4Balance Fitness Forge: Baseball
4Balance Fitness
Baseball , Speed, Power Sports , Strength & ConditioningForge Baseball is sport-specific strength and conditioning built for the real demands of the diamond — not random workouts, and not generic lifting that never transfers to the field. Runs in 6-week, 8-week, 10-week, 12-week cycles, so you can stay on it year-round. Cycle length depends on if it is in-season or off-season training. Every session is programmed by Michael Cole and delivered through the Train Heroic app, with new programming every week. The whole team runs the same plan, and you can jump in today right where the cycle is — no waiting for a new block. It's generalized team programming written for every position: hitters, pitchers, and position players all train the same foundation — power, arm and shoulder health, speed, and durability — with the position-specific emphasis built in as blocks inside the program. One program, every position. And when you join, you're not buying a PDF — you're on the leaderboard with every baseball athlete running this program nationwide. You see their work, they see yours, and that's what keeps you showing up.
Warm-Up / Prep — 8–10 Minutes
A
3–5 minutes easy bike or light jog World’s Greatest Stretch x 5/side Glute bridge x 12 A-skips x 2 x 15 yards Pogo jumps x 2 x 15 seconds Wall drive march x 2 x 5/side
Sprint Mechanics + Acceleration
B
Wall Drive ISO + March 3 rounds: Wall drive hold x 10 seconds/side Wall march x 5/side 10-Yard Acceleration Sprints 6–8 x 10 yards Full recovery between reps: 60–90 seconds Stop the set if sprint speed drops or mechanics get sloppy. Cue: Push the ground away. Stay low for the first few steps.
C
MB Scoop Throw
D
Trap Bar Deadlift
4 x 5
E
DB Suitcase Front Foot Elevated Split Squat
6 x 6
F
Barbell Hip Thrust
3 x 8
G
Lying Leg Curl
3 x 12
H
Banded Pallof Press
3 x 10
Circuit
I
Bike Sprint Intervals 8–10 rounds: 10 seconds hard 50 seconds easy Alternative: Sled push x 8 rounds of 15–20 yards Full walk-back recovery
Warm-Up / Prep — 8–10 Minutes
A
3 minutes easy jog Band pull-apart x 15 Band external rotation x 12/side Scap push-up x 10 Half-kneeling thoracic rotation x 6/side Light cable row x 15
B
Standing Landmine Press
4 x 10
C
T-Bar Row
4 x 8
D
Neutral Grip DB Bench Press
3 x 8
E
Half Kneeling Single Arm Lat Pulldown
3 x 16
F
Bent Over Rear Delt Fly
3 x 15
G
Cable External Rotations
2 x 30
H
KB Farmer's Carry
Tempo Runs
I
8 x 100 yards at 65–75% effort Walk back recovery Alternative: Incline treadmill walk: 20–25 minutes, RPE 5–6
Recovery Work
A
20–30 minutes easy bike, walk, or incline treadmill RPE 4–5 Nasal breathing only preferred
Recovery
B
Active Recovery -Hip Mobility
Bodyweight Strength and Mobility Session Shinbox Switch x 6-8 Shinbox ER Stretch x 1-2 min/side Shinbox IR Stretch x 1-2 min/side Shinbox Switch x3-5/side Low Switch Cossack x8-10/side Middle Split x 1-2 min Squat Hold x 1-2 min Slow Bodyweight Squat x 5
Warm-Up / Prep — 8–10 Minutes
A
3 minutes light jog Lateral shuffle x 2 x 15 yards High knees x 2 x 15 yards Hip airplanes x 5/side Ankle pogo x 2 x 15 seconds Med ball chest pass warm-up x 2 x 5 (can be done against a wall)
Jump Series
B
Box Jump 4 x 3 Rest 60–90 seconds Land soft. Step down. Lateral Bound and Stick 3 x 3/side Hold landing 1–2 seconds. Cue: Explode, then own the landing.
Med Ball Power Series
C
Overhead Slam 4 x 4 Rest 45 seconds Shot Put Throw 3 x 3/side Rest 45–60 seconds Cue: Every rep should be violent and clean. No fatigue throwing.
D
DB Jump Shrug
4 x 3
E
Plyo Push Up
4 x 3
F
Front Squat
3 x 8
G
1-Arm DB Row
3 x 20
H
Short Lever Adduction Bias Side Plank
3 x 30
Pro Agility Shuttle
I
5–6 rounds at 80–90% Full recovery: 90–120 seconds Quality > fatigue.
Warm-Up / Prep — 8–10 Minutes
A
Sled drag or jog x 4 minutes Lateral band walk x 12/side Bodyweight squat x 10 Reverse lunge with reach x 6/side Low pogo jumps x 2 x 15 seconds Ramp-up sets for first lift
B
Machine Hack Squat
4 x 6
C
Romanian Deadlift
3 x 8
D
Back Rack Reverse Lunge
3 x 16
E
Seated Leg Curl
3 x 12
F
Standing Cable Wood Choppers
3 x 20
Calf + Ankle Strength
G
Standing Calf Raise ISO 3 x 30-second hold Top position Tibialis Raise 2 x 15–20
Zone 2 Cooldown
H
12–20 minutes bike, incline walk, or elliptical RPE 5–6 Alternative: 6 rounds rower: 30 seconds hard 90 seconds easy Use the harder option only if legs feel good and there are no games or sprint work the next day.
Warm-Up / Prep — 8–10 Minutes
A
5 minutes easy jog or bike A-skips x 2 x 15 yards Lateral shuffle x 2 x 15 yards Pogo jumps x 2 x 15 seconds
FLying 10-Yard Sprint
B
6 reps total 15–20-yard build-up into 10-yard fast sprint Full recovery: 90–120 seconds
Recovery
C
Active Recovery -Hip Mobility
Bodyweight Strength and Mobility Session Shinbox Switch x 6-8 Shinbox ER Stretch x 1-2 min/side Shinbox IR Stretch x 1-2 min/side Shinbox Switch x3-5/side Low Switch Cossack x8-10/side Middle Split x 1-2 min Squat Hold x 1-2 min Slow Bodyweight Squat x 5
Michael Cole
All programming is written by Michael Cole — former two-sport athlete, current professional wrestler, and co-owner of 4Balance Fitness, with over 40 years of playing and training experience. 4Balance Fitness is the official strength & conditioning partner of The Vault, where athletes train their skills steps from where they build the body underneath them.
Baseball players from youth through high school, college, and adult rec — any position. You'll want access to a basic weight room (barbell, dumbbells, bands, a med-ball). Start anytime; jump into the current week.
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4Balance Fitness Forge: Baseball
4Balance Fitness Forge: Baseball
4Balance Fitness Forge: Baseball
