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Youth Diamond Development

True Grind Systems

Baseball , Softball
Coach
Brandon Janecka

Youth Diamond Development is a subscription-based online strength training program designed specifically for middle school baseball and softball athletes. This program delivers weekly workouts tailored to the unique demands of rotational sports, helping young athletes build strength, increase power, and enhance overall athleticism using only bands and bodyweight exercises. Developed by a team of experienced strength coaches and physical therapists, Youth Diamond Development combines expert knowledge, experience, and wisdom to provide a comprehensive program that focuses on improving movement patterns, reducing injury risk, and optimizing performance.

What makes this program unique is its sport-specific focus, addressing the unique physical demands of baseball and softball while incorporating injury prevention strategies that emphasize proper movement patterns to reinforce stability, mobility, and strength, keeping athletes healthy and protected. The program takes seasonal considerations into account, evolving throughout the year to align with the changing demands of the baseball and softball seasons. With progressive strength development, exercises are designed to ensure consistent growth in power and performance without the need for heavy equipment. The expert-driven approach, a collaborative effort between strength coaches and physical therapists, ensures a well-rounded program that balances strength, power, and injury resilience.

Whether your athlete is looking to improve their game or stay strong and injury-free throughout the season, Youth Diamond Development provides the perfect foundation for long-term success. Join now and start building the strength to take your game to the next level!

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Injury Prevention
The program is designed to reinforce proper movement patterns, improving joint stability and mobility to reduce the risk of common baseball and softball injuries.
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Sport-Specific Strength
Focused on developing rotational power and strength that directly translates to better on-field performance in hitting, throwing, and fielding.
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Progressive Development
Weekly updated workouts ensure steady progression, helping young athletes consistently improve without overwhelming their bodies.
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Convenient and Accessible
With no need for heavy equipment, athletes can train anytime, anywhere using just bands and bodyweight exercises.
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Expert Guidance
The program is created by strength coaches and physical therapists who understand the unique needs of young athletes, providing a balanced approach to strength and injury resilience.
Features
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Programming 3 days per week
Train smarter with a focused 3-day schedule that balances strength, power, and mobility for optimal performance and recovery.
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Exercise Video Guidance
Instructional videos to guide your workouts and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 2

A1

Cat/Cow

2 x 8

A2

Isometric Hamstring Bridge

2 x 20

A3

Shoulder Angels

2 x 8

B1

Broad Jumps

2 x 4

B2

Crawl to Crab with Reach

2 x 4

C

Banded Good Mornings

3 x 10

D1

Kneeling Pull-Through

3 x 8

D2

Seated Lat Pulldown

3 x 8

E1

Half-Kneeling Face Pulls with Band

3 x 8

E2

Band Engaged 1-Leg Bridge

3 x 8

Wednesday
Week 1 Day 4

A1

Shin Box

2 x 8

A2

Child's Pose Reach, Roll, Lift

2 x 6

A3

Bodyweight Cossack Squats

2 x 8

B1

Snap Downs

1 x 6

B2

1-Leg Snap Down

1 x 3

B3

Snap Down to Vertical Jump

3 x 4

C1

Band Only Back Squat

3 x 8

C2

Bear Crawl with Shoulder Taps

3 x 6

D1

Eccentric Push-Ups

3 x 5 @ 5

D2

Prone Iso Flexion

3 x 20

E

Iso Cossack Squat

2 x 15

Friday
2025-02-07

A1

Shin Box Folds

2 x 6

A2

Thread the Needle

2 x 6

A3

Groiner with Hip Lift

2 x 6

B1

Ice Skater with 2-Leg Land

2 x 5

B2

Banded Hip Hide

2 x 8

C

Band Only Reverse Lunge

3 x 8

D1

Half-Kneeling Horizontal Chop

3 x 8

D2

Forward to Reverse Lunge

3 x 10

D3

Prone Y, T, A's

3 x 4

E1

Banded Bicep Curls

3 x 10

E2

Tricep Press Down

3 x 10

Coach
coach-avatar 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.

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Your Path to Diamond Success Starts Here

Give your athlete the edge they need to excel with Youth Diamond Development. Our expert-designed workouts build strength, power, and resilience using band and bodyweight training. With seasonal programming, athletes stay prepared and protected year-round.

Start My 7-Day Free Trial
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FAQs
What equipment do I need?
Just bands and bodyweight exercises
Can my child do this program if they are new to strength training?
Yes, it’s beginner-friendly
How do I access the workouts?
Delivered through Train Heroic app
What if we’re in-season?
The program adjusts based on the season
Is there support if we have questions?
Yes, access to our expert coaches
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Youth Diamond Development
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Youth Diamond Development
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Youth Diamond Development
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Youth Diamond Development