12 wk Baseball Off-Season: Intermediate
True Grind Systems
BaseballThe 12-week Strength and Power Program for intermediate baseball and softball athletes focuses on correcting, revising, and upgrading movement patterns to enhance performance. This program emphasizes sport-specific movements to increase power, velocity, and overall athleticism. By targeting key areas of fitness, strength, and explosiveness, athletes will experience muscular adaptations that directly transfer to improved performance during the competition season. Our goal is to have you performing at your peak when it matters most.
A1
Shin Box
2 x 8
A2
Half-Kneeling WY Press
2 x 8
A3
Bodyweight Cossack Squats
2 x 8
B1
Snap Downs
1 x 5
B2
Snap Down to Vertical Jump
1 x 4
B3
1-Leg Snap Down
1 x 3
B4
Repeat Squat Jump
2 x 5
C
Loaded Goblet Squat
3 x 6
D1
Dumbbell Floor Press
3 x 8
D2
Bear Crawl with Shoulder Taps
3 x 8
E1
Lateral Step-Up
3 x 6
E2
Push-Ups
3 x 6
F
Iso Cossack Squat
2 x 15
A1
Roll to Reach
2 x 8
A2
Isometric Hamstring Bridge
2 x 20
A3
Shoulder Angels
2 x 8
B1
Broad Jumps
2 x 4
B2
Ice Skater to Split-Squat
2 x 4
B3
RDL with Forward Reach
2 x 8
C1
Loaded RDL
3 x 8
C2
Pull-Ups
3 x 12
D
Barbell Hip Thrusts
3 x 12
E1
Isometric Inverted Row
3 x 15
E2
Inverted Rows
3 x 10
E3
Waiter Walk
3 x 20
F
Farmer's Carry
2 x 40
A1
Shin Box Folds
1 x 8
A2
Thread the Needle
1 x 8
A3
Groiner with Hip Lift
1 x 6
B1
Banded Hip Hide
2 x 8
B2
Isometric Chin-Up with Knees to Elbows
2 x MAX
C1
Low Carry Reverse Lunge
3 x 8
C2
Half-Kneeling Horizontal Chop
3 x 8
D1
Half-Kneeling Rotational Press
3 x 8
D2
Rotating Plank
3 x 6
E1
Goblet Lateral Lunge
3 x 8
E2
Seated Dumbbell Shoulder External Rotation (ER)
3 x 8
F1
Chest Supported Dumbbell Lateral Raise
2 x 8
F2
Dumbbell Hammer Curls
2 x 10
F3
Tricep Press Down
2 x 10
Brandon Janecka
I earned my degree in Exercise & Sports Science from Texas State University and have been coaching since 2012, working with thousands of athletes, including those in the NCAA, MLB, NFL, and AVP. I specialize in training rotational athletes, focusing on movement quality to enhance performance and reduce injury risk. Since 2015, I’ve owned and operated a performance facility in Texas.
Don’t let another off-season slip by. This is your chance to train smarter, move better, and dominate your sport. Join the True Grind Systems 12-Week Online Program today and unlock your full potential. Your best season starts here—don’t wait!
Get 12 wk Baseball Off-Season: Intermediate
