New

IN//SZN Protocol

Tri Star Strength x Rehab

Baseball

Coaches

Josh Davis PT, DPT, CSCS and Colby Backus CSCS

Most baseball players train hard all offseason—then slowly lose strength, power, and durability once the season begins.

Not because they’re lazy. Not because they don’t want to keep pushing.

Because in-season training is often misunderstood—or ignored completely.

Lifts disappear. Bodies start feeling beat up. Velocity, power, and explosiveness slowly decline.

At Tri Star Strength x Rehab, we see the same pattern every year with baseball athletes across the Tri-Cities and beyond.

External rotation strength—the brakes that protect the shoulder—drops early in the season. Jump performance dips as the nervous system loses exposure to high outputs. Strength numbers fall simply because athletes stop getting meaningful strength work once games start.

It’s not a motivation problem. It’s a system problem.

That’s why we built the Tri Star IN//SZN Protocol, a remote in-season baseball training program designed to help athletes maintain strength, power, speed, and arm durability throughout the season.

Built by a Clinical Baseball Specialist, Doctor of Physical Therapy, and performance coaches, this program blends sports performance training, personal training structure, and physical therapy principles to keep athletes healthy and explosive from opening day through playoffs.

Because the goal of in-season training isn’t just surviving the season.

It’s performing at your best all the way through it.

$99 / mo

Start My 7-Day Free Trial

Maintain Strength All Season.

Most players lose strength once games start. This program keeps your strength and power high so you’re still explosive in the playoffs, not worn down.

Built for Busy Game Schedules.

Short, efficient workouts designed for athletes playing 5–7 games a week. Just what you need to stay sharp—nothing that leaves you gassed for game day.

Protect Your Arm.

Arm care, shoulder strength, and mobility work built by a Doctor of Physical Therapy/Clinical Baseball Specialist help reduce stress on the arm so you can throw hard while staying healthy through the season.

Explosive Power That Transfers.

Plyometrics, sprint work, and strength training keep your power and athleticism sharp for exit velo, pitching velo, and stealing bags.

Want the Full System?

Athletes who train with us in person can access advanced testing like force plates, timing gates, handheld dynamometry, FlexGrip Pro for UCL protection to measure power, strength, asymmetry, and identify weaknesses.

Features

Programming 5 days per week

Daily strength, conditioning, mobility, and skill training that’s accessible and challenging for baseball players of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who have done the thing and have the education and experience with Pro/D1 athlete.

Committed Teammates

A group of savages that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Trap Bar // Barbell // Dumbbells // Med Balls // Bands

Recommended

Safety Squat Bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Mobility

The World's Greatest Stretch

1 x 7

Cat Cows

1 x 7

Child's Pose x Thread Needle

1 x 7

Bird Dogs

1 x 7

Serratus Wall Slides

1 x 7

Tuesday

Sprint day 1 activation

Full Body Activation | Primer

2 x 5

Walking Lunge with Rotations

2 x 10

Hamstring Scoops

2 x 10

Switching Drill - A Skip

2 x 10

Power Skips

2 x 4

Banded Monster Walks

2 x 6

Linear Mini Band Walks

2 x 6

Tuesday

Baseball INSZN Sprint day 1 (W/ armcare + core)

Seated Arm Swings

3 x 0:10

Lateral Shuffle to Sprint

3 x 20

4 Finger ISO Deadhang

2 x 0:45

Seated DB ER on Bench

2 x 6

DB Reverse Curl - Standing

2 x 15

Banded Split Stance Speed OH Tri's

2 x 15

HK Cable Rotations | HEAVY

2 x 5

Split Stance TRX Pallof Press to Lateral Fallout + Rotation

2 x 5

Wednesday

Power day Activation

90/90 Shinbox

2 x 5

Copenhagen Hip Drops

2 x 5

SL Long Lever Hamstring Switches w/ ISO Hold

2 x 8

Bench Hip Flexor ISO

2 x 0:45

Wednesday

Full Body- Power Day

Broad Jumps

3 x 3

TB Deadlift

3 x 5 @ 0.7

HK SA Landmine OH Press

3 x 8

Band or Cable Row (ISO Abs)

3 x 5

Banded Monster Walks

3 x 10

Pullups

3 x 5

Banded Pushup

3 x 6

Banded Lateral Broad Jump

3 x 3

Suitcase Walk

2 x 20

Swiss Ball Hamstring Curl

2 x 12

Wednesday

Mobility

The World's Greatest Stretch

1 x 7

Child's Pose x Thread Needle

1 x 7

Cat Cows

1 x 7

Bird Dogs

1 x 7

Serratus Wall Slides

1 x 7

Thursday

Sprint day 2

Full Body Activation | Primer

1 x 5

Deep Tier Plyo Lunge

1 x 25

POGOs

1 x 10

Double Heiden to Stick

1 x 3

Wall Switches

1 x 10

Banded Monster Walks

1 x 6

Linear Mini Band Walks

1 x 6

S Run

3 x 30

Friday

Active Recovery

Full Body Activation | Primer

2 x 5

Switching Drill - A Skip

2 x 10

Deep Tier Plyo Lunge

2 x 20

Tempo Run

1 x 20:00

4 Finger ISO Deadhang

2 x 0:30

Waiter Walks

2 x 20

Seated DB ER on Bench

2 x 5

DB or Plate IR Pickups

2 x 5

Plate or KB Pronation ISO

2 x 2 @ 0:30

Banded Ulnar Deviation

2 x 2 @ 0:30

Baseball Bat Supinations

2 x 10

Coaches

More from Tri Star Strength x Rehab

Josh Davis PT, DPT, CSCS

Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, Champion Clinical Baseball Specialist, Former Baseball Player

Colby Backus CSCS

Certified Strength & Conditioning Specialist, BS Kinesiology, Former University Of Tennessee x Walters State JUCO Outfielder

Don't Let Gains Slip Away.

Train IN-SEASON with Intent. Specificity. Intensity.

Start My 7-Day Free Trial

FAQs

How long do the workouts take?

Most sessions take 30–45 minutes. The program focuses on high-impact exercises that maintain strength and power without unnecessary volume. Goal is the stimulate not annihilate. This makes it realistic to complete workouts even during weeks with multiple games.

How do athletes fit training into a busy game schedule?

The Protocol is built around the reality that many athletes play 5–7 games/wk. Athletes typically train 3-5x/wk with sessions adjusted around games + practices. Because the workouts are efficient, they can be completed before practice, after games, or on off-days without interfering with recovery.

Who is the Remote Program best for?

The IN//SZN Protocol (Remote) tier is best for athletes who: - cannot consistently train in-person at our facility - want a structured in-season training plan - need guidance on maintaining strength during the season Athletes follow the programming independently through the TrainHeroic app.

What if I miss a workout?

Missing a session occasionally is not a problem. The program is designed to be flexible around travel, games, and school schedules. Athletes can simply pick up where they left off in the TrainHeroic app. Consistency over the season matters more than completing every single workout perfectly.

What is the ELITE Performance Lab upgrade?

ELITE is for athletes who want coaching oversight while following the IN//SZN Protocol. Athletes train during Performance Lab open gym hours, receive coaching guidance from our staff, and complete monthly force plate testing for accountability and performance monitoring.

Who is DIAMOND training for?

DIAMOND is for serious athletes chasing D1 offers or Pro's who want individualized development. Athletes receive custom programming, two weekly semi-private training sessions, and comprehensive performance testing including shoulder strength, FlexProGrip monitoring, and monthly force plate analysis.

Can athletes upgrade later?

Yes. Many athletes begin with the Remote program and later upgrade to ELITE or DIAMOND when they want in-person coaching and additional performance monitoring and sports science data. Upgrading is simple and can be done anytime during the season.

The Proof

Cam Hayworth

Virginia Tech Commit LHP/1B

Verified Athlete

"Since training with Tri Star, I’ve gained muscle, become more explosive, and increased my pitching velocity without pain. Full-body training has taken stress off my arm, and the testing metrics help identify imbalances so workouts are built exactly around what I need."

Ethan Roller

Regent University 3B

Verified Athlete

"I came to Tri Star after a labrum tear with pain, weakness, and no mobility. Now I’m pain-free, stronger than ever, and my exit velo went from 92 to 104. The force plate testing shows exactly where I need to improve, and the workouts are built specifically for me and my sport."

Colton Masters

Crockett HS 2B/SS/RHP

Verified Athlete

"I started at 125 lbs and now I’m 161 while getting faster and stronger. My exit velo is up to 92 and I’m throwing 79 mph with a healthy arm. The data tracking shows my weak spots and helps build workouts that improve exactly what I need for my game."

Liam Skeen

Union HS SS/RHP

Verified Athlete

"I used to have poor body control and felt like I had to throw with everything I had just to hit 90 mph. Now my mechanics are clean, my body is under control, and I can cruise at 90+ with better command. I feel stronger, more powerful, and my recovery is way better. My body can now handle the output."

Join Your Virtual Gym

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

IN//SZN Protocol