Training Program

Power Hitting Program

Phases: 5
Drills: 28
Required Equipment: 3

About this Program

Everything you need to know

Recommended For

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✓ Recommended For:

This 6wk power hitting program was developed for hitters seeking to redefine their swing AND teach you how to hit at any level. There are two components to offensive production - swing enhancement and hitting approach. This program improves both. Although there are varying aspects to age specific hitting development, this program takes into consideration your (1) age and (2) future offensive requirements. You can increase your training experience by adding a strength, arm care, or cardio program (see below).

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1.0 Specifications:

» Age: 9 & up.
» Level: Pro to Youth.
» Type: Hitting.
» Sport: Baseball & softball.

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2.0 Requirements:

» Intensity: Abide by program directives to ensure proportionate recovery & workload rates.
» Equipment: Program requires usage with prescribed equipment for maximum results.

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3.0 Recovery & Injury Prevention Guidelines:

→ If you experience extended soreness during this program: ←

✓ Cut back on rep amounts or intensities FIRST.
✓ Cut back on drill amounts SECOND.
✓ If soreness still persists, take days off & then start again THIRD.
✓ If you experience sharp pain or injury, seek medical advice or stop the program until re-evaluation.
✓ Athletes actively in season must carefully monitor recovery rates.

Program Overview

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1.0 Development Team:

» Developer: VPX Baseball.
» Consultants: Jim Parque (MLB player & current trainer), Sean Taunt (NCAA baseball coach), Allan Wirtalla (MLB strength coach), Gerard Cressey (kinesiologist),
Simeon Walker (baseball analytics), and Jayson Roublette (pro hitting coach).

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2.0 Program Overview:

Over 15 years of data, research, and on field results have gone into this program's development. A complete pro grade swing enhancement program that teaches you how to hit for power and approach your offensive game correctly. Developed from MLB experience and expertise, this program has eight separate training components per day. Each component develops important aspects of hitting, as this is not just a swing development program.

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3.0 Performance Benefits:

» Philosophy: Teaches MLB swing mechanics & hitting approach.
» Mechanical Fixes: Targets linear & rotational hip movements, hand path, and swing plane.
» Improvements: Focused upon impact hitting. Increased power & exit velocities.

Training Components

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✓ Directives:

This VPX Power Hitting Program lasts 8 weeks. Start at the beginning of the program for best results. Program is sectioned into three phases that last four weeks each. Each day, you will complete 8 different training components (described below). Each component training circuits that target specific hitting skills. Complete each training component IN ORDER: (1) Daily Warm Up, (2) Daily Flex, (3) Tee Work, (4) Swing Development, and (5) Hitting Performance.

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1.0 Training Components:

» Daily Warm Up: Creates blook flow for the day.
» Daily Flex: Stretches your muscles.
» Tee Work: Drills that sequence your swing mechanics.
» Swing Training: Develops MLB swing mechanics.
» Hitting Performance: Teaches the MLB hitting approach.

Program Legend

→ The following are explanations of the acronyms utilized within this program that denote usage, intensity, and effort directives. ←

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(BH) Back Hip VPX Training Harness Usage:

1. Put the VPX Training Harness foot strap on your back foot and secure.
2. Strap the VPX Training Harness waist belt over your belly button and secure.
3. Make sure the belt's D-rings are located on the bottom of the waist belt and pointed downwards. Ensure the belt is snug around your waist.
4. Position the waist belt D-rings to be located on your (1) back hip and (2) middle of your back. There are 2 D-rings sewn into the waist belt.
5. Attach one bungeee to the waist belt D-ring located on your back hip. Clip the bottom of this bungee to the D-ring (of your foot strap) located on the outside of your back foot's ankle.
6. Attach the second bungee to the waist belt D-ring located in the middle of your back. Clip the bottom of this bungee to the D-ring (of your foot strap) on the inside of your back foot's ankle.
7. Ensure there is little to no sag of your waist belt. A little sagging is okay, but too much sagging requires tightening of your waist belt.

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(FH) Front Hip VPX Training Harness Usage:

1. Put the VPX Training Harness foot strap on your front foot and secure.
2. Strap the VPX Training Harness waist belt over your belly button and secure.
3. Make sure the belt's D-rings are located on the bottom of the waist belt and pointed downwards. Ensure the belt is snug around your waist.
4. Position the waist belt D-rings to be located on your (1) front hip and (2) middle of your back. There are 2 D-rings sewn into the waist belt.
5. Attach one bungeee to the waist belt D-ring located on your front hip. Clip the bottom of this bungee to the D-ring (of your foot strap) located on the outside of your front foot's ankle.
6. Attach the second bungee to the waist belt D-ring located in the middle of your back. Clip the bottom of this bungee to the D-ring (of your foot strap) on the inside of your front foot's ankle.
7. Ensure there is little to no sag of your waist belt. A little sagging is okay, but too much sagging requires tightening of your waist belt.

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(PEL) Perceived Effort Level:

The amount of effort or intensity level per rep. 100% is max intensity pitching. 90% are controlled high intensity swings. 80% are medium intensity swings that feel your hands throughout their entire ROM. 70% are phase specific swings that feel your entire swing’s movement planes

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Clipped or Unclipped:

» Clipped: Refers to actively having your VPX Training Harness bungees clipped for either (BH) or (FH) usage - as described above.
» Unclipped: Refers to unclipping all VPX Training Harness bungees so that you are not actively training with any harness resistance.

What you'll need

Required equipment

3 items

Step by step

Training Phases

5 phases

Section

Daily Warm Up

01 🕐 Circuit Details

Daily Warm Up starts your blood flow and gets your muscles engaged for the day. Each exercise focuses upon a specific athletic movement plane to increase flexibility. The below exercise routine is to be done each day of the week that you train.

» Focus: Activates blood flow and gets your body ready for mobility.
» Exercises: Each exercise is to be done for 20sec total.
» Recovery: Ensure that you rest for 5sec in between exercises.
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★★★★★ | Why VPX Developed This
"Blood flow is crucial to athletic mobility. By warming up your kinetic chain before stretching muscle groups is elite level training and this is why we developed a Daily Warm Up - to get your body moving before we stretch you out!"

02 Drop Skips ➟ 20sec

Drop Skips engage your hip flexors and improve hip mobility. Hip power and flexilibility improves your overall athletic ability because lower half energy transfer rates require peaked hip performance throughout all movement planes.
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» Technique: Alternate between left & right pictures for a total of 10 yards.
» Duration: 20 seconds total. Rest 5 seconds before starting next exercise.
» Benefits: Engages hip flexors & rotational support.

03 High Leg Swings ➟ 20sec

High Leg Swings develop your entire leg movement to efficiently support lower half kinetic chain reactions. By increasing range of motion in your hamstring and quadricep response, this exercise optimizes lower half movement planes.
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» Technique: Alternate between left & right pictures for a total of 10 yards.
» Duration: 20 seconds total. Rest 5 seconds before starting next exercise.
» Benefits: Engages entire leg. Improves range of motion.

04 High Skippers ➟ 20sec

High Skippers are a kinetic leg drive exercise that engages your calves and knee joint support. By warming up the lowest portion of your kinetic chain, energy transfers from the ground up develop proper pathways through your entire body.
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» Technique: Alternate between left & right pictures for a total of 10 yards.
» Duration: 20 seconds total. Rest 5 seconds before starting next exercise.
» Benefits: Improves kinetic leg drive & calf power.

05 Butt Kickers ➟ 20sec

Butt Kickers develop muscular response within your hamstring and quadricep firing rates. Syncing the motor patterns of these muscle groups to transfer energy is crucial to developing elite speed and power within athletic performance.
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» Technique: Alternate between left & right pictures for a total of 10 yards.
» Duration: 20 seconds total. Rest 5 seconds before starting next exercise.
» Benefits: Engages hamstrings. Improves sagittal movement plane.

06 Carioca ➟ 20sec

Carioca focuses upon the rotational movement plane of your hips and entire lower half. Syncing lower half response rates to your movement tempo maximizes joint support and stabilizes fast twitch muscular response in your kinetic chain reaction.
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» Technique: Alternate between left & right pictures for a total of 10 yards.
» Duration: 20 seconds total. Rest 5 seconds before starting next exercise.
» Benefits: Increases hip mobility & elastic force loading.

Section

🕐 Drills Overview

Tee work develops the MLB swing mechanics required to hit top level pitching. Each drill focuses upon a specific phase of your swing while optimizing those mechanics within that phase. Utilize your VPX Training Harness with each drill - alternating between (1) reps with the bungees clipped and (2) reps without the bungees clipped. This sequences motor patterning and optimizes your swing mechanics quickly.

» Focus: Develops MLB swing mechanics & sequences your motor patterning.
» Exercises: 14 swings per drill. Usage of VPX Training Harness recommended for best results.
» Frequency: Ensure you take 8-10sec in between each rep to maximize swing intent.

Section

Tuesdays ➟ Stance Optimization Drill

» Improvements: Creates proper stance & stride.
» Technique: Alternate hitting gap-to-gap line drives.
» Amount: 14 swings total. 7 swings clipped. 7 swings unclipped.

Section

Mondays ➟ Separation Power Drill

» Improvements: Develops the shoulder-to-hip separation of power hitters.
» Technique: Alternate hitting gap-to-gap line drives.
» Amount: 14 swings total. 7 swings clipped. 7 swings unclipped.

Section

Thursdays ➟ Dynamic Balance Drill

» Improvements: Maximizes dynamic balance & force loading rates.
» Technique: Alternate hitting gap-to-gap line drives.
» Amount: 14 swings total. 7 swings clipped. 7 swings unclipped.

Section

Fridays ➟ Drive Force Drill

» Improvements: Develops lower half power & ground force reaction.
» Technique: Alternate hitting gap-to-gap line drives.
» Amount: 14 swings total. 7 swings clipped. 7 swings unclipped.

Section

🕐 Training Details

Swing Training develops a specific timing window for each phase of your swing. By training specific timing windows for opposite and pullside power, each phase of your swing becomes maximized for all portions of the field. Your 'timing window' is the specific timing that drives an inside or outside pitch. Inside pitches require a quicker timing window and outside pitches require a longer timing window. Each drill (below) focuses upon a specific phase of your swing and will optimize the mechanical requirements within such phase. Utilize your VPX Training Harness with each drill - alternating between (1) reps with the bungees clipped and (2) reps without the bungees clipped. This sequences motor patterning and optimizes your swing mechanics quickly.

» Focus: Develops timing windows for inside & outside pitches.
» Exercises: 14 swings per drill. Utilize your VPX Training Harness for best results.
» Recovery: Take 8-10 seconds in between reps. This peaks swing intent.

Section

Mondays ➟ Separation Power

» Improvements: Increases hip-to-shoulder separation for maximized power.
» Technique: Do front soft toss for all swings.
» Drill Used: Watch the short video. Do the drill with front soft toss. Concentrate upon the key components of the drill.
» Round 1: 8 swings. Unclipped. Opposite field line drives.
» Round 2: 8 swings. Unclipped. Pullside line drives.
» Round 3: 8 swings. Clipped. Opposite field line drives.
» Round 4: 8 swings. Clipped. Pullside line drives.

Section

Tuesdays ➟ Your Stance Maximized

Section

Thursdays ➟ Improving Your Balance

Section

Fridays ➟ Lower Half Power

Section

🕐 Circuit Details

Tee Work breaks down all aspects of your swing and develops each phase of an MLB swing. This gives you the knowledge and intent behind every rep you take and increases your ability to make quick adaptations by the next pitch.

» Focus: Teaches all phases of the MLB swing.
» Intent: Watch each day's drill video and use its training points with each swing.
» Equipment: Batting tee & a VPX Training Harness.
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★★★★★ | Why VPX Developed This
"We wanted our hitters to better understand the process of their swing. By focusing upon more than just mechanical steps, we created a dynamic tee platform that delivers MLB knowledge into every rep you take."

Section

Mondays ➟ Stance & Stride

Your stance and stride are the beginning of your swing, and developing a proper start is crucial to delivering max power into every ball you hit. A power hitter does not cover all portions of the plate, but maximizes their approach to match pitch tendancies. Therefore, your stance and stride need to compliment your approach if you are to become an impact hitter.

» Focus: Teaches proper MLB stance & stride length.
» Drill: Watch short video and incorporate its directives.
» Technique: Use a batting tee for all swings.
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» Round 1: 8 swings clipped into your VPX Training Harness. Hit line drives over shortstop.
» Round 2: 8 swings unclipped from your VPX Training Harness. Hit line drives over shortstop.
» Round 3: 8 swings clipped into your VPX Training Harness. Hit line drives over second baseman.
» Round 4: 8 swings unclipped from your VPX Training Harness. Hit line drives over second baseman.

Section

Tuesdays ➟ Lower Half Drive

You hit with your legs and an efficient swing depends upon how well your lower half moves. Tempo, rhythm, and timing of your lower half response determines swing efficiency. A training focus upon linear drive force and timing it with maximized ground force reaction is the key to becoming an impact hitter.

» Focus: Develops maximum drive force into your swing.
» Drill: Watch short video and incorporate its directives.
» Technique: Use a batting tee for all swings.
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» Round 1: 8 swings clipped into your VPX Training Harness. Hit line drives over shortstop.
» Round 2: 8 swings unclipped from your VPX Training Harness. Hit line drives over shortstop.
» Round 3: 8 swings clipped into your VPX Training Harness. Hit line drives over second baseman.
» Round 4: 8 swings unclipped from your VPX Training Harness. Hit line drives over second baseman.

Section

Thursdays ➟ Balance & Tempo

Being dynamically balanced requires you to counterbalance bat weight throughout your entire swing. In doing so, you must support your body's weight and transfer the energy being created by your lower half - all the while counterbalancing bat weight. Efficiency in balancing weight is rooted in tempo and kinetic chain response.

» Focus: Teaches you how to counterbalance against energy forces.
» Drill: Watch short video and incorporate its directives.
» Technique: Use a batting tee for all swings.
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» Round 1: 8 swings clipped into your VPX Training Harness. Hit line drives over shortstop.
» Round 2: 8 swings unclipped from your VPX Training Harness. Hit line drives over shortstop.
» Round 3: 8 swings clipped into your VPX Training Harness. Hit line drives over second baseman.
» Round 4: 8 swings unclipped from your VPX Training Harness. Hit line drives over second baseman.

Section

Fridays ➟ Separation Power

Separation is the distance between your back hip drive forward and your upper body hand move backwards. Another definition is the distance between your upper half move backwards and your lower half drive forwards. Increase the "separation" of these equal and opposite body parts to maximize power within your swing.

» Focus: Develops the MLB power hitter's swing components.
» Drill: Watch short video and incorporate its directives.
» Technique: Use a batting tee for all swings.
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» Round 1: 8 swings clipped into your VPX Training Harness. Hit line drives over shortstop.
» Round 2: 8 swings unclipped from your VPX Training Harness. Hit line drives over shortstop.
» Round 3: 8 swings clipped into your VPX Training Harness. Hit line drives over second baseman.
» Round 4: 8 swings unclipped from your VPX Training Harness. Hit line drives over second baseman.

Power Hitting Program

VPX Harness Thigh Strap

VPX Baseball Training Harness

VPX Softball Training Harness