BUILT TO MAXIMIZE YOUR POTENTIAL IN THE CIRCLE
Designed by softball Strength & Conditioning expert Coach Mark Dillon, for novice and experienced lifters
BRICKWALL STRONG
MONTHLY S&C PROGRAMMING FOR PITCHERS
4 WEEKS OF WORKOUTS, 3 SESSIONS WEEKLY
EXERCISE VIDEO LIBRARY
TRAINING LOG
VIDEO FORM CHECKS AND EMAIL SUPPORT
CUSTOMIZE YOUR PROGRAM
SELECT YOUR PROGRAM: BASE FOR <1 YEAR & BUILD FOR > 1 YEAR LIFTING EXPERIENCE
HERE'S THE PROBLEM
You work your butt off on your pitching, practice constantly & try to increase your velocity. But each month the radar stays stuck. You know you need to get strong, be more explosive & improve your mobility, but aren't sure where to start. You have nagging injuries slowing you down, but can't seem to kick them. You want to level up your strength & conditioning but don't want to hire another expensive trainer or waste your time trying to come up with your own workouts...
IMAGINE
What if... you knew exactly how to increase your velocity & be explosive in the circle?
What if… you felt confident in the gym with a clear plan to follow every week?
What if… you had the knowledge & guidance to get strong, stay healthy & prepare like an elite athlete?
...without hiring an expensive trainer, feeling lost in the gym or hating your workouts?
HOW IT WORKS
GET STARTED WITH THE STRONG PROGRAM
STEP 1: CHOOSE BASE OR BUILD
BASE: Less than one year resistance training experience
BUILD: One year or more resistance training experience
NOTE: Gym or weights equipment required for both programs
STEP 2: CONNECT TO YOUR PROGRAM
MEMBERS AREA: Easy access to your program anytime, anywhere. Accessible via app or website
STEP 3: GET COACH DILLON’S PLAN
DOWNLOAD & PRINT: Get your workout templates to track your training sessions & progress
STEP 4: MECHANICS MASTERCLASS
WATCH & LEARN: Check out Coach Dillon's detailed demo for each exercise. Learn easy checkpoints to build confidence & independence in the weight room
STEP 5: LEVEL UP
NEW WORKOUTS EVERY MONTH: Get the next phase of workouts & videos every 4 weeks
STEP 6: GET SUPPORT
Q&A PLUS FORM CHECKS: Email support to answer questions and video for form checks
HAVE FUN, STAY CONSISTENT & MAKE GAINS.
FREQUENTLY ASKED QUESTIONS
All the details
1. Pitchers with lifting experience who want optimize their workouts for pitching gains
2. Pitchers without lifting experience who want to get started on the right foot
3. Pitchers committed to improving their VELOCITY, MECHANICS, & DURABILITY
1 Month of Brickwall Strong S&C Program for Pitchers
- 4 weeks of workouts, 3 sessions per week
- Program template for download & print
- Instructional video and demonstration of every exercise
- Email support from Coach Dillon to submit questions and video for form checks
- All content accessible from anywhere in Members area via app or website while your membership is active
- Each workout includes:
- Proper warm-up, mobility, movement prep, activation & breath work
- Curated exercises that effectively transfer to the pitching motion by targeting strength, explosive power, agility
- Membership includes new programming & instructional videos monthly
1. Sign up via our checkout page
2. Access your members area to view your program & videos
3. Submit questions & form check videos
4. DO WORK
Each month of the program has 3 workouts complete with warmup, movement prep, and lift
Workouts are repeated weekly for one month.
Then a new set of workouts is delivered every single month!
THE BASE PROGRAM is best for novice lifters with less than one year experience with resistance training or pitchers without access to a full gym.
THE BUILD PROGRAM is best for intermediate lifters with one year or more experience
BOTH PROGRAMS: Pitchers who want to complete both programs or who want modifications for workouts with less equipment while traveling can purchase both programs at a discounted rate
THE ADVANCED PROGRAM will be the next level in the progression after the BUILD level. Coming Fall 2021
This program requires a commitment of 3-4 hours weekly to strength training for one month.
The athlete is responsible for consistently completing the program as assigned to the best of her ability and for executing the exercises safely & properly as they are instructed by Coach Dillon.
- Access to a basic gym, weight room or home gym with the following equipment/suitable substitutes strongly recommended
- Set of dumbbells
- Barbell & plates
- 10-20 yards of open space
- Resistance bands: 1 light & 1 medium to heavy.
- Recommended: hip loop band and band with handle
- 14-24" plyo box
- Flat or adjustable weight bench
- Medicine ball of 4-10 lbs. (soft-sided preferable)
- Foam roller
- Jump rope
- 1 PVC pipe or dowel (approx: 4-6ft long, 1-1.5 in.)
This service is a recurring membership, billed monthly until cancelled.
[Please note this product is non-refundable after purchase]
"I will say one thing about them that I thought was cool coming back: their strength and conditioning program has got to be awesome. When we saw Kleist take the mound on Thursday, she looks dramatically different. The amount of work that she had to put in in the weight room, and all of the reps and all of the things that she did, I think has to be tremendous. So I do believe there is a story there for their athletic department.""
Rachel Lawson
Head Coach, Kentucky Softball. Quote from Rob Moseley, GoDucks.com
"I wouldn't even be back on the field right now if it wasn't for him. It was so frustrating; I was using my body, trying to get my arm into it, and I just couldn't. I physically could not throw the ball hard — until I started working out."
Maggie Balint
Pitcher, Univ. of Oregon. Quote from Rob Moseley, GoDucks.com
"He's an unsung hero"
Mike White on Coach Mark Dillon
Head Coach, Oregon Softball & Texas Softball
MEET COACH MARK DILLON
MS, CSCS, RSCC, USAW-L1SP
With almost 20 years of coaching experience, Mark Dillon has served as a strength and conditioning coach at every level.
With 15 years experience at the University of Oregon working with the Football, Softball, Women’s Basketball, and Soccer programs, Coach Dillon was instrumental in helping build the Oregon Duck Softball program from a PAC-12 cellar dweller into a perennial national power during his time with the program.
The Ducks achieved unparalleled success:
- Won five PAC-12 Conference Championships, including four in a row (2013-2016)
- Five 50+ win seasons
- Nine straight NCAA Super Regional Appearances (2010-2018), and five Women’s College World Series appearances (2012, 2014, 2015, 2017, and 2018).
- While on staff at Oregon the Ducks had 22 NFCA All-Americans, 58 NFCA All-Region Selections, 54 All-PAC-12 selections, five PAC-12 Pitchers of the Year, two PAC-12 Batting Champions, three PAC-12 Freshmen of The Year, and one PAC-12 Defensive Player of the Year.
EXPERIENCE
- 20 years experience coaching elite youth & collegiate levels, serving as an assistant Strength & Conditioning Coach at Oregon, Washington State, & Arkansas
- Recognized Registered Strength and Conditioning Coach (RSCC) through the National Strength and Conditioning Association (NSCA)
- Certified Sports Performance Coach through USA Weightlifting
- Certified Functional Range Conditioning Mobility Specialist.
COACH DILLON'S CERTIFICATIONS INCLUDE
- Certified Strength and Conditioning Specialist (CSCS)
- Recognized Registered Strength and Conditioning Coach (RSCC) through the National Strength and Conditioning Association (NSCA)
- Certified Sports Performance Coach through USA Weightlifting
- Certified Functional Range Conditioning Mobility Specialist.
EDUCATION
He received his Master’s degree from the University of Oregon in 2009 and Bachelor’s degree in Exercise Science while playing on the football team at Lindenwood University (1998-2002)
What makes the Brickwall STRONG Program different?
- STRONG WILL TEACH YOU HOW TO TRAIN INDEPENDENTLY & EFFECTIVELY FOR YEARS TO COME
- COACH D'S DETAILED, EASY TO FOLLOW VIDEOS BREAK DOWN LIFTS & MOVEMENT PATTERNS
- FLEXIBLE, AFFORDABLE, ELITE COACHING ACCESSIBLE FROM ANYWHERE.
- BUILT WITH PROVEN SYSTEMS & EXPERIENCE PREPARING PITCHERS FOR THE DEMANDS OF ELITE PERFORMANCE
GET STRONG IN THE CIRCLE
SMART WORKOUTS DESIGNED FOR PITCHERS DELIVERED RIGHT TO YOUR INBOX EVERY MONTH
A Note from Nyree White
Founder, Brickwall Softball
As a dedicated young pitcher, I was willing to do whatever it took. But I didn’t push myself to improve the hole in my strength game, avoiding doing what I was wasn't good at.
Back then I needed guidance and a clear plan I could buy into.
That's what my pitchers need now too and when I didn't find any S&C resource out there for pitchers that I loved, I decided to create one.
There was one coach I trusted to build a truly elite level resource on strength and conditioning for pitchers...
Enter Coach Mark Dillon -
Coach Dillon was instrumental in building the Oregon Softball program into a national powerhouse, training All-Americans Jess Moore, Megan Kleist, Miranda Elish,& Cheridan Hawkins
I saw each Duck pitcher become more explosive, maintain stamina late in the season and remain virtually injury free.
GAME CHANGING RESULTS
I have seen firsthand how getting pitchers in the weight room early on make a world of difference both now and down the line with velocity, injury prevention, efficient movement patterns, mindset, body awareness & mental health.
Empowering our pitchers in the weight room will be a core pillar of our training at Brickwall moving forward and I could not be more proud to have Coach Dillon leading our program.
It’s a privilege to partner with Coach Dillon on bringing the strength & conditioning approach used at the highest level to our pitchers at Brickwall Softball and can’t wait to see the fruit of this program for our athletes in the circle.
BENEFITS OF STRENGTH TRAINING FOR YOUNG PITCHERS:
1. Develop higher velocity, minimize risk of injury, learn essential movement patterns
2. Develop stronger muscles, tendons, ligaments, and bones
3. Improve proprioception and body awareness, mind to muscle connection, consistent habits, & inner strength
4. Improve body image, confidence, competitive mindset, and mental wellness
