Online Baseball Training

Rowe Performance

Coach

Shane Rowe

This is more than just workouts—it's a complete system designed to help baseball players get stronger, more explosive, and more durable all season long. Whether you're preparing for fall ball, chasing higher velocity, or just trying to stay healthy and gain an edge—this program delivers.

✅ Includes:

Baseball-specific strength and power training

Medball rotational work for exit velo and throwing power

Arm care routines to reduce injury risk and build durability

Mobility work for better movement and recovery

Progress tracking and video demos through the TrainHeroic app

Modifiable based on your equipment access and schedule

Train on your time, from anywhere. Perfect for busy athletes who need results without the guesswork.

$49 / mo

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Benefits

This program is built for baseball players who want real results. You’ll develop more rotational power through medball and strength work that translates directly to the field. Stay healthy with proven arm care and mobility routines, and train anywhere—on your schedule, with or without a gym.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

Dumbbells // Cable Machine // 4-8 lb Medball // Bands // Box Jumps

Sample Week

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

Sunday

Trunk & Spine

Front Plank

3 x 45

Side Plank.

3 x 30

Iso Crunch DL Raise

3 x 12

Hip Bridge Feet In Knees Out

3 x 10

Sunday

Int Lower Week 1 Day 1

Right Hand Grip Test

Left Hand Grip Test

Weigh In

Band Walks Side-Side

2 x 15

Mobility Squats

2 x 3

Box Squat (BB)

4 x 8

Lat Box Jump

4 x 2

Supine Hip Thrust BB

4 x 8

Supine Hip Flex

4 x 10

Seated SL Knee Flex

3 x 10

L-H Rotation

3 x 10

DL-SL Calf

3 x 10

Monday

Int. Upper Week 1 Day 2

SH V Raises

2 x 10 @ 2.5 lb

SH T Raise

2 x 10 @ 2.5 lb

Bench Press Alt P-Top

4 x 8

Reverse Band Fly

4 x 10

Incline Row Alt P-Top

4 x 8

Standing Elbow Ext

4 x 12

Hammer Curls

3 x 10

LM Lin Rot

3 x 8

Wrist Radial-Ulnar Deviation

3 x 10

Monday

Trunk & Spine

MB Sit up W/ Rotation

3 x 10

MB A.O.S

3 x 10

MB ISO Crunch DL Circles

3 x 10

Prone Back Extension

3 x 10

Tuesday

Trunk & Spine

Reclined Sh Horz Abd-Add

3 x 10 @ 2.5 lb

Iso A-Skip Crunch 1-Arm Out

3 x 10 @ 2.5 lb

Dead Bugs 2.5lbs

3 x 10 @ 2.5 lb

Prone 1-Arm Back Extension

3 x 8

Tuesday

Arm Care 1

HK Sh External Rotation Lift Offs

2 x 5 @ 5

TRX Y

2 x 10

Reverse Band Fly

2 x 10

Turkish Get Up Partial

2 x 4

Sh 90/90 Internal Rotation

2 x 10

Tuesday

Medball 1

MB Scoop Toss

2 x 5 @ 4 lb

MB SS Scoop Toss

2 x 5 @ 4 lb

MB Rev Scoop Toss

2 x 5 @ 4 lb

MB Shot Put

2 x 5 @ 4 lb

Tuesday

Active Recovery 1

Side Lying T-Spine

3 x 10

Hip 90/90 Int/Ext Rot

3 x 10

Supine Hamstring AIS

3 x 10

HK HF Stretch W/ Side Bend

3 x 10

Quadruped Straight Leg Rocker (Band)

3 x 10

Prone Sh Straight Arm Mobility

3 x 15

Wednesday

Trunk & Spine

Toe Touches.

3 x 12

SS Toe Touches

3 x 10

Side Plank Oblique Crunch

3 x 12

Prone Back Extension

3 x 10

Wednesday

Int. Lower Week 1 Day 4

Band Walks Side-Side

2 x 15

Mobility Squats

2 x 3

Bulgarian Squat

4 x 8

DL-SL Box Jump

4 x 2

Kneeling Hip Thrust

4 x 10

Standing Hip Abduction

4 x 10

DL RDL

3 x 8

Spanish Squat

3 x 10

Seated Ankle Circles

3 x 10

Thursday

Int. Upper Week 1 Day 5

SH V Raises

2 x 10 @ 2.5 lb

SH T Raise

2 x 10 @ 2.5 lb

SA Press W/ Iso Row

4 x 8

Bent SH Ext Rot

4 x 10 @ 2.5 lb

Incline DA Row

4 x 8

Standing Elbow Ext Fwd/Rev

4 x 12

MB Scoop Toss

3 x 10 @ 4 lb

Bent Y-T-M

3 x 8 @ 2.5 lb

Wrist Roll Up

3 x 2

Thursday

Trunk & Spine

Pilates 100

3 x 20

Pilates Knee Hugs

3 x 10

Pilates Out & Around

3 x 8

Pilates Roll Up

3 x 8

Coach

More from Rowe Performance

Shane Rowe

Owner of Rowe Performance. I hold a degree in Exercise Science and I'm a Certified Strength and Conditioning Specialist through the NSCA. With 10+ years of experience training thousands of youth and hundreds of pro athletes, my goal is to bring elite, science-based training to the next generation—building strength, speed, and confidence in every athlete

Take Your Game to the Next Level

Ready to train smarter and perform better this season? Join the program today and start building the strength, power, and durability that sets you apart.

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FAQs

Is this for all ages or just high school athletes?

This program is best suited for serious middle school and high school baseball athletes looking to improve velocity, strength, and durability—but can be scaled for younger or more advanced players.

How many days a week is the program?

The training is typically 4–5 days per week, including strength, medball, mobility, and arm care. It’s designed to fit around your schedule and other commitments.

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