GYM-BASED • PLAYER + DAD • COLLEGE PROGRAM REFERENCES
Train together with a college-style gym plan.
An 8-week baseball strength, speed and agility program designed around a full weight room, turf, cables, medicine balls and supervised lifting.
Today
Gym Focus
Acceleration + lower strength
Weekly Progress
0/3
Readiness
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This Week
3 gym sessions + recoveryGym Workout
Session Plan
Every exercise shows its public college sourceSmart Gym Coach
Adaptive, on-device guidanceREADINESS CHECK-IN
Answer the questions below. The coach will keep the session gym-based while adjusting sets, intensity and exercise choices.
Gym equipment profile
Player sessions assume direct adult supervision, no one-rep-max testing and technically clean repetitions. Stop for sharp pain, dizziness or unusual symptoms.
College Source Library
Official publicly posted programs“College source” means the exercise appears in that school’s publicly posted training material. It does not mean the college invented the exercise or uses it more than every other school. The small marks below are custom reference badges—not official school logos.
MAC
Macalester College Baseball
Strength + SAQ programs
- Back/front squats and RDLs
- Lunges, pull-ups and Pallof press
- Lead-off sprints, wall runs and broad jumps
SMU
Saint Mary’s University of Minnesota Baseball
Off-season strength + speed
- Incline bench, rows and RDLs
- Hang cleans, box jumps and med-ball work
- Pro agility, ladder drills and 90-foot sprints
CAP
Capital University Baseball
Gym-based baseball workout
- Landmine press and row
- Front squat, reverse lunge and RDL
- Bulgarian split squat, step-up and KB swing
Progress
Test every 2–4 weeks10-Yard Sprint
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5-10-5 Shuttle
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Broad Jump
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Enter Results
10-yard sprint (sec)
5-10-5 (sec)
Broad jump (in)
Push-ups
Training History
Program Setup
Gym Mode stays enabledApp Logo
Dugout Duo Performance
Custom baseball-and-barbell logo created for this app. College badges are source labels only.