BUILT FOR
THE DIAMOND
A 10-week strength & conditioning program engineered for baseball players who want to build muscle, get stronger, become more athletic, and develop the speed and power that actually transfers to the field. Built by a World Series–winning, former MLB Physical Therapist.
Build the muscle, strength, speed, and power the game demands.
Every week is laid out for you — built to progress intelligently and back off before you break down.
Accumulation
Build the base. Establish general work capacity, movement quality, and foundational strength before the intensity ramps. This is where durable athletes are made.
Intensification
Load the body. Progressive overload that pushes your strength ceiling — building on the base you laid down in Phase 1 with higher demand on the system.
Power
Express what you've built. Speed, power, and sport-specific transfer. This is where the weight room meets the field — and the work shows up in your game.
ONE COMPLETE SYSTEM.
This program blends concentric, eccentric, and isometric training to develop a more robust, resilient baseball athlete — from the weight room to the field.
Running Warm-Up, Drills & Tempo Runs
Sport-specific movement prep to prime the nervous system and reduce injury risk before every session.
Speed Training
Dedicated sprint work and acceleration mechanics to develop elite-level speed.
Plyometrics
Reactive power training that develops the elastic, explosive qualities that translate directly to baseball movement.
Medicine Ball Training
Rotational power, hip-to-shoulder sequencing, and intent-driven throws that mirror the mechanics of hitting and throwing.
Weight Training
Structured strength work across all three training qualities — concentric, eccentric, and isometric — to build resilient muscle.
Arm Care
Targeted shoulder and elbow health work built into every week — not an afterthought, but a core part of the system.
- →You're a baseball player looking to gain real strength and muscle
- →You want to become more explosive, faster, and more athletic
- →You want training that directly transfers to your performance on the field
- →You're willing to commit to 10 weeks of structured, progressive work
- →You have access to a standard commercial gym
- ✕You only want to chase random lifts with no sport-specific intent
- ✕You have zero access to a gym or outdoor area for sprinting
- ✕You want an overnight fix with no consistent effort
- ✕You're unwilling to train across all 10 weeks
- ✕You're in acute pain and haven't been cleared to train
SMART TOOLS.
Everything here is available in most commercial gyms — or a well-stocked facility.
DR. JEFF LEWIS,
PT, DPT, ATC, CSCS
Dr. Jeff is a Doctor of Physical Therapy and owner of Lewis Physical Therapy & Sports Rehabilitation in Point Pleasant, NJ. He spent time in Major League Baseball as a Physical Therapist with the Houston Astros and New York Mets — including a spot on the Astros' 2022 World Series–winning team.
In the big leagues, he managed shoulder and elbow injuries, built return-to-throw programs, and helped keep high-level baseball arms healthy. This program brings that same pro-level thinking to players who want to train like elite athletes — and stay on the field to prove it.
- ✓Full 10-week program across 3 progressive phases
- ✓Accumulation → Intensification → Power progression
- ✓Speed, plyometric, and medicine ball work to improve power
- ✓Arm care integrated into the program — not an afterthought
- ✓Concentric, eccentric & isometric training for a more durable athlete
- ✓Delivered in the ABC Trainerize app — train from anywhere
- ✓Designed by a World Series–winning, former MLB Physical Therapist
Secure checkout on ABC Trainerize · Questions? Message Jeff directly.
How many days a week is this?
The program is 5 days a week. Each session is fully laid out so you always know exactly what to do when you show up.
Do I need to be a competitive baseball player?
It works best for players actively competing or training to return. Former players looking to get back into athletic shape may also find it a great fit.
Is there arm care built in?
Yes — woven into the program structure every week. This was designed by someone who spent years keeping Major League arms healthy.
Do I need an outdoor field?
You'll need access to a field or indoor area for sprinting. The acceleration and plyometric components are central to the program, not optional extras.
How is the program delivered?
Through the ABC Trainerize app — your full plan, exercise demos, and tracking on your phone. You'll get access immediately after checkout.
Is this a subscription?
No. One-time payment for the complete 10-week program — no recurring billing, no surprises.
What happens after 10 weeks?
You'll have a significantly stronger, more athletic foundation. If you want ongoing coaching or a follow-up program, reach out to Jeff directly.
WITHOUT A PURPOSE.
Ten weeks from now, you'll be stronger, faster, and more powerful — with training that actually shows up when it matters.