BRDG Performance

Baseball / Softball

The off-season ends when your season starts. A written plan for every week, with VBT targets, effort levels and arm care in every session.

Pick my program
  • Instant PDF download
  • FREE 30-min onboarding call
  • Start today

Without a plan / With BRDG

Guessing
or building.

Guessing

  • Random lifts you made up
  • No idea if it’s working
  • Season starts. You’re not ready.

Building

  • Every week written out
  • Re-tests show what changed
  • Stronger, faster, more powerful for next season

Pick your program

Which one
fits you?

Prefer to run it yourself? Get the same 16-week system as a PDF. One price, no monthly bill.

BRDG 16-Week Full Off-Season Baseball PDF coverMost popular · PDF

16-Week Full Off-Season

$99.99one-time

The full BRDG off-season system. Open the PDF, follow the week, do the work.

weeks
16
per week
3x
min, up to
75

What you get

  • 16 weeks, four 4-week phasesEvery week builds on the last
  • FREE 30-min onboarding callMeet Nathan, start right
  • VBT targetsKnow how fast each rep should move
  • Arm care built inNot an afterthought
  • Windmill arm care built inNot an afterthought
  • Readiness checkGreen / Yellow / Red sets each day’s dose
  • Re-tests at Weeks 1, 8 & 16Sprint, broad jump, med-ball throw, e1RM
  • Instant PDF downloadStart today
Buy & download PDF Questions? Ask Nathan
Full details
Level
Advanced
Length
16 weeks (four 4-week phases)
Sessions
3x per week, up to 75 min
Focus
Strength, Power, Velocity-Based Training, Arm Care
Who it’s for
Serious baseballfastpitch softball athletes (high school, college or pro; hitters, pitchers and position players) who want a full off-season
Includes
FREE 1-on-1 onboarding call (30 min) With Nathan. You book it right after checkout. Nothing extra to pay.
  • Complete periodized system
  • Four 4-week phases
  • VBT (velocity-based training) targets
  • Exercise Guide with swaps for every lift
  • Readiness check (Green / Yellow / Red) adjusts each day’s dose
  • Re-tests at Weeks 1, 8 & 16: sprint, broad jump, med-ball throw, e1RM
  • Tracker workbook (Excel) + printable trackers
  • Arm care built in
  • Windmill arm care built in
  • Lead-leg block strength work
  • 60-ft home-to-first and steal-start sprints
  • Rotational med-ball power tied to hitting
  • “Fitting it into your softball year” calendar page
  • Downloadable PDF

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

BRDG 7-Week Starter Baseball PDF coverStarter · PDF

7-Week Starter

$49.99one-time

One block, three sessions a week. Sprints, jumps and throws first while you’re fresh.

weeks
7
per week
3x
min, up to
75

What you get

  • 7-week PDF planEvery set, rep and rest. No guessing.
  • FREE 30-min onboarding callMeet Nathan, start right
  • Test Week 1, re-test Week 7See what changed
  • Arm and forearm workIn every session
  • Windmill arm careBuilt into the plan
  • Exercise Guide with swapsCan’t do a lift? Swap it
  • Tracker workbook (Excel)Log every session
  • Instant PDF downloadStart today
Buy & download PDF Questions? Ask Nathan
Full details
Level
Beginner / Intermediate
Length
7 weeks (6 training + 1 test/deload)
Sessions
3x per week, up to 75 min
Focus
Strength & Power
Who it’s for
BaseballFastpitch softball athletes new to structured lifting, or anyone who wants to run one block before a full off-season
Includes
FREE 1-on-1 onboarding call (30 min) With Nathan. You book it right after checkout. Nothing extra to pay.
  • Day 1Acceleration + squat strength
  • Day 2Rotational power + upper body
  • Day 3Jumps + hinge strength
  • Arm and forearm work in every session
  • Lifts set by effort (RPE)
  • Exercise Guide with swaps
  • Tracker workbook (Excel)
  • Windmill arm care built in
  • Lead-leg block strength work
  • 60-ft home-to-first and steal-start sprints
  • Rotational med-ball power tied to hitting
  • “Fitting it into your softball year” calendar page
  • Downloadable PDF

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

BRDG 8-Week Young Athlete Program PDF cover (coming soon)

Coming soon · PDF

8-Week Young Athlete Program

$34.99one-time · ages 8–12

Strength first, taught through play. Run by a parent or coach.

Full details
Status
Coming soon
Ages
8–12
Length
8 weeks
Focus
Beginner strength, sprints, jumps & plyometrics, med-ball throws, crawls & carries
Who runs it
A parent or coach

Not medical advice. A parent, guardian or responsible coach must supervise every session. Check with your child’s doctor before starting. See our Policies for full terms.

Coming soonQuestions? Ask Nathan

Included with every program

Meet Nathan
before you start.

Most online programs stop at the download. Mine don’t. Every program and coaching plan includes a FREE one-time call with me.

Pick my program

Unsure? Book a free 15-min call first. No purchase needed.

  1. 1

    Buy

    One-time price. Instant PDF download.

  2. 2

    Book your call

    Link after checkout. 30 minutes, $0.

  3. 3

    Download

    On your phone or printed out.

  4. 4

    Train

    Follow the week. Do the work.

The coach

Nathan
Arterbridge

I started writing my own programs in middle school to get bigger and stronger for baseball. I've trained with Division 1, professional and MLB players. In 2024 I was the No. 1 draft prospect in Delaware, and I played in the Appalachian League. I built BRDG so athletes anywhere can get the same programs and coaching.

  • ISSACertified Personal Trainer (ISSA-CPT)
  • 2024Gatorade Delaware Baseball Player of the Year
  • 2024Rawlings Gold Glove Award recipient
  • 2024ABCA/Rawlings High School All-Region Catcher
  • RecordDelaware high school career all-time home run record

Before you buy

Fair
questions.

Is a PDF enough without a coach?

Every session is written out, so you always know what to do. You also get a FREE 30-minute call with Nathan. If you want a coach in your corner, pick Remote Coaching.

Which one should I start with?

New to structured lifting, or want to run one block first? 7-Week Starter. Want the full off-season? 16-Week Full Off-Season. Want Nathan coaching you? Remote Coaching. Still unsure? Book the free 15-minute call.

Does it work for softball?

Yes. The 7-Week and 16-Week programs have a softball version with windmill arm care. Switch to Softball on the card and the cover and buy link change.

Is the onboarding call really free?

Yes. It’s included with the 7-Week Starter, the 16-Week Full Off-Season and Remote Coaching. Nothing extra to pay. You book it right after checkout.

Is it the same as Remote Coaching?

No. The onboarding call is a one-time call to meet Nathan and walk through your program. Remote Coaching is ongoing online coaching with individual adjustments, billed monthly.

What if something goes wrong with my order?

Charged by mistake or never got your download? Email info@brdgperformance.com within 14 days and we’ll make it right. Read the full refund policy before you buy.

Train with a plan. Care about the process. The results take care of themselves.

Nathan Arterbridge, Owner

Startbuilding.

Your off-season is already running. Every program comes with a free 1-on-1 call with Nathan.

Pick my program