Challenger Strength

Why is it some sports coaches are so afraid of lifting, yet have no problem with endless conditioning?

🔥 Real speed isn’t built by gimmicks, it’s built by quality speed days we use like THIS

Prepare, attack top speed, attack acceleration & then hammer quality support exercises

1. Prep work (extensive to intensive pogos)

2. Top speed work (longer or flying sprints)

3. Acceleration work (isometrics, sleds, normal short sprints)

4. Support exercises (vertical (fast) AND horizontal (heavy/slow))

🔥 It’s the year 2026 & if you’re a baseball player who is NOT taking their strength training seriously, you’re going to be incredibly far behind

It’s making its way out of baseball circles, but you’d actually be amazed how many still think heavy lifting (done correctly) will be detrimental to baseball performance

Yes, bad application is not helpful & can hurt you. Yes, injuries CAN happen… but when you look at baseball & throwing in particular, it’s an intense activity & injuries are sometimes inevitable. We aim to reduce them as best as we can

Did you know in the late 1970s/early 1980s, Nolan Ryan was one of the first pitchers to essentially pioneer strength training within MLB circles? It was UNHEARD of for teams to even have weight rooms or strength coaches prior to this

It didn’t even really become “mainstream,” until the new Millenium approached. Frankly, it’s part of what helped his longevity

Look at some of the top collegiate programs in the country & what they invest in their S&C. The coaching is PHENOMENAL (many peers of mine are killing it). They know what I know… being strong limits weaknesses & promotes durability & health

These are 6 of my personal choices for underrated exercises baseball players can do in the weight room. Are you doing them?

🏁 If your 40 yard dash sucks, do these 15 things!

A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed!

1. Heavy trap bar deadlift
2. Loaded sled sprints
3. Long (30-60 yard) sprints
4. Sprinter wall isometric pushes
5. Loaded calf raises
6. Band release walkout sprints
7. Drop back sprints
8. Band resisted broad jumps
9. Sprinter wall “switches.”
10. Heavy loaded split squats
11. Drop jumps
12. Band release sprints
13. “Flying,” sprints
14. Dynamic barbell RDLs
15. Med ball scoop throws

Insane, misguided “coach”:

“Ok, we are going to work up to sets of 12 today at 85% of our max.”

Me: 😑

This is exactly how you fry young athletes, kill their power output, and turn them into injury-prone versions of themselves

Prilepin’s Chart isn’t perfect… but it’s a damn good reference & starting point to make sure you’re not torturing your athletes with terrible programming

Quick breakdown (swipe for the full table):

• 95-100% → 3-1 reps (max strength)
• 85-95% → 6-3 reps (strength)
• 75-85% → 10-6 reps (hypertrophy + endurance)
• 65-75% → 20-10 reps (explosive power + endurance)
• Lower % → higher reps for conditioning/endurance

Let’s also not forget the research and efficacy of things like the “1x20,” method for novice or beginner athletes. Progressive overload and intent with higher reps can still drive strength gains. Doesn’t have to drive them into the ground!

The point? Match the load, reps, and intent to the goal. High reps at heavy percentages is a recipe for garbage technique, neural burnout, and stalled progress, especially for athletes who need to be fast and explosive.

Also, if you can lift any weight for that many reps, it is most definitely not that high of a percentage of your max!

Stop guessing. Use proven guidelines like this and actually get safe & effective results.