BASEBALL

PERFORMANCE
TRAINING
#RESULTSHAPPENHERE
 CONTENTS

PG 04 THE EXOS WAY

INDIVIDUALIZED TRAINING FOR INDIVIDUAL GOALS
WE ARE A TEAM
SYSTEMS FOR SUCCESS

PG 06 BASEBALL OVERVIEW
INTEGRATED TRAINING SYSTEM
PERFORMANCE TRAINING
NUTRITION
PHYSICAL THERAPY

PG 07 BASEBALL PERFORMANCE TRAINING

OFF-SEASON TRAINING
ADDITIONAL SERVICES
OFF-SEASON TRAINING PACKAGE OPTIONS

PG 09 PERFORMANCE EVALUATION & EDUCATION

EVALUATION & EDUCATION COMPONENTS
 THE EXOS WAY
EACH YEAR, DEDICATED ATHLETES FROM ALL-STAR VETERANS TO TOP
PROSPECTS CHOOSE EXOS TO PREPARE FOR THEIR NEXT PROFESSIONAL
BASEBALL SEASON. WHETHER LOOKING TO MAKE ANOTHER DEEP
RUN INTO OCTOBER OR MAKE THE BIG LEAGUE TEAM OUT OF SPRING
TRAINING, ATHLETES USE THE INTEGRATED EXOS TRAINING SYSTEM TO
PUSH THEMSELVES DAILY TO REACH NEW LEVELS OF PERFORMANCE.
THE DEDICATION OF THE ATHLETES WE’VE SUPPORTED HAS ALLOWED
THEM TO ACHIEVE GREAT SUCCESS DURING THE SEASON AS MULTIPLE
ATHLETES HAVE BEEN RECOGNIZED AS ALL-STARS, MVPS, ROOKIES
OF THE YEAR, GOLD GLOVERS, AND SILVER SLUGGERS, AND WON THE
ULTIMATE PRIZE, A WORLD SERIES CHAMPIONSHIP.

EXOS HAS BEEN HONORED TO SUPPORT THE SUCCESS OF THESE

ATHLETES THROUGHOUT THE YEARS AS THEY TRAINED AND PREPARED
FOR THEIR SEASON WITH OUR TEAM.

JUST AS THEY HAVE FOR THE HUNDREDS OF ATHLETES WHO HAVE

TRAINED AT EXOS BEFORE SPRING TRAINING, OUR INTEGRATED TEAM
OF SPECIALISTS WILL DO EVERYTHING POSSIBLE TO SUPPORT YOUR
GOALS AND NEEDS THROUGHOUT YOUR PROFESSIONAL BASEBALL
JOURNEY. WE LOOK FORWARD TO HAVING YOU JOIN THE EXOS FAMILY!

MARK VERSTEGEN
FOUNDER & PRESIDENT
 RESULTS
INDIVIDUALIZED TRAINING FOR INDIVIDUAL GOALS
To get maximum results, each athlete receives individual training and
nutrition strategies to help them gain an advantage over their peers.

HAPPEN
After initial performance screenings, coaches work with athletes in small
groups.

Utilizing the results of these tests, they customize training sessions

to strengthen areas of weakness and instability, while building overall
strength, speed, power, and movement ability.

WE ARE A TEAM
In the same way coaches and staff help an MLB, MiLB, or college team
succeed, EXOS has a team of specialists who are experts in their fields
and dedicated to working together to help our athletes reach their goals.

By utilizing a team approach, our coaches, physical therapists,

nutritionists, massage therapists, chiropractors, and other specialists are
HERE.
in constant communication to ensure that each athlete’s individual plan is
helping them succeed.

SYSTEMS FOR SUCCESS

Guided by our core fundamentals of Mindset, Nutrition, Movement, and Recovery, EXOS utilizes training systems that
have supported World Series champions, Rookies of the Year, MVPs, and All-Stars.

These systems, which continually evolve based on the most innovative and cutting-edge training techniques, are the
foundation of our athletes’ success at the highest levels. They allow each athlete to train with confidence, knowing
that they’ll have the tools to achieve their greatest results.

“You’re not going to find a better workout than EXOS anywhere else. You’re going to train the
right way and train around other guys who have been successful. Why would you not want to
be in that environment? It will only make you better.”
– CHASE UTLEY, 2B, WORLD SERIES CHAMPION, ALL-STAR

PG 05
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
BASEBALL OVERVIEW
Strength. Speed. Agility. Good players excel in one or some of these
areas. Great ones combine them all.

At EXOS, we know the importance of being strong and powerful,

the need to prepare for a long and grueling season, and the agility
required to make highlight reel plays. Baseball performance training
with EXOS will help you take your game to the next level. Whether
you’re a seasoned All-Star or a new draft pick, we’ll help you become
stronger, faster, and more prepared than you’ve ever been.

INTEGRATED TRAINING SYSTEM

An integrated training system incorporates performance training,
nutrition, and physical therapy to meet the demands and rigors of a
long season. Combining strength, speed, endurance, and flexibility
with proper nutrition and recovery strategies is essential to helping
athletes earn more time on the field by improving their performance
and decreasing their risk for injury. Programs are designed to meet
each individual’s goals along with the specific demands of their
position.

PERFORMANCE TRAINING RECENT EXAMPLES OF HOW OUR TEAM HAS

SUPPORTED OUR ATHLETES’ GOALS:
Rotary power
Core strength
Speed and agility OUTFIELDER
Flexibility
REASONS FOR SUPPORT:
Recovery strategies RECOVERY FROM INJURY
EXOS SOLUTION:
NUTRITION INTEGRATED PHYSICAL THERAPY,
PERFORMANCE TRAINING, AND
NUTRITION SOLUTIONS OVER
Plans to meet body composition goals
3-MONTH PERIOD
On-site food services
Game-day nutrition strategies RESULTS:
Pre- and post-training nutrition FINISHED IN TOP 5 IN PLATE
APPEARANCES, RUNS, HITS, TOTAL
BASES, DOUBLES, EXTRA BASE HITS,
INFIELDER
REASONS FOR SUPPORT:
MAKE JUMP FROM BEING A TOP
PROSPECT TO PLAYING IN THE
MAJORS
EXOS SOLUTION:
FOCUS ON INCREASING STRENGTH,
POWER, AND SPEED TO ENHANCE
ON-FIELD SKILLS OVER 2-MONTH
PERIOD
RESULTS:
CALLED UP DURING SEASON AND

PHYSICAL THERAPY
AND RUNS CREATED WON STARTING POSITION, BATTING
.288, 15 HRS, AND 54 RBIS FOR HALF
A SEASON
Post-season check-up
Injury and surgery rehabilitation

All programs are customized to meet individual goals

and are based off of pre-training assessments, including
a Functional Movement ScreenTM, nutrition consultation,
physical therapy, and cardiovascular evaluations.

PG 06
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
BASEBALL PERFORMANCE TRAINING

BASEBALL PERFORMANCE TRAINING INCLUDES:

PERFORMANCE ASSESSMENT to identify your strengths, weaknesses, and injury risks to create an
individualized program

PERFORMANCE TRAINING 1X OR 2X PER DAY in a program that meets your goals:

- Body composition
- Power emphasis
- Baseball-specific speed
- Pain and injury rehabilitation

PERSONAL INTERVIEW to go over your goals and assessments to ensure we address and meet your needs

CUSTOMIZED ENERGY SYSTEMS DEVELOPMENT (conditioning) program based on your heart rate and sub-max VO2 testing

SOFT TISSUE MASSAGE to help prevent muscle aches, pain, and injury, while helping your body to recover for daily training
(included in 2x per day training, available as an additional service with 1x per day training packages)

INDIVIDUALIZED NUTRITION PROGRAM based on your body composition goals, including a meal builder with
recommendations for breakfast, lunch, dinner, and snacks, and our Perfect Day system to provide game day best practices

PRE- AND POST-WORKOUT SUPPLEMENTATION for optimal performance and to assist with muscle recovery and body
composition goals

TAKE-HOME INFORMATION including training, nutrition, and recovery plan and tips to help support your continued success
throughout the season

DISCOUNTED PRODUCTS for purchase from our leading equipment and supplement partners for personal use outside of EXOS

POWER
RECENT EXAMPLES OF HOW OUR TEAM HAS
SUPPORTED OUR ATHLETES’ GOALS:

RELIEF PITCHER UTILITY

REASONS FOR SUPPORT: REASONS FOR SUPPORT:
SUSTAIN HIGH PERFORMANCE RECOVERY FROM INJURY
TOWARD END OF MLB CAREER

S T R E N GT H S P E E D
EXOS SOLUTION:
EXOS SOLUTION: INTEGRATED PHYSICAL THERAPY,

AGI L I T Y
FOCUS ON PERFORMANCE PERFORMANCE TRAINING, AND
TRAINING, NUTRITION, AND NUTRITION SOLUTIONS OVER
RECOVERY STRATEGIES OVER 3-MONTH PERIOD
2-MONTH PERIOD
RESULTS:
RESULTS: ASYMPTOMATIC THROUGH 96 GAMES
APPEARED IN 52 GAMES, COMPILING PLAYED, LEADS TEAM IN DOUBLES,

E N E R GY
3-1 RECORD, 2.42 ERA, AND 1.241 2ND IN HRS AND RBIS
WHIP OVER 48.1 IP

BECOME A 5-TOOL PLAYER

PG 07
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
PERFORMANCE EVALUATION & EDUCATION
A key factor to the success of EXOS’ programs is the evaluation system that allows us to create a fully personalized
and integrated program for each athlete. Evaluations allow our team of specialists to measure each athlete’s current
physical strength, weaknesses, and muscular instability so that they may create an individual training program
to improve their strength and movement capabilities while decreasing their risk of injury. Education is also a key
component to providing athletes with knowledge and tools to achieve success throughout their careers.

EVALUATION & EDUCATION COMPONENTS

FUNCTIONAL MOVEMENT SCREENTM (FMSTM) - A series of seven movements that identifies and tracks mobility and
stability deficiencies, asymmetries, and compensation strategies within the body. It reveals energy leaks and limiting
factors that could inhibit performance and lead to non-contact injuries. Using this evaluation, our specialists create
an individualized program to address these issues at their physical root.

BODY COMPOSITION ASSESSMENT - Evaluation of body fat percentage, lean mass, and total weight. This
information helps our registered dietitians create a personalized nutrition and supplement plan to help athletes
reach their body composition goals, including increasing lean mass and decreasing their body fat percentage.

SUB-MAX VO2 - An evaluation of cardiovascular strength. The results of this assessment are used to create an
individualized cardiovascular program to improve the energy systems that an athlete needs to excel. The assessment
will determine anaerobic threshold and peak, heart rate recovery, power output, and heart rate training zones.

PILLAR STRENGTH 101 - An introductory session that serves to help new athletes understand the basic functional
activations, body awareness, and postures required to develop coordinated stability of the trunk, hips, and
shoulders. Understanding these concepts will help each athlete make the most of their exposure to EXOS’ system of
movement-based performance training.

MOVEMENT PREP 101 - A practical training session for every athlete to illustrate the connections between the
athlete’s Functional Movement ScreenTM and Pillar Strength 101. This will serve as an introduction to the fundamental
movement patterns in EXOS’ methodology and the movement-based coaching philosophy each athlete will be
exposed to during training.

NUTRITION 101 - An introductory session covering the essential details of optimal nutrition and hydration for
sport performance. Athletes will learn about the importance of carbohydrates, protein, and fat for proper fueling
for training and recovery. The session covers consumption timing, consistency of eating, and the best food and
hydration choices around training and competition.

PG 09
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
“The biggest thing I’ve noticed is the stamina and the consistency
I’ve been able to bring to my game, and it’s from a combination
of everything we do here. Upper-body and lower-body strength,
conditioning, everything we do here has a purpose. Late in the year I’m
still feeling great, and I feel like I’m just continuing to build on what I did
in the off-season at EXOS.”

– RICKY ROMERO, P, ALL-STAR

“The last couple of years I might have been a little more mentally beat
down because my physical side was lacking. It wasn’t lacking when I
was working out at EXOS, and that’s something I wanted to
re-establish in my off-season training program with EXOS.”

– ANDRE ETHIER, OF, ALL-STAR

“The nutrition aspect is big, the recovery stages, the hydration.

Normally you just think of lifting and conditioning and that’s it, but
EXOS does a great job of hammering home that if you don’t do the
right things for your body away from training you’re not going to get
the results you want from your training.”

– PHIL HUGHES, P, WORLD SERIES CHAMPION AND ALL-STAR

“I really enjoyed my time at EXOS in the off-season. I came in to work

on my speed, agility, and strength, and all the work from the turf to
the weight room has really helped me out a lot. I feel like anybody who
comes to train here is going to get a lot out of it.”

- WILL MIDDLEBROOKS, 3B

“EXOS has been everything I heard about and more. I had injuries in
the past that kept me out of games, but after my first season at EXOS I
didn’t have any injuries, played a full season, and felt healthy and strong
all year long. Even after I left for the season, the coaches gave me a
plan to work off of, kept in touch, and answered any questions I had
throughout the season. That’s the great thing about EXOS, even after
you leave they are still with you throughout the season.”

- JAFF DECKER, OF

“Guys that work here are going to excel and be better than other guys
in their sport because of what they’ll learn here. You’re going to see a
lot of kids come out of here and make an impact in professional sports.”

- CURT SCHILLING, 3X WORLD SERIES CHAMPION AND ALL-STAR

PG 11
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
EXAMPLE TRAINING WEEK 1X PER DAY
The below schedule is an example. Training times may be different depending on the athletes’ and training
group schedule.

EXAMPLE TRAINING WEEK 2X PER DAY

The below schedule is an example. Training times may be different depending on the athletes’ and training
group schedule.
EXOS ATHLETES’ PERFORMANCE INSTITUTE LOCATIONS
PHOENIX ARIZONA LOS ANGELES CALIFORNIA | STUBHUB CENTER SAN DIEGO CALIFORNIA | SKLZ HEADQUARTERS

PENSACOLA FLORIDA | ANDREWS INSTITUTE DALLAS TEXAS | FIELDHOUSE USA RALEIGH NORTH CAROLINA | RALEIGH ORTHOPAEDIC

CARY NORTH CAROLINA | RALEIGH ORTHOPAEDIC ROCHESTER MINNESOTA | MAYO CLINIC SPORTS MEDICINE CENTER

PG 13
TRAINING AVAILBLE IN: ARIZONA | CALIFORNIA | FLORIDA | MINNESOTA | NORTH CAROLINA | TEXAS
EXOS IS DEDICATED TO SUPPORTING YOUR GOALS AT EVERY STAGE OF
YOUR PROFESSIONAL BASEBALL CAREER. WHETHER A PROSPECT LOOKING
TO CLIMB UP THE ORGANIZATION OR A VETERAN LOOKING TO LEAD YOUR
TEAM TO OCTOBER OR EARN YOUR NEXT BIG CONTRACT, OUR INTEGRATED
TRAINING, NUTRITION, AND REHABILITATION PROGRAM IS BUILT AROUND
YOUR GOALS AND NEEDS.

OUR TEAM OF EXPERTS WORK HAND-IN-HAND AT EACH OF OUR WORLD-

CLASS FACILITIES TO PROVIDE YOU WITH THE PREMIER OFF-SEASON
TRAINING EXPERIENCE TO BEST PREPARE YOU FOR SPRING TRAINING
AND THE GRIND OF A LONG BASEBALL SEASON. WE KNOW THAT EVERY
PITCH, EVERY AT-BAT, EVERY INNING IS IMPORTANT TO YOU, AND WE
WORK TIRELESSLY TO MAKE SURE YOU ARE PREPARED WITH THE TOOLS
AND KNOWLEDGE TO REACH YOUR PERFORMANCE GOALS.

FOR MORE INFORMATION ON OUR OFF-SEASON TRAINING, REHABILITATION,

AND NUTRITION SERVICES, CONTACT OUR TEAM TODAY.

JASON MARESH | 903 821 6923 | JMARESH @ TEAMEXOS.COM

© 2014 Athletes’ Performance, Inc.