Offseason Workout Program

The gym and athletic side of a pitcher’s offseason: strength, power, speed, and conditioning in 16 weeks.

This is the lifting and athletic program from the Pitcher’s Offseason Workbook, sold on its own. It’s built around a pitcher’s week and moves through four phases: build a base, get strong, get fast, then transfer it to baseball.

What’s inside (38 pages)

• 24 workouts with sets, reps, and intent notes, and a log box for each of the four weeks in each phase
• Effort guidance (RPE), how to choose starting weights, and scheduled deload weeks
• A speed primer before lifts and a strider-pole conditioning block
• Gym warm-up, testing, nutrition, supplements, sleep, and mindset pages
• Flex Rules for hard days, a Scaling page for high school through college athletes, and a substitutions page for missing equipment
• An exercise guide for the movements people most often get wrong, plus trackers

Pairs with the Throwing Program and the Pre & Post Throw Activation module (also available separately or together in the full workbook).

Who it’s for: healthy pitchers, about 16 and older, high school through college, with at least a year of consistent lifting. Not for rehab. No results are guaranteed.

Instant PDF download. Personal training system, not individualized advice. Read the disclaimer inside.