10/14/2026
If you’re a grinder like Chandler and you want to make similar improvements as a player you can do so in these 3 steps 👀
💪 GET STRONG
Strength is an absolute game changer for becoming a better player, especially if you’re WEAK. Here’s how you can get strong.
1. Use compound exercises (ex. lunge, squat, deadlift, bench press, rotation)
2. Low sets and reps with heavy weight and proper form (ex. 4 sets of 3)
3. Good progression strategy (ex. if you do do 4 sets of 3 on squat every week you will eventually plateau)
🚀 BUILD EXPLOSIVENESS
For strength to matter on the field you need to be able to access it quickly. This is known as explosiveness, and you can build it in these ways.
1. Use the same compound exercises with light weight (40-60% of 1RM) and move fast (1x per week for upper and lower)
2. Jumping exercises aka plyometrics 2-3 times per week. Be explosive with low sets and reps and recover fully between sets.
3. Throw med balls. Med balls are a great tool for upper body and rotational power and you can do this 2-3 times per work.
🥩 GET JACKED
More muscle will support your ability to be both strong and explosive. Here’s how to get jacked for baseball.
1. EAT in a calorie surplus and eat plenty of protein (500 cals more than you burn, bodyweight in grams of protein)
2. LIFT in muscle building rep ranges after your strength and explosiveness work each workout (ex. 3 sets of 8-12 reps taken to failure)
Bonus:
✅ MOVE WELL
A big piece of what Chandler improved was his throwing & sprinting mechanics. As well as his swing. Building the engine using the steps above is great, but to get the most out of it then improving movement quality is key.
If you want to transform yourself as a player using exercise science based methods
…and have the benefit of a program built for you specifically and 1-on-1 coaching
Then DM me “5-TOOL” to get started.
