If you're serious about
and want to:
Energize your game
Gain more overall power, and
Reduce your chances of injury
Then read on, because I'm going to show you a unique
baseball specific, year-round training program that can help you:
- Play with the kind of power and speed that makes those big plays happen
- Reduce your chances of injury and play at your peak performance more consistently
- Enhance your ability to run, throw and swing faster… steal more bases, throw out advancing runners dead in their tracks, and drive the ball harder at the plate
- Improve your overall performance on the field - attract the attention of coaches and scouts and become more valuable to your team
"Just wanted to update you on Dave's progress since he started on
your throwing velocity and strength/conditioning program along with the
"Six weeks into it, he has put on 8 lbs. There is absolutely no
comparison between Dave now and when he was pitching in high school. Your
programs along with the supplements have moved Dave into the fast lane
toward his ultimate goal."
Dave Jensen, Whittier, CA
PS - Dave is now attending Northwestern University on a
"I had my players follow your program
throughout the off season. I monitored the players that were on the
program closely. After a couple of months, I
could not believe the difference.
were throwing harder and with greater velocity, and hitting the ball
with much more power... Your program is now the one we adhere
to for both the Varsity and Junior Varsity programs at our high school. It
has made a real difference to the players that were using it. IT
WORKS, THAT'S THE BOTTOM LINE.
Joe Vazquez, Bethlehem Catholic Assistant Baseball
Coach Bethlehem, PA
"First let me say that the Strength and Conditioning book has
been excellent so far. I am done with the first six week phase
(Hypertrophy), and I feel very good. I have also gotten through
weeks of the throwing program, and after not having pitched in 13
years, my arm feels very good".
Mark Ready, Charlestown, RI
Here To Read More Success Stories
What makes this program so unique is that each
baseball exercise regime is adjusted as you progress through the Four Phases of Strength Training
The hypertrophy phase: the first 6 weeks or the start-up period where you ease into your
baseball exercises using 50 to 75% of the maximum weight you can lift
The strength phase: usually begins 6 weeks into your training program and uses 80-90% of your maximum weight.
The power phase begins after about 12 weeks of training. Here you use about 85-95% of your maximum weight for each of the baseball exercises.
The in-season or maintenance phase.
And, to ensure you perform these baseball exercises safely and effectively, I give you the exact number of
sets, repetitions, the percentage of your 1 repetition maximum (RM) weight to use,
and the length of your rest periods for each baseball exercise during each training phase.
Four Energy Focused Training Programs with Softball and Baseball Exercises to
Get You in the Best Playing Shape of Your Life
1. Strength Training:
Twelve baseball exercises with daily training-charts for each of the four training
phases, so you know what to do and when to do it. No need for expensive
or specialized training equipment -- the only thing you'll need is access to barbells or dumbbells and a leg extension/curl machine. And, there are
plenty of illustrations to demonstrate and lead you through each exercise
to ensure you perform them properly.
2. Flexibility Training:
Contains 8 flexibility exercises--four for the
upper and four for the lower body. Each one has its own illustration showing how to properly perform it, and the number of sets, repetitions,
and stretch or hold periods.
3. Power Training (PT):
Plyometrics is an effective training method that conditions you to combine maximal speed and strength to improve your performance. This two-day-a-
week program is separated into two training phases: a pre-season phase
(18 weeks) and in-season or maintenance phase.
Besides a basketball or medicine ball, no special equipment is required.
Each phase has 11 power softball and baseball exercises that work both the upper & lower body. Weekly charts show the exercises to perform and the progressive intensity
of sets and repetitions to perform. The program is fully illustrated and
described to show you how to properly perform each exercise.
4. Energy System Conditioning:
Because baseball is not an aerobic sport, it is more beneficial
to perform anaerobic energy system conditioning. This two-day-a-week program involves sprint/interval training to condition you for baseball
and is separated into two phases: a pre-season phase (12 weeks)
and an in-season phase. I remove all the guess work and give you all distances, repetitions and rest periods.
5 Reasons Why Players, Coaches, and Parents
Trust Steve Zawrotny's Softball and Baseball Exercises to
Get Them Into Peak Playing Condition
For over thirty years I have been involved with baseball as an athlete,
coach, and physical fitness specialist. My training programs and baseball specific exercises have a reputation
for safely improving player performance, reducing the risk of injury, and being
affordable. More specifically:
1) My baseball exercises are specifically designed for Baseball/Softball. Baseball and softball
are games of short-burst activities or skills like hitting, throwing, or running. Each
requires the use of tremendous physical force--high velocity ballistic movements--
and a great deal of power, agility, flexibility, and quickness. regardless of your
age or ability level. So, while many trainers and training programs are more into
building mass or a chiseled steroid look, my program focuses on developing
power, agility, flexibility, and quickness, which is what you need if you want to
improve where it counts the most - on the field.
2) I'm a Certified Strength & Conditioning Specialist (CSCS) with the National Strength
and Conditioning Association (NSCA). Would you seek legal advice from a
lawyer who didn't pass the Bar, or send your child for medical care to someone
who wasn't a doctor? Of course not, these would be your minimum requirements
in selecting one of these professionals. The same is true with NSCA certification.
The NSCA is the pre-eminent strength and conditioning authority in the world.
Requirements for certification include a bachelor's or master's degree from a
regionally accredited college or university. Maintaining certification requires
continuing education and adherence to the NSCA code of ethics.
use Steve's workouts as a part of my daily training program and I have never had better results"
"I blew out
my throwing shoulder and had
an Arthro cleanup and Reconstructive surgery (Bankaert repair).
"After 3 years of rehab/physical therapy- throwing program
and trying to come back over hand my velocity consistently wasn't there,
but the pain was still
"I then decided to convert to a sub-marine delivery at the same time stumbling on to Steve.
His workouts/programs have helped my arm drastically.
Within the last three months my velocity has gone from 84mph up to 88mph."
Former Anaheim Angels Organization pitcher
3) I provide on-line supervision, training advice and guidance with each
program. When you purchase one of my programs or register for personalized
on-line instruction you get easy, on-line access to me. You'll receive prompt and
serious attention within 24 hours. More importantly, I'll take the time to
understand what makes your situation special. You'll never get patronizing
remarks or jargon. I always explain what I'm doing and why.
4) My softball and baseball exercises and programs are easy to follow, based on authoritative sources, and are
affordable. Only reputable, long standing research and principles based on
published scientific studies, pertinent statements from relevant professional
associations and organizations, and consensus views of other experts and
professional trainers are used to develop my programs. All baseball exercises are
completely illustrated, concise, and designed so you can start your
training immediately. I also provide basic on-line support with printed
programs and more in-depth, one-on-one support with my personal training
5) I stand behind my programs. Although there are many training variables
beyond my control, such as your skill level, work ethic, state of health,
genetics, etc, that prevent me from being able to guarantee your outcome, I
do guarantee your satisfaction. I even let you use the baseball exercises and training program for a
complete training cycle and if you're not satisfied with your results, you can return
the program and I'll refund your money.
"My daughter is doing very well on the
strength program and the pitching program. Her bench and squat
probably doubled since we started about 12 weeks ago. I've
doing some of it myself I
can see how it really works."
The Facts About Baseball Exercises and Training
Fact: Increased muscle mass does not necessarily equate to more home runs,
a faster fastball, or even increased running speed.
Fact: The "alactic anaerobic" (phospho-ceatine)
energy system is the primary system used in
playing baseball and softball, not the "aerobic" energy system.
Fact: The average pro baseball player is about the same size as a pro-football
receiver or defensive back.
- The average pro-ballplayer is 6'0" tall, weighs 190 lbs., and has body fat of 9.4% as an infielder or 8.4% if they're an outfielder
- The average pro pitcher is 6'1" tall, weighs 190 - 200 lbs., and has 12.3% body fat
- The average pro catcher is 5'11" tall, weighs 190 - 200 lbs., and has 11.5% body fat
Fact: Throwing, hitting, and running are short-burst, high velocity, ballistic movements that require tremendous physical force and power.
Fact: To improve your hitting, throwing, or running
you must use baseball exercises and
drills that closely relate to the specific conditioning demands of these particular activities.
A 10 Point Checklist for Determining the
Effectiveness and Safety of Your Baseball Exercises and
Overall Strength & Conditioning Program
The only sure way to review your baseball exercises and training program is with a Certified Strength
and Conditioning Specialist who has experience training ball players. However, you should review your baseball
exercise and training program for these common training mistakes:
- Dedicating more than 10-15 minutes per session on "aerobic" or cardiovascular fitness with exercises like long distance running or biking
- A weight lifting regimen that emphasizes building bulk - programs more suitable for body-building or football, like those found in
mainstream fitness magazines
- Lacks stretching exercises to promote muscle elongation and flexibility
- A lack of power development baseball exercises, such as Plyometrics -- an effective training method that conditions you to combine maximal speed and strength to improve your performance
- Under use of sprint/interval training
- Doesn't explain or guide you through the Four Phases of Strength Training
- Includes exercises that place your shoulder in positions that can weaken or damage this joint
- You are experiencing excessive pain after workouts
- Doesn't fully explain or illustrate how to properly perform baseball exercises, lifts or drills
- Lacks supervision from or access to an experienced strength and conditioning specialist with experience in baseball and softball to monitor your progress
What To Do If You Find Flaws With Your Baseball
Exercise and Training Program
If you have checked off three of these items you should have your baseball exercises and training
program redesigned by a Certified Strength and Conditioning Specialist.
If you checked off four or more items and you have been training for more than
a year, then you should DEFINITELY have your baseball exercises and program reviewed immediately.
These training flaws could lead to a potentially serious injury and sideline you
If you don't have access to a certified trainer who specializes in baseball, give
Strength and Conditioning for Ball Players and the softball and baseball exercises in it a try risk free for 12 weeks. It is designed as a
year-round program for baseball players to help them safely develop
the kind of power, flexibility and quickness most players only dream of.
In summary, here's what you get:
- A breakthrough training program with baseball exercises to improve your over-all strength and conditioning year-round
- Four energy focused training programs that cover strength, flexibility, power, and conditioning training
- Fast, FREE access to me for answers to your training questions and support
Since we know its 100% to your benefit to act right away and using this baseball
exercise program, we're packaging Strength & Conditioning for Ball
Players with our popular, specialized bat speed
and throwing velocity workouts at a discount:
Purchase the Strength & Conditioning Program AND either the Bat Speed Program or Throwing Velocity Program and
SAVE 10%.. That's
right. Purchase the general conditioning program and supplement it with
the skill-specific training program of your choice for $39.95 plus $3.80 for shipping and handling - total
Purchase all three training
programs and SAVE 20%.
Purchase the General Strength & Conditioning Program, the Bat Speed Program, and
the Throwing Velocity Program for $49.95 plus $4.60 shipping and handling, total
Works GREAT for
Softball Players, Too!
"I ordered all three booklets.
Let me tell you, it's working great. The Strength &
Conditioning Program is great; I feel like I'm in the best
shape of my life. All those other programs I did can't compare
to this one. I'm still working all the programs and I'm
having fun and feeling great."
Anthony Perosi, Staten Island, NY
You can't lose with our 100% ironclad, money-back guarantee
Your satisfaction is assured through my no risk, you-can't-lose, 100%, complete
training cycle, money-back guarantee.
Put my workout to the test - follow the program as specified for a complete 12 week training cycle -- 84
days. If you're not happy with your results, contact us with an
explanation for your dissatisfaction, send the booklet back and I'll refund 100% of your purchase price.
What I'm saying is don't decide now if my strength and conditioning program
with baseball-specific exercises are right for you.
Try them out for a full 12 week training cycle -- risk free.
If the program doesn't guide you step-by-step through a proven year-round strength and
conditioning program and all the baseball exercises; if it doesn't teach you twelve strength training exercises,
eight flexibility exercises, a two-day week power training program, a two-day a
week interval training program; if it doesn't provide you free, fast on-line access
to me for training questions and support; or, if it doesn't whip you into the best
playing shape of your life - contact us by clicking on the "e"
with an explanation for your dissatisfaction, return the program in re-sellable
condition and we'll refund your purchase price.
You have nothing to lose (and peak playing condition to gain) because regardless,
you get to try the program and the baseball exercises for a complete training cycle.
Click here to purchase my unique
baseball conditioning program that best fits your
training needs and budget. It just might be the best call you make this season.
To your success,
Steve Zawrotny MS, CSCS
Baseball Fit, LLC
P.S. -- Let's be candid: if you pass on this offer, will you be on the way to
year-round conditioning? Probably not!
You'll still wish for and want the kind of peak conditioning that keeps you playing
longer, helps you make that big play late in the game, stretch that base hit into
a double, but you won't have it. Face it. Most of what you need is
step-by-step year-round training program and baseball exercises that get you and keep you peak
condition. Get this program and these baseball exercises NOW and start your year-round training program TODAY!
Be the player people take notice of!
Act now! Buy now! Your satisfaction is guaranteed.