Diamond Development (Advanced)
Meech Performance LLC
Baseball , Multi-sport, Strength & ConditioningThis program is built for baseball players who know they need to train in the offseason, but don’t have a clear plan to follow. Most athletes piece together random drills, lifts, and throwing routines from past experience or what they see online, but without structure, progression, and intent, results are inconsistent.
As a former player, I understand how valuable the offseason is. Between team practices, lifting, throwing, hitting, and everything else, time is limited and guessing your way through training is a recipe for falling behind. Most athletes aren’t lacking effort, they’re lacking direction.
This 12-week offseason system provides a complete, structured plan for hitting, throwing, and strength training. It walks you step-by-step from early offseason into pre-season, showing you exactly what to do and how to progress each week. Instead of repeating the same routines, you’ll follow a proven structure designed to build strength, improve movement, and prepare you for the demands of the season.
If you’re serious about getting better and want a clear roadmap instead of guessing, this program gives you the structure needed to maximize your offseason and show up prepared when it matters most.
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds
B
J-Bands
For Completion
C
Recovery Throw Day
For Completion
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds
Movement Prep/Drill Work
B
Choose 2-3 Movement Drills: 1. Stride-Load 2. No Stride 3. Choke Up 4. Step-Back
Conditioning
C
Hitting Progression
A. Tee (< 40 swings) - use 2-3 movement drills at various locations (in, out, up down) - 2 rounds of 6-10 swings B. Front Toss (<50 swings) - consistent line drives through the middle of field C. BP/Machine (< 30 swings) - build to competitive "game-like" speed - keep intent <80%
A
4 Step Accel
2 x 2
B
Prowler Accel
4 x 1 @ 10
C
HK Start Sprints
4 x 1 @ 10
D1
Trap Bar Pull
3 x 4
D2
Broad Jump
3 x 3
E1
Front Squat
4 x 4
E2
Hip Airplane
3 x 4
F
DB RDL
2 x 8
A1
TRX Face Pull
2 x 12
A2
Isometric Push Up
2 x 25
B
HK MB Shot Put
3 x 5
C1
DB Bench Press
3 x 5
C2
YTW
3 x 3
D
Chest-Supported DB Row
3 x 6
E1
SA Kneeling LM Press
2 x 8
E2
SA High Band Row
2 x 8
F
Cable Rotations
2 x 8
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds *Do not do twice, if following hitting or throwing are done consecutively.
Movement Prep/Drill Work
B
Choose 2-3 Movement Drills: 1. Stride-Load 2. No Stride 3. Choke Up 4. Step-Back
Conditioning
C
Hitting Progression
A. Complete Warmup B. Tee (< 40 swings) - use 2-3 movement drills at various locations (in, out, up down) - 2 rounds of 6-10 swings C. Front Toss (<50 swings) - consistent line drives through the middle of field D. BP/Machine (< 30 swings) - build to competitive "game-like" speed - maintain moderate intent to drive the baseball. Do not overswing as we're in the early offseason. High intent is not the priority yet.
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds
B
J-Bands
For Completion
C
Moderate Throw Day
For Completion
Optional Recovery Circuit
A
2 Rounds (Optional) Lunge iso x 25 sec each leg Hip Flexor plank Iso x 25 sec Hanging Weight Transfers
A
Accel Bounds
3 x 1 @ 10
B
Chain Resisted Sprint
4 x 1 @ 10
C
2 Point Start Sprint
4 x 1 @ 10
D1
KB swings
3 x 8
D2
Seated Box Jump
3 x 3
E
DB RFESS
3 x 5
F
LM Kickstand RDL
2 x 8
G1
GHD Hamstring Curl
2 x 8
G2
DB Seated Single Leg Calf Raise
2 x 10
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds
B
J-Bands
For Completion
C
Recovery Throw Day
For Completion
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds *Do not do twice, if following hitting or throwing are done consecutively.
Movement Prep/Drill Work
B
Choose 2-3 Movement Drills: 1. Stride-Load 2. No Stride 3. Choke Up 4. Step-Back
Conditioning
C
Hitting Progression
A. Complete Warmup B. Tee (< 40 swings) - use 2-3 movement drills at various locations (in, out, up down) - 2 rounds of 6-10 swings C. Front Toss (<50 swings) - consistent line drives through the middle of field D. BP/Machine (< 30 swings) - build to competitive "game-like" speed - maintain moderate intent to drive the baseball. Do not overswing as we're in the early offseason. High intent is not the priority yet.
A1
Band YTA
2 x 5
A2
Pallof Cable Walks
2 x 5
B1
MB OVH THrow
2 x 4
B2
TK MB Chest Pass
2 x 6
C1
Incline DB Bench Press
2 x 8
C2
Lat Pulldown
2 x 8
D1
Seated DB Shoulder Press
2 x 8
D2
1-Arm DB Row
2 x 5
Conditioning
A
Dynamic Warmup - Throw/Hit
90/90 Hip Switches x 5-8/side Yoga Push Up x 5 reps Inchworm x 5 reps World's Greatest Stretch x 5-8/side Lateral Lunge with Overheard Reach x 5-8/side Forward/Back Skip with Arm Swing x 15 yards F/B Side Shuffle with Overheard Reach x 15 yds F/B Carioca x 15 yds F/B Sprint up to 95% - 2-3 x 10-20 yds *Do not do twice, if following hitting or throwing are done consecutively.
Movement Prep/Drill Work
B
Choose 2-3 Movement Drills: 1. Stride-Load 2. No Stride 3. Choke Up 4. Step-Back
Conditioning
C
Hitting Progression
A. Complete Warmup B. Tee (<30 swings) - use 2-3 movement drills at various locations (in, out, up down) - 2 rounds of 6-10 swings C. Front Toss (30-50 swings) - consistent line drives through the middle of field D. BP/Machine (<20 swings) - competitive to build up to "game-like" speed - keep intent <85%
David Meech
David is a former pro baseball player and Certified Strength and Conditioning Specialist (CSCS) who helps athletes improve on and off the field. Using an “attack the basics” approach, he builds strong, repeatable habits that translate to performance. David understands every athlete moves differently and focuses on developing fundamentals that drive consistent, game ready results.
Connor Wise
Connor Wise is a Certified Strength and Conditioning Specialist (CSCS) and current Coaching Assistant at the D1 Level. He has experience across multiple sports and was a previous intern for football and olympic strength and conditioning at Western Kentucky University. He also served as the Associate Head Strength Coach at a D1 Training Facility, working with tons of athletes
Join now and set yourself apart. These 12 weeks will prepare you, push the needle of your performance, and take your next season to a whole new level. Go Build.
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