Baseball · High school and up
Your baseball off-season, written out. 24 weeks, every set and rep.
For players who want a written plan for strength, speed and power. 4 days a week, plus a 4-week on-ramp: 112 sessions in all. Open it, do today, write it down.
Not sure yet? Get Week 1 freeTraining an 8-12 year old?
Under 18? Send this to a parent.
- Weeks
- 24Weeks
- Sessions
- 112Sessions
- A week
- 4xA week
- Pages
- 65Pages
The problem
You get about four off-seasons in high school.
No plan
Picking a workout on the way to the gym is how an off-season disappears. Here, every day of the next six months is already written.
No baseball in it
A chest day has no first step in it. Every day in this program includes speed, jump or change-of-direction work before you lift, from base-stealing starts to lateral shuffles.
Nothing written down
If it isn't written down, you can't beat it next week. Every exercise has a load column and a check box, and a tracker follows your sprint, jump and main lifts.
How it works
Build the body. Then make it fast.
Connor Jenkins
Founder of M4P · coaches 14U and 15U · directs a high school program
As a player: ranked No. 496 in the country, the No. 1 outfielder and No. 3 player overall in Missouri, with a 9.5 grade from Perfect Game. Division I commit.
Center STL, St. Louis
A workout is a list of exercises. A program is an order. First you build a body that can take load, then you make it strong, then you make that strength fast, then you sharpen it for the season. Each block has one job, and each one builds on the last.
Every month runs the same way: three build weeks where the reps drop and the load climbs, then a deload week at 50% so you show up to the next block fresh. Two lower days, two upper days, 4 days a week.
The one rule: quality beats load, every rep. A rep that's ugly, slow on a speed day or painful doesn't count. Clean weeks stack on each other.
4-week General Prep on-ramp
16 sessions to re-learn the basic patterns and get your tissues used to training. Nothing here is heavy. Coming off the season or new to lifting? Start here.
Weeks 1-4 · Structural Integrity
Build the chassis
Single-leg strength, landing mechanics, shoulder prehab and trunk stability, before the load goes on.
Weeks 5-8 · Strength
Build the engine
Heavier sets with fewer reps and tempo control, change of direction, and your first med-ball power work.
Weeks 9-12 · Strength-Speed
Make strength fast
Keep the strength and start applying it fast: box squats, sled sprints, trap bar jumps and reaction catches.
Weeks 13-16 · Strength-Speed II
Own the first step
Paused heavy squats and pressing alongside heavy sled work and partner-release starts.
Weeks 17-20 · Speed-Strength
Heavy, then fast
The heavy sets drop to 3×3, 4×2 and 6×1 and get paired with speed sets, triple broad jumps and bounds.
Weeks 21-24 · Peak
Sharpen
Volume comes down and intent goes up: band speed squats, test broads, technique starts and reaction work.
What's inside
Open it. Do today. Write it down.
96 written sessions
Two days per page, every set and rep, with a load column and a check box on each line.
How to read a session
Supersets, tempo, deloads and the rest of the notation on one page. Learn it once and you can run every session.
Prep and recovery
The corrective stretches and dynamic warm-up that open every session, and the regeneration routine that closes it.
Equipment and smart swaps
What the program uses, and what to do with no sled, trap bar, cable, landmine or partner.
Stop rules
Sharp pain, joint pain, numbness or tingling, or arm pain when you throw: what to do, with no exceptions.
Progress tracker
Test before Week 1, then at the end of every block: 10-yard sprint, broad jump, main lifts and pull-ups.
Real pages from the 65-page PDF. There are no video demos.
Who it's for
Players who already train, or are ready to start right.
- Baseball players in high school and up who can already squat, hinge, press and pull with good form.
- Players who want a written plan for strength, speed and power through the off-season.
- New to lifting, or just finished a season? Run the 4-week General Prep first, and have a coach check your squat, hinge, press and pull. It's included.
- Under 18? Train with a parent's consent and a qualified adult supervising your heavy lifts.
What it is not
Honest about its limits.
- Not a video course. It is a PDF with every session written out, and there are no video demos.
- Not a hitting or throwing program. It is the strength, speed and power work around them.
- Not for a garage with a pair of dumbbells. It is built for a gym with a rack, and the swaps cover some missing gear, not a missing gym.
- Not individualized, and not medical advice. Get a physician's clearance first, especially with a past injury.
- Not for ages 8 to 12. That is what the Youth Edition is for.
- Not for an athlete in the growth spurt. Wait until the spurt is over, then start with General Prep.
- Exercise carries a risk of injury. This is general information for healthy athletes, not a safety guarantee.
Not sure about your gym? The Equipment page in the free Week 1 shows the full list and the swaps. Get Week 1 free
Parent reading along?
What you are signing off on.
- Under 18, training needs your consent, and a parent or guardian places the order.
- A qualified adult supervises the heavy lifts.
- New to lifting? The 4-week General Prep comes first, and a coach checks the squat, hinge, press and pull.
- Get a physician's clearance first, especially with a past injury.
- One payment of $97, nothing recurring, with a 30-day refund.
- The charge shows as Everett Advisors LLC, the parent company of Movement 4 Power.
The offer
Everything you get for $97
- 24 weeks across six blocks, 4 days a week: 96 written sessions
- A 4-week General Prep on-ramp: 16 more sessions
- A load log on every session and a deload every 4th week
- How to read a session, plus the prep and recovery routines
- Equipment list with swaps, safety rules and a progress tracker
30 days to decide
If the program is not what you expected, email us within 30 days of purchase and we will refund it in full. You do not need to return or delete the file. That is the same refund policy every M4P digital program carries. See our terms.
For comparison, at M4P today
- One 4-week M4P program$59
- This program: 24 weeks plus the on-ramp$97
112 sessions for $97 is about 87 cents a session. Different products, real prices: what each one sells for on this site.
Under 18? Send this to a parent.
Delivered by email as a PDF. Card payments: usually within a few hours. Bank payments: once they clear, which can take a few business days. Nothing by the next morning after a card payment? Reply and we will fix it. Read it on a phone or print it.
Questions
Before you order
Who is it for?
Baseball players in high school and up who can already squat, hinge, press and pull with good form. If you are younger, or before or during the growth spurt, the Youth Edition is the better fit.
I've never really lifted. Can I run it?
Start with the 4-week General Prep, which is included, and have a coach check your squat, hinge, press and pull first. If you can't own those four days, you're not ready for Month 1, and the program says so.
I already lift. Why switch?
Every day opens with speed, jump or change-of-direction work before you lift, and the load follows a plan: three build weeks, then a deload. Just off a season? Run General Prep first. If not, and you own the four lifts, start at Month 1.
What equipment do I need?
Any gym with a rack, including a school weight room that has one: barbell, bench and plates, a trap bar and landmine, dumbbells and kettlebells, resistance bands, med balls, a plyo box, sled, cable station and pull-up bar, plus small items like low hurdles, cones and tennis balls. The Equipment page has swaps for the sled, trap bar, cable, landmine and a missing partner.
Are there video demos?
No. The program is a PDF: every session is written out, and How to Read a Session explains the notation. Have a coach check your technique on the main lifts.
Does it include hitting or throwing?
No. It is the strength, speed and power work. Your throwing and swing work stay with your own coach. The optional Next Level Playbook covers the research on both, but it is a guide, not a throwing program.
Can I run it during the season?
It is written as an off-season program, and it has no in-season plan. Peak is the last block, and it is built to get you ready for the season.
Get Week 1 freeI'm under 18. What do I need?
A parent's or guardian's consent, a qualified adult supervising your heavy lifts, and a parent or guardian to place the order: under 18, they are the customer under our terms.
When do I get it?
Your download link comes by email. Card payments: usually within a few hours. Bank payments: once they clear, which can take a few business days. Nothing by the next morning after a card payment? Reply and we will fix it. The link works for 30 days, and the file is yours to keep.
Does it work for softball?
It is written for baseball. Nothing in it has been adapted for softball, so we do not sell it as a softball program.
We are in St. Louis. Should I just book an assessment?
If you can get to Center STL, an in-person assessment is the best next step. It measures movement, power and skill, and you get a written plan built around you.
In St. Louis? See the in-person assessments.
Not sure yet? Start with Week 1.
The real Week 1 of Month 1, free: all four sessions, the full map and a look at Month 5.
Get Week 1 freeTraining a player ages 8 to 12?
The Youth Edition is built for before and at the very start of the growth spurt, and written for parents to run.
See the Youth Edition