• Warm up first! And cool down afterwards. (With running and resistance.)
• Follow the System. (Building frequency and resistance over time.)
• Train the full ROM (Resistance tubing is for upper body only, use other resistance devices as well.)
• Take all pitches with Game Bat (whether soft toss or pitching in the cage, react to ball in motion. Use other tools for dry swings.)
• Don't over do it. (The chart is an ideal to strive for - if you can't increase the number of swings or the resistance as indicated, then back off on the frequency and/or the resistance.)
• For overload, resistance-tubing and Power Fins are suggested over heavy bats. The new momentum-shift bats like the T3 Elite are approriate for pyramid training. You can also use adjustable-weight bats like the Rocket Rod and Muhl Kicker.
  
• For underload, some new options are now available like the Tom Cat Lightning Rod and Nemo Speed Bat. And you could incoroporate them between the upper body and full body cycles.

WEEKLY HITTING CYCLE
3-4 days a week.	Warm-Up (dry swings with game bat)	Upper Body Resistance (tubing bat)	Full Body Resistance (bat with fins)	Pitches (soft toss, machine, or live B.P.)
WK 1	10 swings	L band, 15 pulls	10 swings	30 pitches
WK 2	15 swings	M band, 10 pulls	15 swings	40 pitches
WK 3	20 swings	L band, 20 pulls	15 swings	50 pitches
WK 4	20 swings	M band, 20 pulls	20 swings	60 pitches
WK 5	25 swings	L+M (or H only), 15 pulls	20 swings	70 pitches
WK 6	25 swings	L+M (or H only), 25 pulls	20 swings	80 pitches
WK 7	25 swings	L+H, 15 pulls	25 swings	90 pitches
WK 8	25 swings	L+H, 25 pulls	25 swings	100 pitches
WK 9	25 swings	M+H, 10 pulls	25 swings	110 pitches
WK 10	25 swings	M+H, 20 pulls	30 swings	120 pitches
WK 11	25 swings	L+M+H, 10 pulls	30 swings	130 pitches
WK 12	25 swings	L+M+H, 20 pulls	30 swings	150 pitches

Use this chart to progress through a 9-12 week hitting program in conjunction with other conditioning exercises.

Note on Weights:

Not everyone agrees with swinging heavy bats, saying they serve to teach a slower swing. That would be true without using a gradually increaing pyramid approach - from light to medium to heavy, over weeks. It's also why we prefer resistance-momentum approach - much different than starting a heavy stating object in motion.

Of all possible weight options - avoid donuts, long sleeves are somewhat better. Pro-Cuts that attach to the knob are a good could idea - the weight is counterbalanced. Best, though, is to work with a heavier game bat - maple or metal. It will be much better balanced for swinging.