Tri Star Strength x Rehab
Baseball , Strength & ConditioningMost athletes train hard in the off-season…
then slowly lose strength, power, and arm durability once the season begins.
Not because they’re lazy—
but because in-season training is often misunderstood or ignored.
The Tri Star IN/SZN Protocol was developed by a Physical Therapist and Strength Coach who work with baseball athletes daily to solve exactly that problem.
This program is designed to help baseball and softball athletes maintain strength, power, and durability throughout the season without interfering with practices, games, or recovery.
Inside the program you'll find structured weekly training that blends:
⚾ Strength maintenance
⚡ Power and speed work
🛡 Arm care and durability protocols
🧠 Smart workload management during the season
The goal isn’t to train harder during the season.
The goal is to train smarter so performance stays high from opening day through playoffs and summer ball.
Developed by
Josh Davis PT, DPT, CSCS – Clinical Baseball Specialist
Colby Backus CSCS – Former Tennessee Volunteers Baseball Player
1 sessions per week
Must use App app to view and log training
Program Training
A1
Low Plank
2 x 0:45
A2
Side Plank w/ Hand Behind Head
A
Box Jump (+PF)
1 x 4
B1
SSB Box Squat
3 x 5
B2
DB Flat Bench Press
3 x 5
C1
BB Glute Bridge From Ground
3 x 6
C2
SA Dumbbell Row
3 x 5
D1
Nordics | Eccentric
3 x 4
D2
Skater Hops
3 x 10
D3
Yoga Pushup
3 x 8
E1
Serratus March
3 x 10
E2
Side ISO Abs TL March
3 x 5
F
Deep Pushup Hold
1 x 0:45
A1
The World's Greatest Stretch
1 x 7
A2
Cat Cows
1 x 7
A3
Child's Pose x Thread Needle
1 x 7
A4
Bird Dogs
1 x 7
A5
Serratus Wall Slides
1 x 7
A
Full Body Activation | Primer
2 x 5
B
Walking Lunge with Rotations
2 x 10
C
Hamstring Scoops
2 x 10
D
Switching Drill - A Skip
2 x 10
E
Power Skips
2 x 4
F
Banded Monster Walks
2 x 6
G
Linear Mini Band Walks
2 x 6
A
Seated Arm Swings
3 x 0:10
B
Lateral Shuffle to Sprint
3 x 20
C1
4 Finger ISO Deadhang
2 x 0:45
C2
Seated DB ER on Bench
2 x 6
C3
DB Reverse Curl - Standing
2 x 15
C4
Banded Split Stance Speed OH Tri's
2 x 15
D1
HK Cable Rotations | HEAVY
2 x 5
D2
Split Stance TRX Pallof Press to Lateral Fallout + Rotation
2 x 5
A
90/90 Shinbox
2 x 5
B
Copenhagen Hip Drops
2 x 5
C
SL Long Lever Hamstring Switches w/ ISO Hold
2 x 8
D
Bench Hip Flexor ISO
2 x 0:45
A
Broad Jumps
3 x 3
B1
TB Deadlift
3 x 5 @ 0.7
B2
HK SA Landmine OH Press
3 x 8
C1
Band or Cable Row (ISO Abs)
3 x 5
C2
Banded Monster Walks
3 x 10
D1
Pullups
3 x 5
D2
Banded Pushup
3 x 6
D3
Banded Lateral Broad Jump
3 x 3
E1
Suitcase Walk
2 x 20
E2
Swiss Ball Hamstring Curl
2 x 12
A1
The World's Greatest Stretch
1 x 7
A2
Cat Cows
1 x 7
A3
Child's Pose x Thread Needle
1 x 7
A4
Bird Dogs
1 x 7
A5
Serratus Wall Slides
1 x 7
A1
Full Body Activation | Primer
1 x 5
A2
Deep Tier Plyo Lunge
1 x 25
A3
POGOs
1 x 10
A4
Double Heiden to Stick
1 x 3
A5
Wall Switches
1 x 10
A6
Banded Monster Walks
1 x 6
A7
Linear Mini Band Walks
1 x 6
B
S Run
3 x 30
A1
Full Body Activation | Primer
2 x 5
A2
Switching Drill - A Skip
2 x 10
A3
Deep Tier Plyo Lunge
2 x 20
B
Tempo Run
1 x 20:00
C1
4 Finger ISO Deadhang
2 x 0:30
C2
Waiter Walks
2 x 20
C3
Seated DB ER on Bench
2 x 5
C4
DB or Plate IR Pickups
2 x 5
D1
Plate or KB Pronation ISO
2 x 2 @ 0:30
D2
Banded Ulnar Deviation
2 x 2 @ 0:30
D3
Baseball Bat Supinations
2 x 10
Train IN-SEASON with Intent. Specificity. Intensity.
Get Baseball IN//SZN Protocol
Cam Hayworth
Virginia Tech Commit LHP/1B
Verified Athlete"Since training with Tri Star, I’ve gained muscle, become more explosive, and increased my pitching velocity without pain. Full-body training has taken stress off my arm, and the testing metrics help identify imbalances so workouts are built exactly around what I need."
Ethan Roller
Regent University 3B
Verified Athlete"I came to Tri Star after a labrum tear with pain, weakness, and no mobility. Now I’m pain-free, stronger than ever, and my exit velo went from 92 to 104. The force plate testing shows exactly where I need to improve, and the workouts are built specifically for me and my sport."
Colton Masters
Crockett HS 2B/SS/RHP
Verified Athlete"I started at 125 lbs and now I’m 161 while getting faster and stronger. My exit velo is up to 92 and I’m throwing 79 mph with a healthy arm. The data tracking shows my weak spots and helps build workouts that improve exactly what I need for my game."
Liam Skeen
Union HS SS/RHP
Verified Athlete"I used to have poor body control and felt like I had to throw with everything I had just to hit 90 mph. Now my mechanics are clean, my body is under control, and I can cruise at 90+ with better command. I feel stronger, more powerful, and my recovery is way better. My body can now handle the output."
