Baseball Strength Training Program for Middle School Athletes

Redemption Physical Therapy and Performance

Baseball , Softball
Coach
Ryan Brown

Are you a dedicated baseball player looking to take your game to the next level? Look no further! The Baseball Strength Training Monthly Program is specifically designed to help you unleash your true potential on the field.

This monthly program helps you build the foundation to get the RESULTS on the field that you've always dreamed of!

$49
Get Baseball Strength Training Program for Middle School Athletes
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Gain Explosive Power
Our program focuses on building explosive power to enhance your hitting, pitching, and overall performance on the field. You'll learn a combination of proven strength exercises and baseball specific movements, ensuring you generate maximum force with every swing or throw.
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Build Baseball-Specific Strength
Strength is the foundation of a becoming an elite baseball player. Our program includes a comprehensive, full body strengthening regimen to help you develop a rock-solid foundation for your game. You'll improve stability, rotational power, and overall body control, leading to enhanced hitting power and improved throwing velocity.
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Prevent Injuries:
We understand the importance of staying healthy and injury-free throughout the season. That's why our program incorporates injury prevention exercises and techniques specifically tailored for baseball players. By focusing on strengthening your shoulder, elbow, and lower body, you'll reduce the risk of common baseball-related injuries, allowing you to stay on top of your game.
Features
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Programming 3 days per week
Strength training, mobility work, and arm care that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Resistance Bands // Light Medicine Ball (4-6 lbs)
Recommended
Cable Machine
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Baseball Dynamic Warm-Up

Quad Stretch to Toe Touch x6/side Reverse Lunge to Overhead Reach x6/side Bridge with Marching x10/side Prone Overhead Shoulder Press x10 Alternating Split Jumps 2x8/side

B1

Goblet Squat

4 x 10

B2

MB Floor Slam

3 x 8

C1

2 DB Rear Foot Elevated Split Squat

4 x 8

C2

Straight Leg Med Ball OH Sit-Up

4 x 10

D1

3 Point Row

3 x 10

D2

Bear Crawl

3 x 10

E1

Anti-Extension Dead Bug

3 x 10

E2

Dynamic Blackburn

3 x 12

Tuesday
Week 1 Day 3

Prep

A

Baseball Dynamic Warm-Up

Quad Stretch to Toe Touch x6/side Reverse Lunge to Overhead Reach x6/side Bridge with Marching x10/side Prone Overhead Shoulder Press x10 Alternating Split Jumps 2x8/side

B1

DB Bench Press

4 x 8

B2

Split Stance Rotation

4 x 10

C1

Chin-Up

3 x MAX

C2

Half Kneeling Single Arm Cable Press

3 x 10

D1

Alternating Prone DB Bench Row

4 x 10

D2

Push Up with Rotation

4 x 6

E1

DB Curl to Overhead Press

3 x 10

E2

Prone T to Y

3 x 10

Thursday
Week 1 Day 5

Prep

A

Baseball Dynamic Warm-Up

Quad Stretch to Toe Touch x6/side Reverse Lunge to Overhead Reach x6/side Bridge with Marching x10/side Prone Overhead Shoulder Press x10 Alternating Split Jumps 2x8/side

B1

Wide Stance Goblet Lateral Lunge

4 x 6

B2

Rotational Band Press

4 x 8

C1

DB Reverse Lunge

4 x 8

C2

Bear Hold KB Pull Thru

4 x 6

D1

DB Step Ups

3 x 8

D2

Half Kneeling Lift

3 x 8

E1

MB Russian Twist

4 x 20

E2

DB Reverse Fly

4 x 10

Coach
More from Redemption Physical Therapy and Performance
coach-avatar Ryan Brown

Ryan is a Doctor of Physical Therapy, Board-Certified Specialist in Orthopedic Physical Therapy, and a Certified Strength and Conditioning Specialist. He was a 4-year starter in centerfield for the Tribe of William and Mary Baseball Team. He holds the school record for most games started and played. Ryan is highly skilled in sports performance training for baseball and softball athletes.

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Build the Foundation of Excellence

Increase strength and durability, improve performance, and decrease the risk of unnecessary injuries. Get Started Today.

Get Baseball Strength Training Program for Middle School Athletes
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FAQs
What is the minimum age requirement for the training program?
Our program is specifically designed for middle school athletes, typically ranging from ages 11 to 14.
How long does the program last?
The program is 8 weeks in length - perfect length of time for younger athletes who are new to training. Opportunities to continue training with Coach Ryan Brown will be available upon complete of the program.
How will athletes receive guidance during the online program?
Our online program includes support and guidance from your experienced coach. Athletes can communicate with the coach through the online platform, ask questions, and receive feedback on their progress.
The Proof
verified-athlete-avatar Isaac Brooks

College Baseball Player

Verified Athlete

"Doctor Ryan Brown is great! He has helped me tremendously in many different ways he has helped me get much stronger and athletic. He does specific exercises that will help you compete at the highest level. I highly recommend Doctor Brown to anyone whether it’s physical therapy or strength training!"

verified-athlete-avatar Alex McCreight

High School Athlete

Verified Athlete

"Ryan has been such a blessing to me this last year! The workout plans that he crafted for me have been so beneficial in getting my body ready for this upcoming baseball season!"

Baseball Strength Training Program for Middle School Athletes
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