Epley Training Systems

09/22/2026

Our baseball off-season is officially in full swing (pun intended).

⚾ Long toss is still the best and most proven way to increase arm strength.

👟 Playing other sports is still the best and most proven way to increase athleticism. If you don't play another sport, no worries; train your athleticism via a sensible combination of sprinting, jumping, throwing things, and resistance training 3-5 days per week instead.

⚾ Bullpens are still the best and most proven way to learn new pitches, to drill strategic pitch sequences, and to solidify pitching mechanics.

🏋️‍♀️ A thorough and challenging strength training routine is still the best way keep the body and arm healthy as long as it's:
(1.) Supervised by qualified and experienced coaches.
(2.) Modified to account for all the demands and contraindications unique to the sport of baseball.
(3.) Implemented fluidly and ever adaptable to each athlete and the unique physical and mental demands of their day-to-day life.

There are simply some very popular lifts and trendy methods that I refuse to prescribe to baseball players, especially pitchers and catchers because they put the throwing arm at an increased risk of injury.

Kids' schedules are super busy these days, but luckily I've designed a system that prescribes the minimum effective dose of off-season throwing at once per week.

Notice I wrote "once per week". Not 2 weeks on, 1 week off. Not 1 week on, 3 weeks off. ONCE PER WEEK. Consistency is king in baseball.

One throwing session per week (warmup, medicine ball drills, progressive long toss, bullpen/hitting drills and strategies, arm care): $50.00 per session
+ Program Design and Open Gym membership: $100.00 per month.
___________________________________________
= TOTAL Monthly Investment: $300.00 per month

Why would I share prices publicly when other coaches and trainers don't?

Easy...BECAUSE NOBODY ELSE DOES WHAT I CAN DO FOR PITCHERS.

Nobody else has trained and/or coached pitchers for 30 years, all while relentlessly studying and actually walking-the-walk of strength and conditioning across multiple sports, testing all the trendy gadgets and passing fads, and nobody else is as dedicated to communicating clearly and simplifying a game that has been overcomplicated by online charlatans and facilities built on bells, whistles, and unnecessary tech.
..and NOBODY has worked as hard as I have to customize each training experience for each athlete, or to seamlessly combine arm care, medicine ball drills, plyometrics, long toss, teaching new pitches and strategies, bullpen work, and hitting drills into a one hour window.

Random Stuff About Me...

I pitched, played RF and some 3B for North Platte's Legion Program from 1993-1996. We earned State Runner-up in '93, and we won the state championship in '94 (the last NP team to do so).

Pitcher/Outfielder, Doane College, 1995-1999. Academic All-American in 1999.

Baseball coach since 1997, all ages from Little League tee ball to North Platte American Legion to McCook JC.

Certified Personal Trainer (NSCA-CPT) since 2001.

Certified Strength and Conditioning Specialist (CSCS) since 2003.

Trained scores of athletes (not just baseball players) who ended up pursuing intercollegiate sports and receiving scholarships.

State Powerlifting Champion as both a competitor and as a coach, 2015-2017.

National Powerlifting Champion as both a competitor and as a coach, 2015.

State Master's Ninja Warrior Champion, 2017.

State/National Master's Track and Field Champion as a long jump, triple jump, javelin, discus competitor, (I dunno, I lost count, at least 30 medals? 15 golds? I'll have to check with my mom; I give her all my medals and trophies ♥), 2007-current.

Coach, Master's age Spartan Race and Tough Mudder athletes, 2021-2024.

2nd Degree Black Belt, To-Shin Do Ninjutsu. Instructor 2015-2024.

❓ Some questions that I'm frequently asked:

"Can we schedule sessions on an individual basis?"

Or "Can we just do Open Gym/Program Design?"

Or "Can we do MORE baseball sessions than one per week?"

👍 Yes to all 3! You can pick and choose as many or as few as you can schedule or afford, but the 300 Package offers the most consistency and bang-for-your-buck as far as safely adding athleticism, increasing healthy body mass, learning the mechanics and strategies of pitching and hitting, all while adding velocity and movement. Again, consistency leads to permanence. The minimum effective dose for pitchers under my guidance is once per week in the off-season.

However, I will give first choice in one-on-one scheduling to anyone who signs up and prepays monthly for the 300 Package.

Thank you, and I look forward to hearing from you soon! Please call or text as I'm not online much anymore and I don't alway see Facebook's messaging notifications.

Matt Epley
Epley Training Systems
(308) 530-2453

02/06/2024

On today's installment of Absurd Baseball Timelines:

⚾️ 1960 - The first 26 episodes of Home Run Derby aired. 19 MLB players competed head-to-head, including 9 future Hall of Famers. Some of them wore golf gloves to minimize blisters during this new off-season competition. The winners get $2,000.00 and advance to the next episode.

⚾️ 1964 - Ken "Hawk" Harrelson is credited with inventing batting gloves and officially uses them in an MLB game for the Kansas City Athletics.

⚾️ Since 1960, millions of kids have copied Home Run Derby. They've taken to the sandlots in their free time to competitively hit dingers against other neighborhood ball players.

⚾️ Since 1960, millions of those same kids fell into post-derby slumps during league play due to acquiring temporary bad habits of swinging up and/or lunging at the pitcher. They'll spend hours in the cage fixing their swings just in time for the postseason...hopefully.

🏆 Since 1960, savvy pitchers have identified these slumpers after seeing just one live swing. They learn to live on the outside corner and in the top quarter of the zone. They celebrate because their ERAs fall and their W's and K's increase with very little effort.

🧠 Since 1960, smart hitters have avoided playing Home Run Derby during the season because they understood the basics of cause-and-effect.

👨‍👩‍👦 For the past 20 years or so, helicopter parents have micromanaged kids to the point where very few ball players have the time, energy, or ambition to organize a neighborhood game, let alone even know what a sandlot even is.

☁️☄️☁️ Silver Lining: No more post-Home Run Derby slumps, right?

🥴🤡💩 Current Year - Online hitting "gurus" think they've struck gold by telling naive kids and parents, "This is 2024. Times have changed. Ya gotta swing up now."

02/05/2024

I sincerely apologize for not responding to messages directed at Epley Training Systems' page in recent months.

It appears that the developers at Facebook have monkeyed with how business owners receive private messages from their business pages.

For well over ten years, all messages from profiles, pages, and groups run by the user were funneled into one default "notifications" queue.

That service appears to have ended some time ago.

Currently, you have to be using Facebook AS YOUR PAGE, not your personal profile, to receive notifications on messages, "Likes", and comments for any pages you might manage.

Being an iOS app developer myself, I know that such a change is obviously meant to encourage business owners to engage more with their precious website.

But this isn't the ideal system for me nor many other small business owners who are too busy actually WORKING AND/OR LEARNING to post selfies, awkward videos of clients, and out-of-context fitspirational quotes.

In my experience with over ten years of timely and thoughtful posts, I've learned that such engagement does very little in terms of reaching new clients...unless you pay to boost your reach. I can say I gained two whole clients in ten years solely from unboosted engagement on my Facebook business page, and neither lasted more than a couple sessions. Honestly, the social media juice isn't worth the squeeze.

However, ~80% of my regular clients were recommended by current or former clients, athletes, or parents of athletes. The rest cold-called or texted ME first.

So, I'll go out on a limb here and speak for other small business owners in small towns who are just as disenchanted with the narcissism, anonymous psychopathy, and carefully coded and financially boosted misinformation on social media as I am:

Consumers, customers, and clients, please find the small business's phone number (it's listed on every business page and website) and use it to call or text a real person with zero degree of gatekeeping by any digital middlemen. Arrange to meet face-to-face, take a tour, share a meal, etc.

Why?

Because authenticity is a trait that's hard to vet from your computer.

There's been a trend in the fitness industry to make personal training less personal via fitness apps, diet apps, the illusion of interactive online boot camps led by trainers on prerecorded videos, and other cookie-cutter tech to meant to siphon money from large groups.

PERSONAL TRAINING SHOULD BE PERSONAL, but so should every other business. But it's up to both the business and the consumer to realize that all this extra tech is just complicating a very simple service industry—one among many.

If you need me, 'll be spending the next few hours playing catch-up on 6+ months of missed messages from three different pages.

If you feel you've been ignored by any other local business pages, try reaching out to them again via phone or in person; it's probably not their fault.

The site worked seamlessly for well over a decade; not sure why it was screwed with!??

Again, I'm so sorry for not responding sooner.

09/05/2023

Not many people will see this since Facebook tends to bury posts that contain YouTube links, but it's worth a try.

Most notable takeaways:

(1.) Locate your corner pitches with your body and stride, not by aiming with your arm. Seems like common sense, but young pitchers need to hear it AND practice it in the bullpen.

(2.) Wasting pitches on 0-2 means you're a predictable pitcher. It's one of the toughest counts to hit for a high average. Go after the damn hitter. Keep your pitch count down. He said, "I might lead the league in giving up 0-2 hits, but I'll also lead the league in getting 0-2 outs."

(3.) During the final two years of his career, he never told his catchers what pitch he was gonna throw; he only called his location.

(4.) Oh, and he shows you all of his grips, but he admits that it's not how you grip the ball; it's how you release it that creates great "stuff". He even reveals which of his fingers were responsible for different movements, pitch-by-pitch.

(5.) He even tells you how to grip a naturally scuffed ball. (It's not cheating unless YOU scuffed it, so you might as well take advantage of it.)

Man...I wish I had the internet when I was a kid.

Anyway, just a reminder: I've been teaching these same principles to pitchers for decades.

If you want to train with me at my private facility, in my private weight room, in my private batting cage and bullpen, then call or text me at (308) 530-2453.

Quite a few local players have made significant gains by training with me once per week in the offseason.

You won't find a more private, customized, or comprehensive pitching program anywhere else in the state.

In each 60-90 minute session, we'll address arm care, thorough warmups, safe strength training catered to the unique demands of pitching, dynamic balance drills, rotational power and plyometrics, and progressive long toss.

We finish each session in the bullpen where we address finding YOUR mechanics, developing a 2nd, 3rd, and 4th pitch, and learning "sequencing" strategies that will put you light years ahead of your teammates and competition before the upcoming season.

You've got 6 months until Opening Day. Train with me this offseason just once per week, and you'll be amazed at how dominant you can become after just 24 sessions.

Take the next step in evolving your game.

Matt Epley, CSCS, NSCA-CPT,
26 years of coaching experience,
certified strength and conditioning specialist/personal trainer for 20 of those years.

(308) 530-2453

My interview with Hall of Famer Greg Maddux.We discuss Greg Maddux and his pitch grips:Sinker / Two SeamerCutterChangeupWho he modeled his game after.Do hitt...

09/03/2023

FYI: The North Platte Walmart's clearance aisle has some really good bargains on miscellaneous fitness equipment right now:

🏋️‍♀️ Suspension Trainers (similar to the TRX)

🎗Resistance bands (both small and large elastic loops)

🎱 Medicine balls (8-12 lbs.)

🤜🦶 Wrist/Ankle weights

🦺 Weighted vests

🏃 Agility kits (comes with speed cones, agility ladder, ankle-high hurdles)

08/26/2023

06/01/2023

For years upon years, my brother, cousins, and I used to lug home donut-sized gold, silver, and bronze medals from the Cornhusker State Games in track and field.

We even competed back in the day when the meet was held at the University of Nebraska's Ed Weir Stadium. The place was absolutely magical to 13-year-old me; there was nothing comparable to long jumping from a red runway in the shadow of Memorial Stadium.

Since then, the track meet has bounced from location to location, but it's found a stable, well-run, and very respectable home at Lincoln High.

As an adult, I've also won the ninja warrior challenge, and my powerlifters and I have even brought home NATIONAL championships from these meets (7 in 2015 alone).

Sad to see that the javelin and ninja challenge won't be held this year, but I see it as an opportunity to try some new events.

From curling to chess to horseshoes to skydiving to co****le, there's always something in which anyone can compete.

Click the link to see this year's list of events and their assigned dates.

  2023Sport Listing   Online RegistrationApparel Store 3 Adventure Race Aquatics DivingOpen Water SwimmingSwimming Archery ArcheryArchery | NASP Armwrestling Axe Throwing Badminton Baseball Basketball 3v3Adult 5v5 BMX FreestyleRacing BOCCE BALL Bowling Chess Co****le Curling Cycling Gravel Grinder...

04/01/2023

With all the off-season rule changes 🙄...some of us thought this might happen.

In addition to limiting infield shifts so a few one-trick-pony pull-hitters might keep their jobs, MLB has also implemented:

(1.) Bigger bases (increased from 15" to 18" squares) make the base paths 4.5" shorter for the runners.

(2.) A pitch timer (15 seconds w/ bases empty and 20 seconds w/ a runner) provide a more limited window for pitchers to truly vary their looks and deliveries. I HATE this one, but I'm very biased against it. While many coaches prefer their pitchers to work "fast", I preferred to work slowly and more methodically on the mound.

(3.) But the most impactful rule change might be the one which limits pitchers to only 2 "disengagements" from the rubber per plate appearance...meaning pitchers can now only pick and/or step off TWO TIMES per hitter. (However, the disengagement count will reset every time the runner(s) advance.)

After 2 disengagements, every runner with any degree of speed can and will double their lead and easily take 2nd/3rd.

If a pitcher chooses to pick a 3rd time, the runner is automatically awarded the next base. SMF'nH.

I'm willing to let the season play out to see if this trend actually continues, but it's only a matter of time before Rickey Henderson unretires...again...to ensure that all of his SB records remain out of reach.

Even at age-64, I figure he's good for another 15-20 steals per season with the new rules.

Anyway...MLB changed the sport a bit, hoping to woo new "fans" with the promise of reducing the length of games by an average of 26 minutes.
..yay.

01/08/2023

When searching for your kids' personal strength coach, narrow our list to 5-10 and then interview them like you're spearheading the search for a Fortune 500 CEO.

ABSOLUTELY GRILL THEM!

Rake them over the coals. I mean it!

Ask rigorous questions in a "What if?" format.

Don't let them get away with being vague either. DEMAND that they answer in specifics about their strengths and weakness as they pertain to training philosophies, safety, specificity, periodization, and adaptability.

For bonus points, ask them about the force-velocity curve as it pertains to the sports and athletes they train.

"Tell me about your certification. How long did it take to complete? What are your continuing education demands in order TO STAY certified?"

If an expensive 1-weekend course was all it took, that's a red flag.

"Tell me why you're qualified to train (insert sport here) players. For how long have you trained such athletes? What's your background?"

If my kid is a pitcher, I'm sure as hell not gonna hire a strength coach who's never even played baseball...someone who can't fathom what it feels like to drag a dead arm around for days after a six-game tourney. Will they make you bench press with a barbell on the morning after a complete game? I sure as hell hope not!

"Are you CPR *AND* First Aid certified?"

"Do you know how to operate an AED and is there one present at your facility?"

"Are you insured? By whom?"

No additional comment is necessary.

"My son plays baseball, wrestles, and runs track. What factors will influence and determine how you will design his strength training program?"

If they tell you that workouts will be randomized, say, "Thank you for your time," and walk away.

"My daughter plays basketball, volleyball, and golf. Plus she lifts weights 4-5 days per week in PE. Tell me how you will determine her exercise selection, sets, reps, loads, and her rest intervals during your sessions."

If the potential coach doesn't give you the impression that they're adaptable to the ever-changing demands of your kid's sport and PE schedule, then they shouldn't be programming exercises for your kid.

They should have a plan to adjust the training volume and/or intensity in the days preceding big games and meets.

They shouldn't be programming certain lifts on back-to-back days. Trainers should always ask the client what they already did in practice and in PE THAT DAY, and they should also ask what they'll be doing tomorrow.

"My child injured their ________ last year and it flared up again last month during team drills. They have been released from physical therapy and are ready to train again. How are you equipped to train athletes with a similar injury history?"

If a trainer doesn't have a plan-B, or even a C thru Z, then they aren't worth the time and money.

If a coach has no plan to train around injuries and they only "follow the original program", then they have no business training athletes.

This can manifest in coaches who are married to ONE type of squat, ONE type of bench press, ONE type of deadlift, or even ONE type of ideology (i.e. powerlifting, Olympic lifting, CrossFit, bodybuilding, or any other proprietary fitness trend).

When someone's only tool is a hammer, they tend to treat everything like a nail. Make sure your strength coach has roots in your child's sports. But also make sure that they own the ability to pull a variety of tools from a large training toolbox.

A skilled coach will know when to blend the best aspects of powerlifting, strongman, Olympic lifting, bodybuilding, and therapeutic movements.

ABSOLUTELY GRILL THE HECK OUT OF YOUR POTENTIAL STRENGTH COACH!!!

The blunt truth is that, on average, most people are C-students, but the dirty secret of the fitness industry is that most personal trainers are D-minus at best.

If a potential coach cracks under the pressure of your interview, they probably don't have the poise, communication skills, basic knowledge, experience, adaptability, or organizational skills to serve your family.

A certification is just a prerequisite, and most are very quick and easy to obtain with enough money.

Knowing how to use the equipment in any gym is basic professional trivia. Knowing when and when NOT to perform exercises and assign sets/reps/loads/rest on a person-by-person basis is why they still call it "personal" training.

Performing circus-trick-exercises and being social-media-famous are not indicators of professional competence. (And in my opinion, the volume and frequency of a strength coach's tweets, statuses, selfies, and other mindless online content are inversely proportional to their coaching abilities.)

Ask them how they record workouts. How do they track exercises, records, and training cycles? Also ask how they determine when to deload during their programs.

Everything I've written above should be the minimum standard for strength and conditioning professionals.

But it isn't.

Unfortunately, a large portion of fitness "professionals" are merely fitness enthusiasts. Enthusiasm will only get you so far in this business. It won't make you a good communicator, more empathetic, more organized, or any safer.

Unfortunately, most people will still hire coaches based solely on how they look (with the aid of surgery and/or drugs), how many Instagram followers they have (just because they pass the eye test or offer "hot takes"), or how shiny their equipment is (a million-dollar gym with five-cent programming).

Whether we care to admit it or not, we (humans) make most of our decisions emotionally. We can lie to ourselves and say that we are intellectual giants who are masters of evidence-based research and all the best bleeding-edge facts, but when it comes down to it, we're very emotional animals.

The least we can do for ourselves and our families is pour all those emotions into a rigorous vetting process that weeds out all the unsafe and less effective obstacles between us and our goals...not just in fitness, but in ANY context.

12/07/2022