If your goal this offseason is to develop into the best college athlete you can be, this is your program. Our College Strength & Conditioning Program is designed for players who want to not only get stronger, faster, and more explosive—but also address the unique needs of the college game. You’ll experience the same structure, intent, and progression you’d find at high-level collegiate and professional programs, tailored for your growth as an athlete this offseason.
Program Overview
Our four-day-per-week program is organized into progressive phases, each with a targeted purpose and proven training methodology behind it. Here’s how we’ll drive your athletic development this summer:
Phase 1: General Physical Preparation (GPP)
Purpose: Build your foundation.
We kick off with a phase that develops the qualities essential for long-term performance: work capacity, joint integrity, and movement efficiency. This isn’t just “getting in shape”—it’s building a body that can handle the highest demands of training, long seasons, and the rigors of your sport.
What’s Inside:
- Eccentric & Isometric Training: Using the triphasic method, we overload both the lowering (eccentric) and holding (isometric) phases of movement. This builds tendon and connective tissue resilience, improves force absorption, and sets the stage for future power.
- Unilateral Strength & Mobility: A big emphasis on single-leg and single-arm training to address imbalances and promote stability.
- Extensive Plyometrics: We teach athletes how to land, absorb force, and build a foundation for explosive movement.
- Work Capacity: Controlled tempos, high-quality reps, and progressive volume to develop the engine needed for tough seasons.
- Posterior Chain Focus: We use a 2:1 ratio of posterior-to-anterior exercises to restore balance after an in-season of heavy throwing and anterior dominance.
Phase 2: Strength-Speed Phase
Purpose: Convert foundational strength into speed and power.
Now we turn your solid base into game-ready, on-field strength. This phase is built around dynamic effort (moving moderate loads with speed) and max effort (lifting heavy to drive absolute strength).
What’s Inside:
- Dynamic Effort Days: Move weight explosively to train the nervous system for fast muscle recruitment. We use velocity-based training and emphasize top speed mechanics.
- Max Effort Days: Heavy lifts develop maximal strength and reinforce the force needed for peak power and acceleration.
- Sprint & Plyometric Integration: Sprint work and plyometrics (organized by vector—vertical, horizontal, lateral) are paired with lifting to reinforce speed and athleticism, not just muscle.
Phase 3: Speed-Strength Phase (Lateral & Rotational Power)
Purpose: Move explosively in all directions—emphasizing the specific movements of your sport.
Here, we shift to lighter loads, higher intent, and peak velocities. Lateral and rotational power become the focus, which is vital for baseball and any sport that demands multi-directional explosiveness.
What’s Inside:
- Speed-Strength Movements: Jumps, throws, and lighter lifts executed at max speed.
- Lateral Power: Exercises to build side-to-side force production—think shuffles, bounds, and change-of-direction sprints.
- Rotational Power: Medicine ball throws, rotational lifts, and plyos to directly enhance swinging, throwing, and overall athletic performance.
- On-Field Transfer: Every aspect is designed to enhance movements and skills you use in competition, making you more dynamic and powerful on the field.
Phase 4: Peaking Phase
Purpose: Be fresh, fast, and powerful at the most important time.
In the final phase, we dial back volume and intensity, focusing on full recovery and maximizing explosive output. The goal is for you to return to campus or your season feeling your absolute best—not worn down.
What’s Inside:
- De-load & Taper: A gradual reduction in workload, keeping speed and intensity high for neural readiness.
- Refined Plyometrics & Sprints: Just enough to keep you sharp and explosive.
- Game-Ready Readiness: Focus shifts to freshness, confidence, and performing at your highest level.
Weekly Flow
4 Days/Week:
- Monday: Lower Body (Dynamic/Top Speed Focus)
- Tuesday: Upper Body (Dynamic/Ballistic Focus)
- Thursday: Lower Body (Max/Acceleration Focus)
- Friday: Upper Body (Max/Power Focus)
Session Times:
- 8:00 AM Session
- 3:00 PM Session
(Available every Monday, Tuesday, Thursday, and Friday)
Program Dates:
- Start: Week of June 9th
- End: Week of August 15th
- Duration: 10 weeks
Location:
On Deck Academy
Cost:
- $800 for the entire summer program
All sessions are accessible through our team training app—complete with video demonstrations, cues, and ongoing coaching feedback. I’m always here for any questions, feedback, or coaching points you need along the way.
If you’re committed to real offseason development, this is your chance to build the complete college athlete package. Let’s get after it.
SIGN UP NOW!
