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Free PDF Sample

Week 1, Unlocked

Not a sample workout. The real Week 1 of the paid program, nothing watered down.

For athletes and parents · Baseball · Free PDF, 11-page sample

First page of Week 1, Unlocked

Who this is for

  • Baseball players in high school and up who already squat, hinge, press and pull with good form
  • Players with a gym and a rack who want an off-season with a plan
  • Parents reading along: under 18 needs a parent's OK and a qualified adult watching heavy sets

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Free PDF · 11-page sample. The download starts as soon as you submit.

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What this sample is

Week 1 opens Month 1, Structural Integrity: single-leg strength, hamstrings, trunk and shoulders, to build a body that can take load before it goes on. You get all four sessions with every set and rep, the how-to-read-a-session page, the prep and recovery routines, the full program map, a Week 17 session to read so you can see where it goes, the progress tracker, equipment swaps and stop rules.

What's inside

  • How to read a session: sets, supersets, tempo and picking your weight
  • The full program map: six blocks plus the on-ramp, one page
  • The prep and recovery routines that open and close every session
  • Week 1, Days 1-4: all four sessions with load logs
  • Preview: Week 17, Day 1 (Month 5, Speed-Strength)
  • Progress Tracker page, equipment and stop rules

How to use it

  1. 1Read How to Read a Session first. It takes 3 minutes.
  2. 2Fill in the Progress Tracker with your starting numbers.
  3. 3Run the four sessions in one week, with a day off between lower days, and log every load.
  4. 4Read the Week 17 preview, and don't run it yet. You earn that day with the 16 weeks before it.

When you want the rest of the program

This sample is the real start of the paid program, and the full program picks up right where it leaves off.

The full program

The whole off-season, written out session by session: a 4-week on-ramp, then 24 weeks across six blocks.

See the full program