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This is a 10-week strength program designed for 20-30 year-old males that want to get back to feeling strong, moving well and looking good. Designed specifically for those that had a strong athletic background but have since struggled with finding a good routine that takes into account common injuries (shoulder/low back/knee, etc.), busy schedules between work/family and have struggled to find a consistent workout routine. This program will focus on building foundational movements that are designed to build a strong base that you can then build off of even further for peak strength & athletic gains. It also includes lower-intensity aerobic work to aid in recovery from your lifts and keeping body fat in check (so long as nutrition is good). This program is broken down into 3 phases: *Phase 1 (2 Weeks): General Physical Preparedness & Work Capacity *Phase 2 (3 Weeks Loading + 1 Week Deload): Volume Accumulation *Phase 3 (3 Weeks Loading + 1 Week Deload): Strength Phase This program requires access to the following equipment *Medicine Balls *Trap/Hex Bar *Dumbells/Kettlebells *Bands *Cable Column Of note, this program does NOT include compound barbell movements (i.e. back squats, cleans, bench pressing, etc.). The reason for this is we are trying to build a strong foundation of overall strength & endurance, which we can then use build off of through those movements in the future.
This is a 10-week strength and conditioning program designed for baseball players looking to build muscle, get stronger, and develop the speed and power that transfers directly to the field. This program takes a well-rounded approach to athletic development — training not just strength, but explosiveness, speed, and durability. This program is broken up into 3 phases: Phase 1 (4 Weeks): Accumulation Phase 2 (4 Weeks): Intensification Phase 3 (2 Weeks): Power This program contains a strong blend of concentric, eccentric, and isometric training to develop a more robust athlete. It also includes the following training elements: *Running-specific warm-up + drills *Speed training *Plyometrics *Medicine Ball Training *Weight Training *Arm Care Equipment Needed (most available in standard commercial gym): *Field/indoor area for sprinting and conditioning *Stationary Bike *Trap Bar/Hex Bar *Barbell & Squat Rack *Dumbbells/Kettlebells *TRX/Suspension Training System *Medicine Balls
Dr. Jeff Lewis is a Doctor of Physical Therapy and the owner of Lewis Physical Therapy & Sports Rehabilitation in Point Pleasant, NJ. He specializes in helping baseball players—particularly pitchers—recover from arm injuries, restore performance, and return to throwing pain-free, while also working with active professionals who want to train hard, stay strong, and avoid chronic pain.
Jeff brings elite-level experience from working in Major League Baseball, previously serving as a Major League Physical Therapist with the Houston Astros and New York Mets, including being part of a World Series–winning staff in 2022 with the Astros. In professional baseball, he worked hands-on with pitchers and position players managing shoulder and elbow injuries, building return-to-throw programs, and integrating rehab with high-performance strength and conditioning.
Today, Jeff applies the same pro-level, results-driven approach used in MLB to athletes and active adults alike—whether that’s a pitcher returning from an arm injury or a busy professional who wants to lift, run, and train without pain. His philosophy is simple: rehab doesn’t end when pain is gone—it ends when performance is restored.
Trainer at: Lewis Physical Therapy and Sports Rehablitation
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