RDP 12-Week Position Player Strength & Power Program | Ages 14+

Build the physical tools your game demands.

The RDP Position Player Strength & Power Program gives athletes a clear weight-room plan built around the demands of hitting, running, throwing, and fielding.

This 12-week preseason program progresses through foundational training, muscle-building work, strength development, and explosive power—with planned recovery weeks and a final taper leading into the season.

Two training tracks are included:

• Foundation: Two full-body workouts per week for new or inconsistent lifters.
• Development: Four lower/upper-body workouts per week for experienced athletes ready for additional training.

Inside the program:

• Weekly workouts with sets, reps, effort targets, and rest periods.
• Acceleration and progressive sprint training.
• Rotational medicine-ball work and jumping progressions.
• Single-leg strength and lateral movement training.
• Hamstring, groin, shoulder, and trunk strengthening.
• Exercise instructions, coaching cues, and substitutions.
• Workload adjustments for catchers, infielders, outfielders, and two-way players.
• Deloads in weeks 4 and 8, plus a final preseason taper.
• Fueling guidance, progress tracking, and an in-season maintenance option.

Who it’s for

Healthy baseball position players ages 14+ training with qualified supervision. Training experience, movement quality, and recovery determine the appropriate track.

Equipment

Access to a weight room with dumbbells, a trap bar, rack, bench, cables or bands, and a secured landmine is recommended. Speed and power work uses a safe running area and a light medicine ball with a suitable throwing space. Exercise substitutions are included.

What you receive

One downloadable, 59-page PDF with both training tracks and written exercise instruction.

Schedule

This preseason edition runs November 23, 2026–February 14, 2027, targeting a mid-February season start. Athletes with different schedules should coordinate adjustments with their coach.

Please note

This is a general written training program. Video demonstrations, individualized coaching, a throwing program, and the separate RDP mobility/arm-care guide are not included. Results vary; specific gains in muscle, speed, or baseball performance are not guaranteed. Two-way players should follow one coordinated strength plan rather than combine both RDP programs.

Digital download only. No physical product will be shipped. For personal use; redistribution or resale is prohibited.