The College Baseball 12-Week Off-Season Workout Program
A complete 12-week off-season program built for the weight room you actually have access to — trap bar, kettlebells, dumbbells, bands. No Olympic platform. No dedicated S&C coach required. Every exercise has a listed substitution.
- Linear periodization — simple, self-manageable progression
- 3-phase structure: Foundation → Strength → Peak Power
- Trap bar deadlift + KB swing power development system
- 4 training days per week, 60–75 minutes per session
- VeloRESET arm care built in every upper body session
- Full equipment substitution guide for every exercise
"Built for the D2, D3, NAIA, and JuCo athlete who needs a serious program — without assuming you train at a Power Five facility."
— Joey Myers, HittingPerformanceLab.com
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All three phases, all four training days — every set, rep, load, and substitution.
Trap bar hinge pattern, KB swing introduction, mobility correctives, VeloRESET arm care foundation. Build the structural base before intensity climbs.
Loads increase. KB swing + box jump power complex introduced. Sprint work added. Med ball loads increase to 10–12 lb.
Peak loads, heavy power complexes, 30-yard sprints, 12–15 lb med ball rotational work. Extended arm care for throw-volume resumption.
Joey Myers — HittingPerformanceLab.com
Joey Myers played D1 baseball at Fresno State and has spent 15+ years studying the biomechanics behind elite-level hitting and athletic development. He's worked with athletes at every level — from youth baseball to professional players — using the Catapult Loading System (CLS) framework he developed at HittingPerformanceLab.com.
This program is built around what Joey has seen work at programs without Power Five budgets — athletes who had to figure out how to get stronger, faster, and healthier with the equipment they had. Linear periodization, the trap bar deadlift, and the KB swing are the tools that show up again and again in that context.
Most off-season programs assume an infrastructure that doesn't exist at D2/D3/NAIA/JuCo programs. This one doesn't.
Every exercise lists a substitution. No Olympic platform? No trap bar? No cable machine? Every session still works.
No coach adjusting your loads every session. Add weight when you hit all reps. Hold when you don't. Simple and effective.
Trap bar deadlift + KB swing complex delivers the same triple-extension development as a power clean — without requiring a platform or technical coaching.
VeloRESET arm care is built into every upper body session starting Week 1 — not added when your arm already hurts.
Printable workout tables for all 3 phases and all 4 training days. Equipment substitutions for every exercise. Built for the weight room you actually have.
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