Training Plans

Position Player Bat Speed, Strength, & Power Program

5.0

Training Plan By Nick Shedd

Strength & Conditioning

Details

4x/week

16 weeks

This comprehensive program will build strength, power, and bat speed. Ultimately, bat speed is the most valuable physical attribute a position player can have. The first four weeks are 3x/week, progressively building work capacity and movement quality. The program then transitions to 4x/week, moving through hypetrophy, max strength, and ultimately into peak power development. Rotational components and arm care are staples throughout. This program is appropriate for advanced high school, collegiate, and professional athletes. It is intended to be done in conjunction with other speed, conditioning, and baseball skill work in the off-season. For just $46/week and some sweat, ensure you will hit more nukes next year!

Equipment

Watt Bike/Spin Bike

BodyWeight

Flat Bench

Resistance Bands

Kettlebells

Dumbbells

Medicine Balls

Suspension Trainer

Adjustable Bench

Mini Bands

Adjustable Pulley

Barbell

Landmine Attachment

Foam Roll

Plyometric Box

HexBar (TrapBar)

Sliders

Pull Up Bar

Glute Ham Developer

Hip Thrust Bench

Mini Hurdles

Nick Shedd

5.0

About

Strength & Conditioning Coach

Nick is a human performance expert with over 15 years of experience in Strength and Conditioning, Injury Risk Mitigation and Performance Science. He has worked with youth athletes to US Military Special Operations personnel, Olympians, and professional athletes. He currently works for the Boston Red Sox, responsible for the S&C department vision and physical development of all 235+ players in their minor league system. From 2021-2023, Nick served as the Head of Strength and Conditioning for the Houston Astros baseball organization, overseeing the physical preparation of all major and minor league players. During his tenure, the organization won three AL West division titles, two American League championships, and one World Series (2022). From 2017 to 2019, he led the Strength and Conditioning and Performance Science for the US Women’s National Field Hockey Team which included World Cup and World League Finals appearances, as well as a podium finish in the 2019 Pan American Games.