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  1. Michelle
    March 22, 2011 - 7:37 am

    Awesome stuff Eric! This helps a ton.

  2. Nick
    March 22, 2011 - 5:39 pm

    Hi Eric,
    I was just wondering how much variation you keep in your workouts week to week for high school players compared to what you do in their offseason workouts? Do you still rotate your exercises often? Im guessing little if any type of deloading week or aspect in your programming? (compared to your “show and go” and 16 week book)
    Thanks again,


  3. Rich T.
    March 23, 2011 - 2:48 pm

    The second sample week has lower body involvement on 6 out of 7 days. Is this okay because the volume is low? Perhaps this question ties in with Ray M.’s question in part 1?

  4. Eric Cressey
    March 25, 2011 - 4:46 pm

    @Nick: We typically rotate exercises every 4-6 weeks during the season. New exercises means new soreness, and we want to stay away from that whenever possible.

    The “deload” is usually the first week of the new program, as we keep volume low and loading down a bit to ensure that they don’t get too sore during the transition.

  5. Eric Cressey
    March 25, 2011 - 4:47 pm

    @Rich – hasn’t been a problem because the volume is so low on one of the strength training days and movement training doesn’t seem to wear the guys down like lifting does. Plus, guys never use their lower halves enough when they throw!

  6. zach even - esh
    February 23, 2013 - 3:51 pm

    This is awesome insight, EC, thnx for opening up the doors, brutha!

  7. Aaron
    February 25, 2013 - 8:52 pm

    Hi Eric. Love the article. Where in the program would any sprint running or plyometrics fit in?

  8. Eric Cressey
    February 26, 2013 - 7:41 am


    You won’t really need them in-season. You’ll get plenty of that work in during the season with running the bases, fielding your position, and whatever else the coach has you doing during practice.

  9. Chris
    June 5, 2013 - 9:36 pm

    Great Website – Great Information – Great Teachers

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