Home Blog 7 Weeks to 7 Pounds of Lean Mass and 7 Miles Per Hour

7 Weeks to 7 Pounds of Lean Mass and 7 Miles Per Hour

Written on October 27, 2011 at 7:43 am, by Eric Cressey

I’ve received a lot of inquiries on whether or not Show and Go: High Performance Training to Look, Feel, and Move Better is an appropriate strength and conditioning program for baseball players.  In fact, I even devoted an entire blog post to it a while back: Show and Go for Baseball Strength and Conditioning.

That said, if you were on the fence, check out this feedback I received from the father of a college pitcher who took a shot on Show and Go this past summer:


“Just wanted to shoot you a breakdown on how my college son took to your Show and Go program with some modifications for baseball specificity. He followed your strength and conditioning program to the “T” and this is where he is after the first seven weeks:

May 16 – Start
Bodyweight: 163lbs
Body fat: 10.0%
Lean mass: 146.68 lbs

July 7 (52 days later)
Bodyweight: 169lbs
Body fat: 9.25%
Lean mass: 153.3 lbs

-Front squat for reps went from 155 lbs to 235 lbs for reps
-Deadlift went from about 205 for reps to 335 for a single
-Dumbbell bench presses for reps went from 55lb dumbbells to 80lb dumbbells

“To me, an untrained eye, it looks like this is great progress and he measurably benefited from it! He looks pretty damn good, too.

“He is about to return for his senior year as a starting left-handed pitcher and plans to continue this workout routine for the entirety of the 16 weeks. We used the Alan Jaeger long toss throwing program and mechanical training from Paul Reddick and Brent Strom and his velocity improved from 78mph to 84-85mph and his breaking stuff are now plus pitches. In my opinion, none of this would have happened your strength training program and mobility drills that allowed him to physically carry his momentum down the bump longer. All-in-all, it was a very productive summer; thanks!”

-Darrell Drake

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7 Responses to “7 Weeks to 7 Pounds of Lean Mass and 7 Miles Per Hour”

  1. imrev Says:

    Is it the same program and same bonuses as last year?

  2. Eric Cressey Says:


    The core program hasn’t changed, but we’ve added a few bonuses (Warm-ups 2011, and a live Q&A call with me).



  3. imrev Says:

    Thanks for answer. In that case, is there a possibility for customers who bought ShowandGo in September 2010 to receive the added “warm-ups” bonus?

  4. imrev Says:

    Sorry, one more 🙂 In the 2010 September 21st version, I could not find “5 suplemental metabolic conditioning program”. Same question, is it available for first version customers?

  5. Eric Cressey Says:


    They’re in there. Check out pages 20-21 of the main guide, and then see the last three pages in each of the 3x/week and 4x/week programs. It should clear everything up with respect to the metabolic conditioning options.

  6. Eric Cressey Says:

    Yes, you’ll receive them via email.

  7. imrev Says:

    I know that, and you are right, but I was confused because on the Showandgotraining webpage “supplemental metabolic conditioning” is writen as a separate point with a book ilustration(icon or photo, you name it). In the received package it is included in 3x and 4x/week programs, and some recomendations in main manual for supplemental training. I am not complaining, only trying to explain possible misunderstandings 🙂 Maybe some other people will be confused too. My puppy misuderstood too :), he likes only the interval running 🙂

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