ATHLETE CASE STUDY:
MICAH ENGLISH

COLLEGIATE PITCHER | COMPREHENSIVE 1:1 TRAINING

**Consistent improvement across all key performance metrics with dedicated training!**

From central-valley high school senior to collegiate NAIA athlete, we built Micah’s goals around our signature comprehensive approach. His results and his dedication to consistent training, demonstrate that smart approaches to functionality beats vanity metrics every time.

OUR TARGETING APPROACH

✓ increase strength

✓ lower-body power

✓ rotational explosiveness

✓ injury prevention

✓ preserving movement quality

OUR RESULTS » CHECK OUT THESE NUMBERS:

FASTBALL VELOCITY

+5 mph

BENCH PRESS

+75lbs

BACK SQUAT

+105lbs

20 YARD SPRINT

-0.44sec

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The Backstory

When Micah English first came to First Team Fitness nearly three years ago, he was preparing for one of the biggest transitions of his athletic career, his first season of college baseball. As a pitcher, he knew competing at the collegiate level would require more than just talent on the mound. He needed to become stronger, more explosive, more durable, and physically prepared for the demands of a college season.

Task at Hand

The goal was to prepare Micah for the physical demands of collegiate baseball while building a foundation that would allow him to improve year after year. As a pitcher, he needed to increase strength, lower-body power, rotational explosiveness, speed, mobility, and durability without sacrificing movement quality.

Beyond preparing for one season, the objective was to develop an athlete who could continue progressing throughout his entire college career while reducing his risk of injury and maximizing his performance on the mound.

Here’s how FTF approached it:

The Process

At First Team Fitness, we designed a comprehensive performance program tailored specifically to the demands of a collegiate pitcher. Every offseason focused on building strength, power, speed, mobility, and athleticism while carefully managing workload to keep his arm and body healthy.

Micah’s training included:

Progressive strength training with exercises such as back squats, bench press, pull-ups, split squats, Romanian deadlifts, single-leg strength work, and core stability.
Explosive power development using Olympic lift variations, plyometrics, medicine ball rotational throws, and jump training.
Sprint and acceleration training to improve lower-body force production and athletic movement.
Mobility, stability, and recovery work designed to improve movement efficiency and reduce injury risk.
Performance testing throughout each offseason to track progress and identify new opportunities for improvement.

Most importantly, Micah trusted the process. He consistently showed up ready to work, embraced coaching, and continued building on the foundation established each previous offseason.