“During the off-season, the primary goal is always to build strength and power”.

“Annual planning should be based on four clearly defined phases throughout the calendar year. It begins with an off-season emphasis on pure strength training in August, then moves to light strength and power training during September and October. The intensity increases in November through January (Note: three major holidays occur during the off-season) before making a transition in February to strength and power maintenance. The maintenance phase continues throughout the season, which normally ends in Mid-June”. Steve Tamborra (Complete Conditioning for Baseball)

The high school and collegiate players as well as professional players need well structured year round training programs that include strength training, conditioning, and agility training. The program will start basic and become more complex as the athletes adapt to the program. Extra Innings-Bensalem will be hosting its 1st Annual “Baseball Movement Training Program” presented by A-PECS Training. It will be a 12 week program. The goal of the program will be to improve performance on the field by developing strength and power using the latest cutting edge techniques. More details to come in August..

Workout of the Week #1

The first workout in the 21 Minutes 2 Fitness program starts with the basics. The premise of the workout is, each routine will have 8 exercises, after every two exercises you will break for 20 seconds and after all 8 exercises, you will break for a minute, then repeat for two more rounds.

Day 1 Round 1 Reps Rd 2 Reps Rd 3 Reps
Push ups 20- 15 -12
Squats (no wgt) 20- 15- 12
rest 20 seconds
Alt. toe touches 12 ea side- 10 ea side- 10 ea side
Supermans 20 -15- 15
rest 20 seconds
Burpees 10- 9 -8
Jumping Jacks 30- 25- 20
rest 20 seconds
Pull ups 10- 8- 8
Running in Place 20 sec- 20 sec- 20 sec
rest 1 minute, then repeat

Video of all exercises coming soon!!!!!!!

Get it Done!!! It only takes 21 Minutes to become Fit