Strength

Each workout is built using Stacked Adaptive Sequencing™ which means that each workout has a specific sequence of exercises that build upon each other. Since 2006 when formal research was begun 1,772 different exercise sequences have been used to determine the ideal exercise sequences for baseball strength, performance, and recovery.

We place emphasis on exercise patterning to maximize benefit through foundational strength and movement as well as transfer-of-training. Given that this is the foundational version of Method19 each athlete will be provided with guidance through the most accessible version of Method19 which should be able to be followed at any fitness facility.

Each session features eight movement patterns run as an adaptive circuit. The program is progressive, and each exercise is dependent on being a primary or secondary movement, or variant of core exercises and single-leg movement patterns.  Below you will find an example workout session:

• 01
  SquatKnee-dominant lower body
• 02
  Pull SecondaryKept at roughly twice your pushing volume
• 03
  Core RotationProducing rotation through the trunk, not the arms
• 04
  Squat SecondaryA second squat variation later in the circuit
• 05
  Hinge SecondaryA second hinge variation later in the circuit
• 06
  Push
• 07
  Core Anti RotationResisting rotation, not producing it
• 08
  Single Leg Hinge