The D1 Baseball 12-Week
Off-Season Workout Program
Built for Division I baseball players. Three phases. Four days per week. Olympic lifts, FMS correctives, PAP complex training, and the VeloRESET arm care protocol — all in one printable PDF.
- 3-phase periodization: Hypertrophy → Strength/Power → Peak Power
- Olympic lifting progression (hang clean → power snatch → PAP complex)
- FMS-based correctives integrated into every warm-up
- VeloRESET arm care protocol included — 15–20 min every upper body day
- MAT activation built into Phase 2 & 3 pre-session prep
- 4 training days per week | 75–90 min max per session
"If you're serious about being ready for spring, this is the program." — Joey Myers, Fresno State
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What's Inside the PDF
A complete, printable 12-week program. Not a template — a periodized plan with every set, rep, and load specified.
Hypertrophy & Movement Foundation
- 65–75% 1RM | 8–12 reps
- FMS corrective integration daily
- Hang power clean technique intro
- Hip 90/90 + shoulder mobility protocol
- VeloRESET arm care begins
Strength & Power Development
- 75–88% 1RM | 4–6 reps
- Power snatch introduced Week 6
- PAP complex pairs (Thursday)
- Depth jumps + lateral bounding
- MAT activation added pre-session
Peak Power & Sport-Specific
- 88–95% 1RM | 2–5 reps
- 40-yd sprints + box jump combos
- Bench/pull-up + med ball PAP complex
- Extended 20-min arm care Fridays
- VBT principles + first-step work
Also Included in the Download:
- Hip & Shoulder Mobility Protocol
- VeloRESET Arm Care Protocol
- Load Key & RPE Reference
- FMS Assessment Overview
- Pitcher-Specific Recovery Notes
- PAP Complex Pair Explanations
Joey Myers — HittingPerformanceLab.com
Joey Myers played Division I baseball at Fresno State and has spent the last 15+ years studying the biomechanics behind elite bat speed. He's the founder of the Catapult Loading System (CLS) — a science-based hitting framework that's been used by coaches and players at every level of the game.
HPL has published research-based training programs for high school baseball and softball athletes that have been downloaded tens of thousands of times. This D1 program applies the same evidence-based framework to the demands and facility access of Division I programs.
Built for D1, Not Repurposed from a Fitness Blog
3-Phase Progressive Model
Not one block of workouts repeated 12 weeks. Each phase has a specific physiological target and builds directly on the previous one — hypertrophy into strength into peak power.
Hang Clean → Power Snatch → PAP
Olympic lifts are progressively loaded across all three phases. Phase 2 introduces PAP complex pairs — the most effective method for converting maximal strength into explosive power output.
VeloRESET Built In — Not Optional
The VeloRESET arm care protocol follows every upper body session. It's in the program, not an afterthought. Overhead athletes who skip post-session recovery show measurable posterior shoulder tightness within 4 weeks.
FMS Correctives From Day 1
Every Phase 1 warm-up includes corrective exercises targeting the most common FMS findings in baseball players: hip mobility asymmetry, posterior shoulder restriction, and core stability deficits.
Get the Full 12-Week Program Free
Printable workout tables for every session. Enter your email and I'll send it straight to your inbox — no opt-in tricks, no spam, just the program.
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