High School Lifting Program

I would recommend getting into a sports specific gym if possible for a few months (something like Cressey Sports or Florida Instutute of performance). I’m sure you are pretty restricted right now in SoCal, but as soon as you can I’d do it. They will be able to teach you proper exercises for your goals and most importantly proper form.

My son was a freshman last year. The program the coach had the kids doing 3 days a week was not good and probably contradicted the work being done with the sport specific trainer.

In our area, they start lifting in 7th grade if they play football.  The football lifting program is very good in the HS, while the lifting program for baseball seems to be more of an afterthought.  We also did some lifting outside of school, which I think is important for working on technique.  I'd suggest working with a trainer for getting started.  They aren't too expensive for a few sessions (at least around here), and can make sure the technique is good.

Weight lifting is very beneficial in my opinion, as long as you don't overdo it and focus on good technique, especially in the beginning.

My son's HS lifting program was non-existent, which at least is better than implementing something ill informed. Basically the coach had them run distance - stupid for baseball, wrong energy system. Better to find a good baseball specific trainer nearby, particularly for throwers given your arm history. In general, find a good trainer to teach you the basic lifts and do those consistently and you'll build a good base of strength. You don't have to overcomplicate it and a good program done consistently is better than the perfect program done inconsistently.

Each school is different, so to say that HS lifting programs are all bad would be incorrect in my experience.

Viking & Dad are both correct IMO. I believe your best bet is to use the next 8 months to get a really solid base and training regimen built with a reputable trainer who understands and programs specifically for baseball.

Once in HS, you can then (hopefully) work with the teacher to establish the routine that works for you.

As a follow up to TBPT comment, if you go to a 3rd part facility or trainer, make sure you discuss this with the HS S&C coach so your kid does not get over cooked and possibly hurt. My son's HS S&C guy was a former pro bowl NFL player, and I was expecting a major clash of egos and was coaching my kid on how to deal with this.  My fears were overblown, the HS coach was fantastic and was very collaborative with the kid and his performance coach...this tamed my cynical nature and restored my faith in people.

Our lifting programs for baseball and football were great in HS.  The two sport kids did their lifts with football year round until their Senior year when they switched to baseball after the football season ended.  It worked out well.

Non-existent for son's HS.  Gym was "too small" to be used by anyone but football players. Baseball team went to state in highest class in Texas. Bad can be overcome.  A real big concern is to prevent injury.

When in seventh grade, I hired a trainer I trusted to teach my son how to lift properly/safely. About 6 lessons. Purpose was to teach son form. Because he is male, young and dumb, I knew at some point he will be hormone pumped with other teens trying to do something stupid in the weight room. I hoped my son's something stupid would be with proper form.

As a 2025, you need to focus on technique and basic lifts.  Something as simple as the Starting Strength program. Find a trainer that can teach you technique.  Build a base of strength. Squats, deadlifts, bench, military press.  Do not try for max lifts.  Minimum sets of 3-5.  Max lifts get you hurt.  You can do this program for about a year.

You probably want to add some core or twisting, like medball throws.  Baseball is very rotational.  Starting Strength mostly ignores the "core."

You may be too young to start adding mass.  If you have hit a really good growth spurt, start looking at adding mass.  Weigh yourself every Sunday.  If you weigh the same or less than the previous week.  Eat more.

Just doing something will get you ahead of a lot of your competition.  Most people ask for a lot of advise but never do the work. Technique and avoiding max lifts will add strength without risk of injury. Solid strength prevents injury.

Once you build a solid base, it's time to consider what your workout for baseball needs to be.  This is when you need sport specific training.  A real trainer not some guy on an internet forum.

@JETSR71 posted:

As a 2025, you need to focus on technique and basic lifts.  Something as simple as the Starting Strength program. Find a trainer that can teach you technique.  Build a base of strength. Squats, deadlifts, bench, military press.  Do not try for max lifts.  Minimum sets of 3-5.  Max lifts get you hurt.  You can do this program for about a year.

You probably want to add some core or twisting, like medball throws.  Baseball is very rotational.  Starting Strength mostly ignores the "core."

You may be too young to start adding mass.  If you have hit a really good growth spurt, start looking at adding mass.  Weigh yourself every Sunday.  If you weigh the same or less than the previous week.  Eat more.

Just doing something will get you ahead of a lot of your competition.  Most people ask for a lot of advise but never do the work. Technique and avoiding max lifts will add strength without risk of injury. Solid strength prevents injury.

Once you build a solid base, it's time to consider what your workout for baseball needs to be.  This is when you need sport specific training.  A real trainer not some guy on an internet forum.

Very good advice, but be careful on the military press if you are a pitcher. 

@d-mac posted:

Very good advice, but be careful on the military press if you are a pitcher.

And benching. Cressey just talked about this in one of his pods.

The biggest challenge for a HS program is not the program. 15-18 year olds will gain even with the shittiest program, as long they touch any weights they will get stronger.

The real challenge is teaching and supervising the correct technique. Any lift done with bad technique can hurt you and while some exercises are generally more stressfull execution of the lifts is more important than the program composition.

The issue with a HS program is that the coach either is not good at teaching lifts or he doesn't have enough time with 20 kids in the gym. So a coach can download a good program and still make it shitty by not being able to supervise and correct technique.

Thus the best is to learn the lifts in a 1 to 1 or at least like 1 to 2 setting instead of a group setting.

Best probably would be to not increase weights half a year and just drill mechanics before you increase weights but I get most don't want to wait that long.

Still a too fast progression without mastering technique is a great way to destroy your body no matter how sophisticated the "program" is.

So way more important than the composition of the program is a coach who can oversee the athletes and teach them correct lifting mechanics.

OP - what do you mean by "rehabbing out an elbow surgery"? What kind of surgery? Assuming you are working with a professional therapist or trainer on the rehab, you might start by asking him/her for guidance and/or a recommendation, particularly as it may impact whatever injury/surgery you're dealing with. Good luck!

@2019&21 Dad posted:

OP - what do you mean by "rehabbing out an elbow surgery"? What kind of surgery? Assuming you are working with a professional therapist or trainer on the rehab, you might start by asking him/her for guidance and/or a recommendation, particularly as it may impact whatever injury/surgery you're dealing with. Good luck!

Good pick up Dad, OP your physician or physical therapist should be very involved in any weightlifting program while you are rehabbing.  Be smart and be safe, good luck!

Without getting too technical, Cressey recommends a "military" press with an upside down kettle bell.  It brings in a lot of balancing and controlling muscles to the exercise and limits the weight but not many people have kettle bells.  Dumbells would be the next, least stable.  Cressey hates the smith machine which forces you into bad form.

Also, as a 2025, the OP is probably not strong enough to get into the major concerns from pressing exercises for a pitcher.  Unless his form sucks.

Starting strength forums has a technique section that you can get form checks from videos. Or you can watch videos on the main site or feedback other videos to learn.

I wouldn't do anything with that elbow until you are cleared.  If you reinjure it you could lose another 6 months to a year.

Anyone in the SoCal Area got information on good strength trainers or facilities? If so, please reach out to me or PM. Thank you

Not sure exactly where in SoCal you are, but you might start by asking the Kerlan Jobe Institute for their suggestions on where to go for Physical Therapy as well as for baseball specific training. They and Andrews Sports Medicine are the gold standard for baseball arm surgeries and rehab. They should have some insights on good baseball/throwing knowledgeable PT's and strength trainers.

Agree with 2019&21 Dad on all of it... just wanted to add the importance of nutrition in this. Should go hand-in-hand with a weight training plan. So many HS athletes need to eat more calories for what they intend to burn. If a player has access to a trainer and nutritionist and can afford it, take advantage.

Go eat.

What has the OP heard bad about the HS lifting program?  I have taught in 3 high schools.  In all of those schools, those that run the lifting programs are certified.  The school I spent the most time at uses the Bigger Faster Stronger program.  My child lifted in that program and when she went to college, she was ahead of the cruve when it came to the weight room. 

@CoachB25 posted:

What has the OP heard bad about the HS lifting program?  I have taught in 3 high schools.  In all of those schools, those that run the lifting programs are certified.  The school I spent the most time at uses the Bigger Faster Stronger program.  My child lifted in that program and when she went to college, she was ahead of the cruve when it came to the weight room.

I heard that most of the time unsupervised and program includes more football lifts. Also know that they don’t really have time to teach proper form

@2025prospect posted:

I heard that most of the time unsupervised and program includes more football lifts. Also know that they don’t really have time to teach proper form

That would be unfortunate.  Most programs that I have been involved in begin with PVC Pipe to teach form.  Then, some lift the PVC pipe loaded with sand for those still not exhibiting good form.  From there, typically, students/athletes set the base and start their program.  IMO, it is dangerous to simply have students/athletes lift without some type of assessment and basic instruction.

My son is a 2025, as well, and he started going to a facility in Sept where they do a HS program that is mainly throwing and pre/post throw routine. They also have a college/pro program that includes baseball specific weights. He and two HS kids were asked to join the weight program in Oct. The head player development guy has had to adjust the program considerably due to 2025’s age but, it’s helped tremendously.

Your situation may be different but due to son’s size (about 6’5”, 195) he has had some pain/soreness in the past. They’ve really, really focused on the smaller muscles that protect the joints.

Our HS is fortunate to have a good weight program but the HC is 100% on board with son going to off-site trainer.

At the very least, my recommendation, like many others, would be going to a baseball specific trainer. Even if it’s for a short time.

I'm reading a great book that I think would help you.  Its called Movement over Maxes.  Its by Zach Dechant who is the strength and conditioning guy at TCU.    I wish my son would read it. 

Dechant that’s some great content. Guys like him and Cressey are great social follows. They use a ton of different exercises to get supporting muscles stronger while still hitting the bigger muscles. I’m amazed at how much better the strength training is today compared to when I was in school.

My son and a bunch of his teammates us a downloadable program that I think is on Amazon called Meat Wagon. I know, terrible name but a really good and comprehensive program for serious lifters.  And I believe it's $10 or close to it to download it.

@2025prospect posted:

Going to be a freshman next year... thoughts on the high school lifting programs? Heard lots of bad about them and would like to hear your thoughts and experiences with them. Injury prevention is my #1 thing since i’m currently rehabbing out an elbow surgery after feeling a loud pop.

Thoughts on high school programs in general? I mean, generally they're low quality, but it depends on where you're at, because there's some decent ones out there as well.

My high school (graduated in 2005) baseball team didn't have a lifting program, but players were encouraged to lift. There was a sophomore baseball coach who taught weight lifting at the high school, but there wasn't really any programming involved.

If you're rehabbing from your surgery you should be following what your PT had set out for you. If you guys have an athletic trainer you could check in with them as well so they know about your surgery and perhaps give you additional things to work on and progress towards.

As for injury prevention and lifting weights, that's a whole other topic. Being in good shape, getting strong, eating well, sleeping well, smart programming and training, checking those boxes can help minimize the risk of injury. But there's no data to say, "If you get X strong you won't get hurt." Does that make sense?