4-Week Summer Travel Baseball Program

This program is designed to help you stay strong, explosive, and ready to perform throughout your summer travel season. It includes three total-body strength training sessions each week and one CNS (Central Nervous System) Primer Day designed specifically for game day performance.

Each strength session includes a dynamic warm-up, full-body strength work, and mobility training. The goal is to maintain your strength and movement quality even while you're on the road. Ideally, you’ll complete all three sessions weekly, but getting in at least two is the minimum standard.

These workouts don’t need to be performed at max intensity. Training at 70 to 75 percent of your usual working weight is sufficient to maintain progress. If you feel good and want to push heavier on one of the days, go for it. Consistency is more important than intensity during this stretch.

The CNS Primer Day is a short, focused workout you can do before games to fire up your nervous system and prepare your body to be explosive. It will also help you maintain speed and power throughout the travel season. If you have multiple games in a day, aim to complete the primer before the first game. For any following games, feel free to repeat a shortened version of the power and speed elements to stay sharp.

This program is built to keep you performing at your best, even on the road.

Powered by Bridge!

You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box

Ready to train? Let's get started!

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