MAX OUT DAYS
2 to 3 times a week, max out at three positions:
On max out days, workout is approx. 100 swings.
(Max out is defined as defeating your swing 3 times
and then moving on to the next position.)

Position 1 is at 0 inches: (7-8 swings here to max out)
(Rear foot positioned evenly with the u-joint)
Rear foot defined as: right foot for right handers and vice versa for left handers
You will not be able to handle much weight at position 1, but as you ascend to positions 2, 3 and so on, you will be able to handle more weight with position 5 allowing you to handle the most weight of the 5 positions.

Position 2 is at 6 inches: (7-8 swings here to max out)
(Rear foot positioned 6 inches forward from 0 inch mark or position 1)

Position 3 is at 12 inches: (7-8 swings here to max out)
(Rear foot positioned 12 inches forward from 0 inch mark or position 1)

Position 4 is at 18 inches: (7-8 swings here to max out)
(Rear foot positioned 18 inches forward from 0 inch mark or position 1)

Position 5 is at 24 inches: (9-10 swings here to max out)
(Rear foot positioned 24 inches forward from 0 inch mark or position 1)

Post Max Out at 24 inches: (60 additional swings here)
*After you max out at position 5 as written above, drop 10 to 20 lbs from the weight stack and take 60 more swings from position 5.
(Take note of this weight amount it will be known as your optimal weight. It will be the weight at which you workout on non-max days.) Read below.
- For the first 30 of these 60 swings maintain this foot position.
- The latter 30 of these 60 swings, move front foot away from machine so that your body is aligned at 45 degrees with respect to the machine to cover the outside of the plate.

Last, take 30 more swings from the opposite side at your optimal weight with rear foot at Position 3.

NON-MAX OUT DAYS
2 to 3 times a week

Position 5 (as described above)
Take 60 swings at your optimal weight.
Take 30 swings at your optimal weight from the opposite side.

WORK OUT POINTS TO REMEMBER
*If you are pressed for time, adjust the workout above to accommodate only
3 positions.
Position 1: 0 inches still
Position 2: 9 inches
Position 3: 18 inches (Treat this as if it were position 5 as described above.)

Players should make a mental picture of your right hip if right handed, and vice versa for the left handed batters, swinging the bat.

Your whole body may be sore, but your lower body and rear leg/hip should feel the bulk of the pressure.

The optimal weight as described for the 60-swing workout is like a speedometer. If you are swinging too slow, drop weight. If you are swinging too fast, add weight. Your optimal weight is where you will not swing too fast or too slow but will communicate pressure to your lower body and be able to handle it.

Once you learn to integrate the use of your rear hip, expect a more consistent weight amount throughout your workout. It is at this point where you will begin to workout with 30, 40, 50, and more.

This will help you grow your capacity to be effective with a low outside pitch.

SWING THE WEIGHT WHILE IN SEQUENCE. HIPS THEN HANDS. DO NOT DRAG THE WEIGHT BY LEADING WITH THE HANDS AND RESTRICTING THE HIPS.