MAJOR LEAGUE SIDER

TRAINING.COM
Presents

THE ULTIMATE CORE TRAINING WORKOUT

ARE YOU ?
"There are only two options
regarding commitment. You're
either IN or you're OUT. There's
no such thing in life as in-between."
- Pat Riley

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
 CORE STRENGTH – DO YOU HAVE IT YOU?

SPECIAL MESSAGE
BY
RISING STAR PITCHER
JOHN MAINE

Dear Insider Trainers,

First of all, congratulations on choosing the right path to realizing your big league

dreams and aspirations. The “Major League Insider Training” program exercises and

concepts have meant a great deal to me. In the Spring of 2007, I began working on

developing my core strength with Jeff using the very same exercises you will be using

on the next few pages. They have helped me so much. As my core strength improved I

was able to see the results, not only in the mirror (where I dropped my body fat from

over 10% to 8%, but more importantly, on the field, where I had my most successful

season to date…going 15-10. The very same core exercises you will see in the Insider

Training Program have become staples in my in season and offseason prep routines.

Jeff has a way of always thinking up something new, to make sure that no routine ever

becomes stale. I think you will appreciate this variety as much as I do. Even more than

that, you will appreciate the results! Best of Luck,

John Maine

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
CORE STRENGTH – DO YOU HAVE IT YOU?

Pretty much everyone that has ever turned on a television has been bombarded at some
point by the countless number of infomercials touting the newest ab machine as the best
way to “tighten your midsection”, “melt away fat”, and “get rock hard abs”. For the most
part, they are all the same, all variations on the basic crunch exercise. But do they work?
Well, they can help you develop a bit more abdominal strength for your basic everyday
needs, and providing your eating healthy as well, you might even be able to see them!
However, baseball is not a basic everyday activity and crunches alone are nowhere near
enough to prepare your body for baseball. Have you ever heard of the saying “There’s No
Crying in Baseball”? Well….when it comes to core training, the saying can almost be
replaced by “There’s No Crunching in Baseball”…at least not JUST crunches! Why is that?

Well, the primary job of the abdominals is to help resist trunk rotation in order to stabilize
your spine to prevent power loss during the transfer from your lower body to your arms,
and ultimately the bat. An ab strengthening program for baseball that doesn’t include
rotational movements and “controlled rotation” is simply incomplete. Like the pitcher that
throws 100 mph but has no idea where the ball is going…neither one is very effective.

That said…what should you be doing? Well, the following exercises were carefully selected
from the hundreds of core movements we have used with our players over the years. The
ones chosen are what we feel are the most highly effective for achieving the primary goal
of greater rotational power, and not to mention, developing a set of eye popping abs in the
process!

The exercises and reps are broken down into three routines based on the level of difficulty.
A Beginner level, Intermediate level and an Advanced Level are included. Each of the three
are progressively scripted into the Insider Training 14 week program, however, if you feel
that a particular level is so challenging that you cannot progress, don’t worry. Stick with a
given level until it is no longer challenging for you and progress to the next highest level
when ready. If these three routines are not enough to satisfy your desire to build the
ultimate baseball midsection, stay tuned for the much anticipated Major League Insider
Training – Ultimate Abs for Baseball DVD (coming soon) detailing over 30 additional
exercises, all designed to put you at the top your game.

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
 CORE I CORE II
 Rollup  Mini Reverse Crunch
 Jackknife  Plank Opposite Knee to Elbow
 Reverse Hip Lift  Starfish
 Plank Straight Leg March  V-Up Russian Twist
 Ball Pass  Figure 8’s

CORE III
 Canoe
 BOSU Tuck Crunch
 Scissor Kick V-Up
 Plank Physioball Circles
 Plank Same Side Knee to Elbow

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
 Rollup x 10 --------------

--- Jackknife x 12 per leg

Reverse Hip Lift x 12 -----

---- Ball Pass x 15 passes

Plank March x 10 each leg -

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
Starfish x 8 each -----------

-------- Wipers x 10

V-Up Russian Twist x 12 --

--- Reverse Crunch x 12

Opp. Knee to Elbow x 10 each --

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
Canoes x 10 each side ----

----- Scissor V-Ups x 10

BOSU Tuck Crunch x 20 -

--- Same Side Elbow to

Knee x 10 each

Plank Physioball -------

Circles x 6 CW/CCW

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved
MAJOR LEAGUE INSIDER TRAINING – ARE YOU ?

For more of the behind the scenes, “In the dugout”, step by step workouts used by today’s
top pros, simply log onto Majorleagueinsidertraining.com and order your very own copy of
this full color 187 page training system! Whether it is for you, your son, or your
players…this is the only manual you need to buy if you are trying to provide the most
effective AND safest program you can for that young aspiring ball player! Once again,
thank you for your support and we look forward to a long and friendly relationship with
you. Remember, stay tuned for your “Inside Pitch” email, where we will be providing tips,
exercises, videos, and even random baseball musings from someone that spent a great
amount of time on the “INside”!

Best in Health and Baseball!

Jeff Cavaliere MSPT, CSCS

Major League Insider Training Guide

A Sports Performance Factory Production  2008 All rights reserved