The High School Baseball In-Season Workout Program
Two days per week. 45–60 minutes per session. Everything you need to keep the strength you built all off-season — without showing up to games with dead legs or a tired arm.
- 2 days/week — works around any game schedule
- Day A: Full body strength (60 min)
- Day B: Upper body + full VeloRESET arm care (60 min)
- Tournament week protocol — 1 day, no lower body
- Game-day morning activation routine (10 min, no weight room)
- Home mobility routine — 3x/week, 20 min, no equipment
"Most players lose 15–20% of their off-season strength by Week 6. Two sessions a week at the right load is all it takes to hold onto it through playoffs."
— Joey Myers, HittingPerformanceLab.com
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Everything you need to stay strong, healthy, and explosive from Opening Day through the state playoffs.
Back squat, Romanian deadlift, KB swing, bench, rows, pull-ups, box jumps, med ball rotational throws. 3 sets × 6–8 reps at 75–82% 1RM.
DB bench, pull-ups, shoulder press, rows, rear delt work, rotational core — followed by the full 15–18 min VeloRESET arm care protocol.
Drop to Day B only. No lower body. Full arm care maintained. Specific modifications for playoff brackets and back-to-back-day situations.
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's worked with athletes at every level — from youth baseball through professional players.
This in-season program is built around one observation: the high school players who hold their strength and stay healthy through playoffs are rarely the ones who worked hardest during the season. They're the ones who recovered smartest. Two days a week, arm care every upper body session, mobility on the off days.
Every athlete in this program operates by these five rules. They're built into the PDF. Break them and the program doesn't work.
Heavy squats and deadlifts create leg fatigue that directly reduces pitch velocity and stride mechanics. Non-negotiable for pitchers.
Game-day lifting depletes the reserves needed for explosive performance. Morning activation routine only on game days — no weight room.
Throw volume is at its peak during the season. VeloRESET is what prevents that from accumulating into injury. Fifteen minutes. Every session.
Four or more games in a week: drop to upper body and arm care only. No lower body at all. Recovery is the performance priority.
Rate fatigue 1–10 every morning. Any day you hit 7 or above: mobility only, no lifting. Accumulated fatigue is the #1 cause of in-season injuries.
Both workouts, all protocols, and the tournament week plan — printable and ready for the weight room. Keep your off-season gains all the way to state.
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