Lynch Strong

Lynch Strong Lynch Strength is the official page of the weight room at Lynch Baseball Training

Congrats Cadence! Another massive milestone earned. 💪🏻We could tell you our training works. But watching our athletes st...
09/04/2026

Congrats Cadence!

Another massive milestone earned. 💪🏻

We could tell you our training works.

But watching our athletes stack milestones, commit to the next level, and kill it on the court/field is way more convincing.

The work transfers.

You can keep watching athletes get better.

Or, you can come train with us.

How high should she actually be jumping? 👀It’s a question we hear all the time from parents and female athletes:Is her v...
09/02/2026

How high should she actually be jumping? 👀

It’s a question we hear all the time from parents and female athletes:

Is her vertical good for her age?

So we pulled the numbers from our own gym data to give you a reference point.

Swipe ➡️ to see the average + peak vertical jump numbers we’ve recorded in our gym from grades 1–5 all the way through college.

But here’s the part that matters:

Don’t let one number become a label.

These numbers are a reference based on the female athletes we’ve tested in our gym, not a universal standard for every female athlete.

A benchmark tells you where she is.

Training tells you where she can go.

Measure it.
Train it.
Retest it.

Because the goal isn’t to have the best vertical today.

It’s to make sure the number keeps moving. 📈

09/01/2026

33.5” vertical. 😮‍💨

Heavy. Explosive. MAX intent.

That’s the pairing.

Squat ➡️ Dynabody (or Weighted) Jump ➡️ Max Height Hurdle Jump

Share this with a volleyball player looking to improve their vertical!

08/31/2026

152 reps. Two exercises.

Steal this high-volume back workout:

Lat Pulldown + Seated Row

17 reps
17 reps
13 reps
13 reps
9 reps
7 reps

76 reps of each exercise.
152 total reps.

Vertical pull + horizontal pull with a ridiculous amount of volume.

Simple. Brutal. Effective.

Save this for your next back day.

08/31/2026

3 combined TDs for the Ritz brothers Friday.

2 through the air.
1 on the receiving end.
1 on the ground.
And another win.

This is what we train for.

Go perform.

08/30/2026

For the last year, she’s been one of our 5AM kids.

Yep. 5AM.

Before school.

Before most kids her age aren’t even awake.

She shows up.

She lifts heavy.
She sprints.
She jumps.
She works.

We’ve trained her older brother through his baseball career and now into college as a pitcher.

And for the last year, we’ve gotten to watch her write her own story.

Today was a pretty good chapter.

8th grade.
2 miles.
13:51.
1st place. 🥇

A year of 5AMs looks pretty good from the top of the podium.

Proud of you, kid.

Keep going.

08/29/2026

Want to be athletic?

Then you need to train like an athlete.

Not just stronger. Not just faster.

You need to be explosive in every direction.

These 5 plyos build the explosiveness, reactivity, and power that make athleticism look effortless.

Add them to your training and become freakishly athletic.

Save this for your next workout.

08/26/2026

This is an 8th grader.

And we’re not chasing strength just to put more weight on the bar.

We’re building strength that shows up when it matters:

2PR’s
1.58 10-yard sprint.
32.7” vertical.

One number I like to watch is trap bar deadlift force relative to bodyweight.

The target?

Get that number moving toward 3x bodyweight.

Because the goal isn’t to create a great weight-room athlete.

It’s to build an athlete who can put force into the ground, and do it fast.

Strength is the foundation.

Speed is where you see it.

Follow for more athlete development benchmarks.

08/25/2026

Want more force, power, and speed?

Instead of cramming reps into fewer sets, spread the work out.

Lower reps. More sets. More high-quality outputs.

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16 East Main Street
Troy, TX
76579

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