Winter Off Season Outcome Goals 2017: 

Increase swing speed by 3 mph 

5 lifts weekly focusing on:

Daily muscle activation through warm up routine/breathing

Gain muscle mass and strength
Increase power production, explosiveness, scapular strength and stability

Medicine ball throws--speed power 
Lower body jumps 
Single leg jumps vertically and lateral
Single leg single arm strength movements

2 days of extra work on explosive swings and upper body separation 

2 explosive cardio sessions weekly including med ball throws and box jumps between heart rate zones two and four

Daily plank series

1 fun workout weekly
 
Use speed sticks three times weekly 
3 sets of 3 reps of normal swings right and left handed
3 sets of 3 reps of step swings right and left handed 

Current Sleep Average: 6.5 hours
Goal: Increase to minimum of 7 hours nightly