How to actually get better

Want to play baseball at a higher level?

MLB players are (on average) the fastest and strongest baseball players in the world.

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Jacob is one of the strongest and hardest working athletes I have been around. He threw 90 mph as a 14 year old freshman in high school, then 100 mph as a junior. He left high school as a junior to play for UNC and then lead the nation in strikeouts. He was drafted in the 1st round by the Houston Astros in 2017.

Kees Yashko is another one of the strongest athletes I have had the pleasure of working with. He does powerlifting with his older brother and works relentlessly to improve. He is one of the top rated prospects in his class. Here he is hitting a ball 96 mph off a tee with a wood ball at 14 years old

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Here is a rough general program you can use to improve your performance. Taylor this program to your individual goals.

Track how fast you hit

30 max effort hits per day. Listen to your body and adjust accordingly.

Track how fast you throw

30 max effort throws every other day. Throwing does have some injury risk. Listen to your body and adjust accordingly. Do not throw with pain ever.

Track how fast you run

10 max effort sprints every other day. Listen to your body and adjust accordingly

Bonus, Track how high you jump

5x5 max effort jumps per day. Listen to your body and adjust accordingly.

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Get stronger

Use resistance to train the push, pull, lunge, squat and twist.

Track your trap bar deadlift

3x5 every other day.

You must adjust your daily and weekly volumes to reflect your workload. You will have to play games when you are sore, that's part of the deal.

A study by Newton et al. (2006) published in the Journal of Strength and Conditioning Research demonstrated that resistance training improved peak power output and speed in athletes, which can directly translate to enhanced bat speed and hitting power in baseball players.

A study by McFarland et al. (2013) in the American Journal of Sports Medicine found that pitchers who engaged in strength training had significant improvements in their throwing velocity.

A study published by Hoffman et al. (2003) in the Journal of Strength and Conditioning Research showed that increased lower body strength is associated with improved sprinting speed and agility in athletes.

A study by Faigenbaum et al. (2009) in Sports Medicine highlighted that strength training can reduce the risk of injury by enhancing muscular balance and joint stability.

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Diet

1g of protein per lb of body weight per day

Steak

Eggs

Rice

Potatoes

Protein Shakes

on repeat.

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Ready. GO