
| 2 | Med Ball Chest Pass | 1 | 10 reps |
| 3 | Med Ball Soccer Toss | 1 | 10 reps |
| 4 | Med Ball Side Toss | 1 | 10 reps |
| 5 | Med Ball Slam | 1 | 10 reps |
| Superset | |||
| 6A | Bench Press (Close Grip) | 3 | 10 reps |
| 6B | Band Pull Apart | 3 | 15 reps |
| 7 | Incline Neutral Press DB | 3 | 12 reps |
| 8 | Barbell Row | 3 | 12 reps |
| 9 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 10A | Tricep Extension Pulldowns Band | 3 | 12 reps |
| 10B | Hammer Curl | 3 | 12 reps |
| 11 | Plank | 2 | 60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dynamic Warm Up | 1 | 5 min |
| 2 | Power Skips 20yds | 2 | 0 reps |
| 3 | Power Skips Distance 20 Yrds | 2 | 0 reps |
| 4 | High Knee Run 10 Yrds | 2 | 0 reps |
| 5 | Butt Kick Run 10 Yrds | 2 | 0 reps |
| 6 | Straight Leg Shuffle 20 Yrds | 2 | 0 reps |
| 7 | Straight Leg Bounds 20 Yards | 2 | 0 reps |
| 8 | Ground Starts 10 Yards | 2 | 0 reps |
| 9 | Lateral Ground Starts 10 Yards | 2 | 0 reps |
| 10 | Steal Starts 10 Yards | 4 | 0 reps |
| Superset | |||
| 11A | Trap Bar Deadlift | 3 | 10 reps |
| 11B | Monster Walks 10 Yards | 3 | 0 reps |
| 12 | Step-Up (Weighted) | 3 | 12 reps |
| 13 | Hamstring Curl | 3 | 12 reps |
| 14 | Single Leg Calf Raise | 3 | 12 reps |
| 15 | Side Plank | 2 | 30 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dynamic Warm Up | 1 | 5 min |
| 2 | Pogo Jumps | 2 | 10 sec |
| 3 | Quarter Squat Jumps Rythmic | 2 | 10 sec |
| 4 | Alternating Lunge Jumps | 2 | 10 sec |
| 5 | Power Bounds Height 10 Yards | 2 | 0 reps |
| 6 | Power Bounds Distance 10 Yards | 2 | 0 reps |
| 7 | Box Jump | 1 | 8 reps |
| Superset | |||
| 8A | Bench Press (Dumbbell) | 3 | 10 reps |
| 8B | Face Pull | 3 | 12 reps |
| 9 | Kneeling Overhead Press | 3 | 12 reps |
| 10 | Pull Ups Max | 3 | 0 reps |
| 11 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 12A | Barbell Curls | 3 | 12 reps |
| 12B | Reverse Grip Tricep Extensions | 3 | 12 reps |
| 13 | Prone Cobra Holds | 1 | 60 sec |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Pogo Jumps 10 Yards | 2 | 0 reps |
| 2 | Line Hops | 2 | 10 sec |
| 3 | Lateral Line Hops | 2 | 10 sec |
| 4 | Ascending Skater Jumps 10 Yards | 2 | 0 reps |
| 5 | Lateral Power Shuffles 10 Yards | 2 | 0 reps |
| 6 | Lateral Shuffles 10 Yards | 2 | 0 reps |
| 7 | Carioca Quick Step 10 Yards | 2 | 0 reps |
| 8 | Crossover Run 10 Yards | 2 | 0 reps |
| 9 | Pro Shuttle Ea Direction | 4 | 0 reps |
| Superset | |||
| 10A | Front Squat (Barbell) | 3 | 10 reps |
| 10B | Glute Bridge Abduction | 3 | 12 reps |
| 11 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 12 | Trap Bar RDL | 3 | 12 reps |
| 13 | Heel Walks 20 Yards | 3 | 0 reps |
| 14 | Band Static Trunk Circuit | 2 | 30 sec |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HHS Baseball Preseason is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
HHS Baseball Preseason is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HHS Baseball Preseason is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
