Coach Vic's Batting Cage and Baseball Academy

This program was built to add to and strengthen baseball players. I believe that young kids should not lift weights, because there bones are still not developed enough to make weight lifting an advantage. I feel kids can start lifting weight at around 16 years of age. I also suggest seeing a doctor before starting any strenuous weight-training program.

Though weight training may be harmful to younger players, running is good for them. This running program was not built for younger kids, but for high school kids and older. If your program is for the 14U age group, simply cut the running program in half. 

Coach Vic's Off- Season Baseball Weight Training & Running Program

Before every workout, ride the stationary bike for 20 minutes to warm up. After your workout, you should do that days running workout or at the very least walk to cool down for 20 minutes. At the end of your total workout, you should cool down by walking for 20 minutes.

Weight Training Should be done on Mondays, Wednesday. and Fridays. Add weight each week as needed. If starting weight is too heavy, find your max on the exercise and reduce by half. If weight is way too easy, find your max on the exercise and reduce by 33%.