Training plans
The plan your assessment builds
Most tools stop at the report. 8ctane turns your findings into a personalized four-week training plan — built from programming developed by former MLB players, physical therapists, and sports scientists, matched to your mechanics, and fitted to your season and schedule.
From Finding to Plan
Every plan starts with what your assessment found. Here's the chain.
Lead Leg Block
The front knee stays bent through contact instead of extending into a firm block, so rotation has nothing to brace against.
Front-Side Stability
Lower-half force transfer and a stable front side for the hips and torso to rotate around.
Lower-Body Strength & Hinge Patterns
Front-side stability drills and lower-body strength work, with warm-up, movement drills, and arm care in every session.
4 Training Days a Week
Fitted to your season, your level, and your schedule. Reassess at the end of the block and rebuild.
Example from a hitting assessment
Six Questions. About Two Minutes.
Your assessment tells us what to train. Your answers tell us how to fit it into your life.
What do you want to improve?
Get stronger, move faster, build power, move more freely, stay ready to play, improve body control — pick up to three.
Where are you in your season?
Getting ready for the season, playing in season, or offseason.
What level do you play?
Youth or club, high school, college, or professional.
Do you pitch in games?
Starter or reliever, and which days — so your plan can work around them.
How many days a week can you train?
One to seven. Your plan fills exactly that many.
Any days you can’t train?
Mark them off. They stay off.
Then you review the full four weeks — every training day, every session — pick a start date, and it goes on your calendar. Change your answers and rebuild anytime.
What's In Every Training Day
No day is just “do some drills.” Every session is complete, start to finish.
Part 1
Warm-up
A prep routine that gets you moving before the main work.
Part 2
Movement drills
Short, targeted drills that train the movement patterns your assessment flagged.
Part 3
Main work
Strength, plyos, and hitting or throwing work, depending on your assessment, your goals, and the day.
Part 4
Arm care
A finishing routine on every training day. The AI can’t skip it.
A video demo on every exercise
Watch it done right before you do it.
Log every set as you go
Weights, bar speed against a target, and your previous numbers right there.
For pitchers
Your Plan Knows When You Pitch
A great training week that ignores your game schedule isn't a great training week. Tell 8ctane whether you start or relieve and which days, and your plan is built around them.
- No heavy upper-body lifting the day before you start.
- At least two full days between high-intent throwing days.
- Game days stay clear of extra lifting, hitting, and plyos.
- Starters and relievers get different weeks — tell us which you are and which days you pitch.
Four Weeks. Then Reassess.
Mechanics change when training changes them. 8ctane is built as a rhythm, not a one-off.
Weeks 1–4: Train
Follow your plan day by day. Log every session so you and your coach can see the work.
Reassess
Up to 4 assessments every 4 weeks. Record two new videos and see what changed.
Rebuild
New results rebuild your next four weeks. You preview exactly what changes, and work you’ve already logged is never overwritten.
Changed your mind? Undo a plan update with one click.
See what your plan would target
Your free assessment shows every finding. Pro builds the plan — $59/month or $499/year, cancel anytime.