EVAD
EVAD for baseball

An offseason built
around the throwing arm.

A swing and a throw are the same chain: ground, hips, trunk, arm last. EVAD's baseball rules put the weight-room half of that chain first — hip and trunk rotational power, the posterior cuff and the scapula behind the throwing shoulder, and an anti-rotation core. The same rules tell it to go easy on heavy overhead and behind-the-neck pressing, because the shoulder is the part of you a baseball season never lets rest.

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ROTATIONAL POWER EASY ON OVERHEAD PRESSING PEAKED FOR OPENING DAY
The EVAD calendar — a month of gym days, practices and logged sessions on one grid, with the training-day streak underneath
The rules EVAD follows

What it builds — and what it keeps off the bar.

GOES EASY ON

Overhead and behind-the-neck pressing

Written into EVAD's baseball rules in those words, with the throwing shoulder given as the reason. Heavy work over your head is not the backbone of a baseball block, and pressing from behind the neck is not how this program gets strong.

BUILDS

Rotational power from the hips

Hip and trunk rotation, plus the lower-body strength underneath it and the med-ball work that teaches it to move fast. That is the path the gym has to bat and throw speed. How many mph it is worth is not something an app can tell you, and EVAD does not try.

BUILDS

Posterior cuff and scapula

The back of the shoulder and the muscles that park the shoulder blade. Throwing is mostly deceleration and that half rarely gets trained. It is in the plan by name, not tacked on at the end if there is time.

BUILDS

An anti-rotation core

The odd one, and the one that tells you the rules are real. You rotate for a living, so the core work is largely about resisting rotation — a trunk that transfers the turn instead of leaking it. EVAD's rules name anti-rotation specifically.

ACCOUNTS FOR

Practice and game days

Your practices and your game dates go in the calendar first. Practice counts as real load when EVAD sets how often you lift, and heavy work stays off game day and the day before. A lift can still share a day with practice — EVAD writes the lift, and leaves the timing of the two to you.

ADAPTS

After a long day at the field

A doubleheader, or a bullpen that went longer than planned, should change what tomorrow asks of you. Tell EVAD how it went and it offers a lighter next session, with the cuts listed, before you commit to it.

A day from a real block

What one lift looks like.

A high school outfielder in the winter, lifting three times a week with no games on the calendar until March.

WEEK 3 · DAY 2 — OFFSEASON BUILD

Rotation & Lower Body

OFFSEASON · 9 WEEKS TO OPENING DAY · 45 MIN · GYM
A Shoulder & Hip PrepBanded external rotation, scapular wall slides, hip openers 8 MIN
B Rotational Med-Ball Scoop TossLoad the back hip, throw it hard, full reset between reps 5 × 4/SIDE
C Back SquatThe base underneath the turn — crisp, not a grinder 4 × 4 @ 80%
D Dumbbell Reverse LungeSingle-leg strength, slow on the way down 3 × 8/LEG
E Half-Kneeling Landmine PressPressing strength that never finishes over your head 3 × 8/ARM
F Chest-Supported RowPark the shoulder blade, hold a beat at the ribs 3 × 10
G Half-Kneeling Anti-Rotation ChopRefuse the turn — the trunk is a spring, not a hinge 3 × 10/SIDE
Representative session — your block is generated from your position, your practice and game schedule, your PRs, and the equipment you actually have, and it adapts when practice runs hot.
Why it fits

The offseason and the season are not the same job.

In the winter the arm is quiet and there is room to build — that is when rotational power and real lower-body strength get made. From the first scrimmage on, games stack three and four to a week and the job changes to keeping what you built. EVAD writes those as different blocks, periodized to the date you name, instead of handing you one routine to run from December through June. It asks your position and your level when you set up, and it builds one program, for you.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position, your practice and game schedule, your equipment, and the date you're building toward. Every answer is editable before you build, and the account comes last.

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