Monday 10:00AM - 8:30PM
Tuesday 10:00AM - 8:30PM
Wednesday 10:00AM - 8:30PM
Thursday 10:00AM - 8:30PM
Saturday 8:00AM - 1:00PM

171C Milbar Blvd, Farmingdale, NY 11735

Baseball Specific Training

Want to lift like a baseball player?


What does that look like?

Is it just modified baseball drills done with weight?

Kind of like those videos you see of a guy with a baseball bat that he attached to a cable stack and works on his swinging muscles?

No…..please, PLEASE, no.

Baseball specific training looks like all other training. The difference? We are going to exclude some exercises from our arsenal and prioritize others.

We will deadlift, squat, pull and push. We are going to do core training and power training. We will work on speed and movement skills, and we are going to condition the best way each athlete needs.

That is just good training for every sport though!

So next time when you are wondering if what you are doing is right for you, check back here and look at how our guys train. That’s baseball specific training at its best.


About the author

Bill Rom

Bill Rom is a strength and conditioning coach on Long Island, New York. Bill has been training both athletes and general population clients since 2006. His clients have ranged from adolescents to 70 year old grandmothers, and from peewee athletes up to former and current D1 athletes. At Prospect Sports, where Bill is the director, he works with a number of professional athletes from the NFL, MLB, MiLB and more. Additionally, Bill has been published on, one of the top strength and conditioning websites in the world, as well as; a website dedicated to improving athletes and is currently working on stories for He also has done a number of speaking engagements including the NSCA and is continuing to pick up more. Bill is one of the top young strength and conditioning coaches in the country, and arguably the top strength coach on Long Island.

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