New

In-Season Baseball Program

Ramosfitness

Baseball , Multi-sport, Youth Sports, Field Sports
Coach
Gary Ramos

This program is built for baseball players who want to stay strong, explosive, and perform all season long — not just survive it.

You’re lifting 4 days a week, total body every session. We’re not chasing soreness or fatigue. We’re chasing intent, power, and consistency.

Estimated recovery around Games Per Week: 2 Games/Week: Recovery should be just fine and lifts can be easily managed. 3 Games/Week: Recovery should be ok, but may need small tweaks based on soreness. 4 Games/Week: Recovery is manageable. However may need to drop 1 lift some weeks or cut a set to stay fresh. 5 Games Plus: May need to be cut down to one or two quality lifts.

⚠️ Important Disclaimer With any training program, there is always a risk of injury. Athletes must approach every session with focus, attention to form, and a commitment to doing things the right way. Don’t rush reps. Don’t chase heavier than needed weight just to say you lifted more. Come into the gym ready to train with purpose, take care of your body, and stay locked in to prevent injuries and get the most out of this program.

$35
Get In-Season Baseball Program
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Keep Strength & Explosiveness All Season
Instead of getting weaker or losing pop as the season drags on, you’ll stay strong, fast, and powerful — exactly what you need to keep swinging hard and moving well deep into the season.
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Train Smarter to Perform Better
Every session is designed to build you up, not wear you down. You’ll stay fresh for games, minimize soreness, and keep your body durable through the grind of a long season.
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Build and Maintain Rotational Power
This program keeps your core, hips, and shoulders sharp. The rotational work directly carries over to better swing speed, harder throws, and more efficient movement — without beating up your body.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full GYM Access
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Front Squat

3 x 5

A2

Vertical Jump

3 x 3

B1

DB Rear Foot Elevated Split Squat

3 x 5

B2

Lateral Bound

3 x 3

C1

Landmine Bar Twist

3 x 6

C2

Med Ball Rotational Throw

3 x 3

D1

DB Bench Press

3 x 5

D2

Counter Movement Medball Shotput

3 x 3

Monday
Week 1 Day 2

A1

Trap Bar Deadlift

3 x 5

A2

Forward Bound

3 x 3

B1

DB Shoulder Press

3 x 5

B2

Medicine Ball Slam

3 x 3

C1

Single Arm Farmer Walk

C2

Med Ball Rotational Throw

D1

Kneeling Landmine Press

3 x 5

D2

Band Rotations

3 x 3

Wednesday
Week 1 Day 4

A1

Rear Foot Elevated Split Squat

3 x 5

A2

Band Face Pull

3 x 5

B1

1-Arm DB Row

3 x 5

B2

Half-Kneeling Med Ball Chop

3 x 3

C1

Single Leg RDL

3 x 5

C2

Single Arm Russian KB Swing

3 x 5

Thursday
Week 1 Day 5

A1

TrapBar Jump

3 x 5

A2

Forward Bound

3 x 3

B1

DB Push Press

3 x 5

B2

Plyo Push-Up

3 x 3

C1

Side Plank

1 x 0:30

C2

Isometric Lunge Hold

@ 30

Coach
More from Ramosfitness
coach-avatar Gary Ramos

I’m a former D3 baseball player who’s stayed in the game. I help hitters drive the ball with more power. I work with athletes focusing on strength, speed, and rotational power to keep them explosive when it matters. If you’re serious about getting better and want a clear plan to follow, you’re in the right place.

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Stay strong. Stay explosive. Dominate all season!

This program keeps you strong, explosive, and ready to perform every week of the season. Built for ballplayers who want to stay powerful, move better, and dominate on the field — without getting worn down. Train smart. Stay fresh. Play your best when it co

Get In-Season Baseball Program
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In-Season Baseball Program
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