The College Baseball In-Season Workout Program
Two days per week. Sixty minutes max. Maintain the strength you built all fall through a 14–16 week conference schedule — without dead legs or a tired arm at regionals.
- 2 days/week — works around any college schedule
- Day A: Full body strength (60 min)
- Day B: Upper body + full VeloRESET arm care (60 min)
- Weekend series protocol — Day B only, no lower body
- Travel week protocol — bus trips, hotel arm care, late arrivals
- Game-day morning activation (10 min, no weight room)
- Six in-season laws built into every week
"D2, D3, NAIA, and JuCo players don't have S&C staff managing their programs. This is built to be self-managed, self-monitored, and adaptable to any weight room or travel schedule."
— Joey Myers, HittingPerformanceLab.com
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Everything a D2/D3/NAIA/JuCo player needs to hold onto off-season strength from Opening Day through conference championships.
Back squat, trap bar deadlift, KB swing, bench, rows, weighted pull-ups, box jumps, med ball rotational throws, Pallof press. 3 sets × 5–8 reps at 78–82% 1RM.
DB bench, pull-ups, shoulder press, cable row, rear delt, rotational core — followed by the full 15–18 min VeloRESET arm care protocol (Phase A + B + C).
Fri–Sat–Sun series: Day B only, no lower body. Travel weeks: complete both sessions before departure, hotel arm care protocol for the road.
Joey Myers — HittingPerformanceLab.com
Joey Myers played D1 baseball at Fresno State and has spent 15+ years studying the biomechanics behind elite hitting and athletic development. He works with athletes at every level — from youth baseball through professional players.
This program was built because D2, D3, NAIA, and JuCo players almost never have an S&C staff managing their in-season training. Most either stop lifting entirely or try to maintain an off-season volume that wrecks their legs before conference play. Two days, the right load, and the right protocols — that's what it actually takes.
Every athlete in this program operates by these six rules. They're built into the PDF. Break them and the program doesn't work.
Lower body fatigue reduces velocity and increases arm stress as the body compensates. Non-negotiable for starters and relievers.
Game-day lifting depletes the reserves needed for explosive performance in late innings. Morning activation only on game days.
College throw volume peaks during conference play. VeloRESET is what prevents that from accumulating into overuse injury.
Three-game Fri–Sat–Sun: upper body and arm care only. No lower body from Wednesday through Sunday. Fresh legs for three consecutive games.
Bus trips, hotel nights, and late arrivals add cumulative fatigue. Complete sessions before departure; never lift the day of travel.
Score 7 or above any morning: mobility only. Three days in a row at 7+: full deload week. Accumulated fatigue is the #1 cause of late-season injuries.
Both workouts, all protocols, and the travel week plan — printable, equipment-adaptable, and built for the D2/D3/NAIA/JuCo schedule. Keep your off-season gains all the way through regionals.
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