If you are looking for a baseball off-season workout, then you are in the right place.

We have already
discussed general guidelines for a baseball training program, and then laid out a sample baseball off-season
workout for Phase 1 and Phase 2. If you have not read those three different posts, then I would recommend
going back to check them out before continuing.
Now, lets take a look at Phase 3.
During the first two months of the off-season baseball players need to concentrate on their strength and
conditioning and give their throwing arms some time off from throwing. While we recommend not throwing
through Phase 3 as well, you can consider starting your throwing program later in the month. Waiting until
November will give your arm a full 3 months of recovery from the stresses of throwing a baseball. Thats 25%
of the year and can make a huge difference in how you feel and how well your arm bounces back when you
do pick up a baseball again.
Well discuss the specifics of adding in a throwing program more in Phase 4.
Lets take a look at the overall year again and discuss our goals for Phase 3. As seen below, the training year
can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break
down the different months into 4 week phases.

Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season,
rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following
training year.
Unless injuries were season-ending, any nagging issues should begin to fade by the 3rd month of the offseason. So, for Phase 3 specifically, our goals will be, but are not limited to:

Evaluate Phase 2 and make necessary changes to general strength program.

Progress strength exercises where appropriate.

Upper body pulling exercises should balance out pushing exercises. Depending on the
individual, some pushing exercises could be eliminated. Or, plan pulling vs. pushing exercises in a
2:1 ratio.

Increase volume of power-based movements such as medicine ball work and plyometrics

Consistently perform soft tissue and flexibility work.

Continue to hold off on any throwing. Or, start a light throwing regimen near the middle to end of the
month. This will really vary depending on the individual.

If you have not done so already, consider adding in baseball-specific conditioning.

Phase 3 begins where Phase 2 finishes. Depending on your training experience and level of fatigue at the end
of Phase 2, you may want to consider a deload or recovery week prior to beginning Phase 3. Younger athletes
with less training experience will not need that deload week as much as a ballplayer who has been training for

3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make
the call from there.

Off-Season Baseball Strength Program Phase 3 Overview

The TP Quadballer is excellent for soft tissue work.

Each training day will include the following segments, and each segment will be done in the order listed:

Foam Roll/Soft Tissue Work

Pre-hab

Dynamic Warm-up

Strength Work

Conditioning

Post-Training Session Static Stretching

Foam Roll

For the purposes of this article and to make a smooth transition from the sample Phase 2 program, a 3-day per
week program will be considered. Just remember, depending on the individual athlete and how the program is
structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already
discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you
would like to learn more about those aspects of the program, please review them here.

Sample Off-Season Baseball Strength Program Phase 3

For Phase 3, be sure to train on non-consecutive days. Youll want to give your body 36-48 hours to recover
between training sessions. While the examples below will include conditioning on the same days as lifting, you
could perform your baseball conditioning on non-lifting days. For example, if you strength train on
Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on
Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at
least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That
means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will
direct you to videos and explanations that can help you better understand the movements. However, just
watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate
technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek
guidance and instruction. If any exercise causes pain, use common sense and do not do it.**

Day 1
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas
need more or less focus. You can always spend longer on one area if need be.

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Glute Bridge 2 x 12, hold last rep 20 seconds

Squat with mini-band 2 x 10

Standing Rotations 2 x 8 each side

Is, Ys, Ts, External Rotation with band 2 x 10 each (or Crossover Symmetry program)

Stability Ball Kneeling Rollout 1 x 10

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Walking Lunge 1 x 10 yards

Reverse Lunge with Reach and Lean 1 x 10 yards

Walking Knee Hugs 1 x 10 yards

Worlds Greatest Stretch with Rotation towards lead leg 1 x 10 yards

Footwork/Movement Drills

Tall, Lean, and Fall Drill, 5 Yards 1 each @ 60%, 70%, 80%, and 90% effort

Crossover shuffle in place to 5 yard acceleration 1 each @ 60%, 70%, 80%, and 90% effort

2 over, 2 back in place to 5 yard acceleration 1 each @ 60%, 70%, 80%, and 90% effort
Lateral Shuffle 1 x 10 yards each direction

Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the
first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat
for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to
the next two exercises that are paired together as a superset.

90 Degree Rotational Box Jump 4 x 3 each

Hot Feet Medicine Ball Rotational Chest Pass 4 x 3 each side

Trap Bar Deadlift 3 x 5

1-arm DB Bench Press 3 x 6 each

TRX Single Leg Squat 3 x 8 each

Inverted Row Overhand Grip 3 x 10

Stability Ball 1-leg Hamstring Curl 2 x 6 each

TRX Ws 2 x 10

Cable Pallof Press 2 x 5 each side; 3 sec hold each rep

Reverse Hyper 2 x 10

Conditioning
Delayed Steal Sprints With this specific conditioning drill you will get to work on your delayed steal
technique while also mixing in some sprint work. Set up three cones a start cone, a cone at 45 feet, and a
cone at 90 feet. Assume the lead off position at the start cone. Pretend the pitcher has started his delivery and
take two shuffles toward the second cone. The shuffles should be aggressive and cover as much ground as
possible. Upon completion of the second shuffle, turn your hips and sprint. Complete your sprint through the
prescribed distance. The first few sets really let you work on your acceleration.

2 x 45 feet Sprint through the halfway cone and jog it out the remainder of the 90 feet. Walk back to
the start cone for rest.

4 x 90 feet Sprint through the 90 foot mark (not to it). Walk to the start cone for rest.

2 x 45 feet Complete as described above.

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 2
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

1-leg Glute Bridge 2 x 10 each side, hold last rep 10 seconds

Quadruped Opposites- 2 x 12 each side

90/90 Stretch 2 x 6 each side

Rhythmic Stabilizations on wall 2 x 10 seconds each arm

Side Plank 1 x 60 seconds each side

Dynamic Warm-up
The following should take 10-12 minutes to complete. Unlike previous warm-up routines listed, this particular
warm-up is done in place with prescribed reps. You will also need a jump rope. Complete each movement
deliberately. Do not just go through the motions.

Jump Rope 50 Singles

Reverse Lunge with Twist 1 x 5 reps each

Jump Rope Footwork, 50 Scissors

Jump Rope Footwork, 50 Jumping Jacks

Worlds Greatest Stretch with twist away from lead leg 1 x 6 each

Reverse Inch Worms (in place) 1 x 5

Jump Rope Footwork, 50 High knees

Lateral Squat 1 x 10 reps each

Jump Rope 10-20 Double Unders

Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are
performed similar to supersets, but instead of two exercises back-to-back, you now have three.

45 Degree Lateral Bound Continuous 4 x 6

Rotational Medicine Ball Slam to the Front 4 x 3 each side

Prone Stability Ball Ws 3 x 8

Box Squat 3 x 5

Feet Elevated Push-up 3 x 10

Dynamic Hip Adductor Stretch 2 x 8 each side

DB RDL 3 x 6

Split Squat 1-arm Band Row 3 x 10 each side

DB Goblet Lateral Lunge on Slideboard 3 x 6 each side

TRX Low Row, palms up 2 x 10

TRX Knees to Elbows 2 x 12

Farmers Walk 2 x 40 yards

Conditioning
Build-up Sprints Build-up sprints start with the baseball player already in motion. In the example below,
you will run a total of 60 yards, but only the second 30 yards at 100% effort. Set up cones, use a track, or
perform in the outfield. Set up cones at 30 and 60 yards. When you perform the Build-Up sprints, begin your
run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 30-yard sprints at 50% effort

6 60-yard Build-Up sprints: first 30 yards at 75% effort, second 30 yards at 100% effort

2 30-yard Build-Up sprints: first 15 yards at 75% effort, second 15 yards at 100% effort

After each sprint, use your walk back to the starting line as your rest.

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 3
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Quadruped Opposites 2 x 30 second each side

Quadruped Hip Circles 1 x 10 forward and backward each side

Lateral Squat 1 x 10 each

TRX Ws 2 x 12

Standing Rotations 2 x 8 each side

Dynamic Warm-up

The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Reach and Lean- 1 x 10 yards

Quad Stretch with Toe Touch 1 x 10 yards

Worlds Greatest Stretch (twist optional) 1 x 10 yards

Inch Worms 1 x 10 yards

Straight Leg March 1 x 10 yards

Straight Leg Skip 1 x 10 yards

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

High Skip 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Shuffle, Shuffle, Sprint 2 x 10 yards each direction 75% effort

Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by
themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then
repeat for the second set. Then, move to the final exercise and perform in the same manner.

90 Degree Rotational Broad Jump 4 x 3 each direction

Medicine Ball Chest Pass 4 x (5 x 5)

Rhythmic Stabilization (Throwing Position) 2 x 10 seconds each 90/90 position and follow
through position

BB Glute Bridge 3 x 8

Chin-up 2 x 8, 2 x Max

DB Reverse Lunge to RDL 3 x 5 each side

TRX Rotational Pull 3 x 6 each

Wide Stance Anti-Rotation Chop 2 x 10 each side

Hand March (plank position) 2 x 20

Conditioning
Lateral Sled Drags Attach a TRX strap or other handles to a sled. Turn sideways and hold the handle with
one hand. Start by driving the knee of your trail leg up and across the front of your body. Drive it back through
the ground to move laterally.

6 x 20 yards each direction; rest to full recovery between sets (at least 1-2 minutes, longer if needed)

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Week by Week Progressions

Remember, Phase 3 is one month in duration 4 weeks. Each week you should be making small adjustments
to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make
those progressions.

Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally.
Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.

The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each
lift.

For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the
weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps
for the exercise, but increase the weight.

For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar
method using 8, 10, and 12 as your rep increments.

Final Words
The sample Phase 3 program outlined above should give you a solid continuation from Phase 2 of your offseason baseball strength program. Phase 3 will continue to progress you to more advanced movements from
Phase 2, challenge you a little more in your movement patterns and overall strength, and build upon the
foundation of strength, mobility, and stability you have already built in Phases 1 and 2.
If you have any questions, feel free to contact us using the contact page on the menu above.
Good luck!

This entry was posted in Baseball Conditioning, Strength Training and tagged Off-Season, Program
Design, Sample Workout, Strength Training on September 25, 2013.

Sample Baseball Off-Season Workout Phase 2

1 Reply

In a previous post, we laid out an extensive sample 3-day baseball off-season program. The popularity of the
sample Phase 1 program prompted emails asking Baseball Training Methods, Whats next? Hence, the
writing of this sample Phase 2 off-season program.
First and foremost, lets remember that the off-season is the time of year baseball players need to concentrate
on their strength and conditioning, especially in the early phases. Leave the ball and glove in your bag and give
your throwing shoulder some time off from throwing.
Before we get to the workout, lets take a look at the overall year again and discuss our goals for Phase 2. As
seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within
each season, you can break down the different months into 4 week phases.

Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season,
rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following
training year.
For Phase 2 specifically, our goals will be, but are not limited to:

Continue rehabilitation of any lingering injuries.

Evaluate Phase 1 and make necessary changes to general strength program.

Progress strength exercises where appropriate.

Stay consistent with soft tissue and flexibility work.

Continue to hold off on any throwing.

Phase 2 begins where Phase 1 finishes. Depending on your training experience and level of fatigue at the end
of Phase 1, you may want to consider a deload or recovery week prior to beginning Phase 2. Younger athletes
with less training experience will not need that deload week as much as a ballplayer who has been training for
3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make
the call from there.

Off-Season Baseball Strength Program Phase 2 Overview

Each training day will include the following segments, and each segment will be done in the order listed:

Foam Roll/Soft Tissue Work

Pre-hab

Dynamic Warm-up

Strength Work

Conditioning

Post-Training Session Static Stretching

Foam Roll

For the purposes of this article and to make a smooth transition from the sample Phase 1 program, a 3-day per
week program will be considered. Just remember, depending on the individual athlete and how the program is
structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already
discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you
would like to learn more about those aspects of the program, please review them here.

Sample Off-Season Baseball Strength Program Phase 2

For Phase 2, be sure to train on non-consecutive days. Youll want to give your body 36-48 hours to recover
between training sessions. While the examples below will include conditioning on the same days as lifting, you
could perform your baseball conditioning on non-lifting days. For example, if you strength train on
Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on
Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at
least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That
means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will
direct you to videos and explanations that can help you better understand the movements. However, just
watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate
technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek
guidance and instruction. If any exercise causes pain, use common sense and do not do it.**

Day 1
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas
need more or less focus. You can always spend longer on one area if need be.

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Glute Bridge 2 x 10

Squat with mini-band 2 x 10

Quadruped Rotations 2 x 8 each side

Is, Ys, Ts, External Rotation with band 2 x 10 each (or Crossover Symmetry program)

Plank 1 x 60 seconds

Dynamic Warm-up

The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Twist 1 x 10 yards

Inverted Hamstring Stretch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Straight Leg March 1 x 10 yards

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the
first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat
for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to
the next two exercises that are paired together as a superset.

Box Jump 1-leg Landing 4 x 3 each

Medicine Ball Rotational Chest Pass 4 x 5 each side

Trap Bar Deadlift 3 x 5

Alternating DB Bench Press 3 x 6 each

DB Reverse Lunge Off Box 3 x 6 each

Inverted Row Underhand Grip 3 x 10

Glute/Ham Raise 2 x 8

Forearm Wall Slide 2 x 10

Cable Pallof Press 2 x 10 each side

Reverse Hyper 2 x 10

Conditioning
Shuttle Runs Shuttle runs allow you to work on agility and change of direction. Set up two cones 10 yards
apart. Begin at the start cone and sprint full speed to the second cone. Decelerate and change direction, then
sprint back to the start. Performing the total assigned distance between the cones completes one rep. Rest 2-4
minutes and then complete the next set.

2 x 30 yards

2 x 40 yards

2 x 60 yards

4 x 20 yards

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 2
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

1-leg Glute Bridge 2 x 10 each side

Quadruped Opposites- 2 x 12 each side

90/90 Stretch 2 x 6 each side

Rhythmic Stabilizations 2 x 10 seconds each arm

Side Plank 1 x 45 seconds each side

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Walking Lunge with Knee Hug 1 x 10 yards

Walking Quad Stretch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Lateral Lunge 1 x 10 yards each direction

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

A Skip 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are
performed similar to supersets, but instead of two exercises back-to-back, you now have three.

Lateral Bound Continuous 4 x 6

Rotational Medicine Ball Slam 4 x 6

Prone Stability Ball Ts 3 x 8

Box Squat 3 x 5

Stability Ball Push-up Plus 3 x 8

Half-Kneeling Hip Flexor Stretch 2 x 60 seconds each side

DB RDL 3 x 6

1-Arm Cable Row 3 x 10 each side

DB Goblet Lateral Lunge 3 x 8 each side

TRX Low Row 2 x 10

Stability Ball Stir the Pot 2 x 10 each direction

Plate Holds 2 x Max time

Conditioning
Build-up Sprints Build-up sprints start with the baseball player already in motion. In the example below,
you will run a total of 40 yards, but only the second 20 yards at 100% effort. Set up cones, use a track, or
perform in the outfield. Set up cones at 20 and 40 yards. When you perform the Build-Up sprints, begin your
run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 20-yard sprints at 50% effort

8 40-yard Build-Up sprints: first 20 yards at 75% effort, second 20 yards at 100% effort

After each sprint, use your walk back to the starting line as your rest.

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 3
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Glute Bridge Hold 2 x 30 second

Kneeling Dynamic Adductor Stretch 2 x 6 each side

Lateral Squat 1 x 10 each

Seated 2-arm Band External Rotation (No money drill) 2 x 12

TRX Standing Rotations 1 x 6 each side

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Twist- 1 x 10 yards

Quad Stretch with Toe Touch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Straight Leg March 1 x 10 yards

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

A Skip 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by
themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then
repeat for the second set. Then, move to the final exercise and perform in the same manner.

Broad Jump 1-leg Landing 4 x 3 each

Medicine Ball Overhead Throw with Step 4 x 3 each leg

Stability Ball Rhythmic Stabilization on Wall 2 x 10 seconds each side

BB Glute Bridge 3 x 8

Chin-up 1 x 12, 1 x 10, 1 x 8

1-leg DB RDL 3 x 6 each side

TRX 1-Arm Rotational Row 3 x 8 each

Side Plank Touches 2 x 15 each side

Ab Wheel 2 x 10

Conditioning

Heavy Sled Drags 6 x 30 yards; rest to full recovery between sets (at least 1-2 minutes, longer if
needed)

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Week by Week Progressions

Remember, Phase 2 is one month in duration 4 weeks. Each week you should be making small adjustments
to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make
those progressions.

Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally.
Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.

The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each
lift.

For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the
weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps
for the exercise, but increase the weight.

For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar
method using 8, 10, and 12 as your rep increments.

Final Words
The sample Phase 2 program outlined above should give you a solid continuation from Phase 1 of your offseason baseball strength program. Phase 2 will allow you to progress to more advanced movements from Phase
1, continue to work on the basics by ironing out some inefficiencies in your movement patterns, and strengthen
your foundation of strength, mobility, and stability even more.
If you have any questions, feel free to contact us using the contact page on the menu above.
Good luck!

This entry was posted in Baseball Conditioning, Strength Training and tagged Crossover Symmetry, OffSeason, Program Design, Sample Workout, Strength Training on August 15, 2013.

The Best Online Baseball Training Program

Leave a reply

There are a lot of resources online that discuss baseball training programs. Some websites are good, but most
are poorly laid out, lack direction for athletes seeking help, and not very user-friendly. Sometimes, there is so
much information, you just do not know where to begin and those sites can leave you more confused than
when you first began reading.
So, to save you time, effort, and money, we are just going to tell you what the best baseball training program
available is. And the answer is: there isnt one. Somehow, you saw this coming.
There is no one-size-fits-all training program for every ballplayer. Compared to other sports, baseball players
have unique demands and needs that some regular ol training program just cannot address. So, you first need
to find a baseball-specific program that addresses the unilateral nature of the sport, overhead demands,
rotational demands, baseball-specific conditioning, and proper rest and recovery protocols. Secondly, every
athlete has individual differences. Obviously, positional demands need to be considered. Should pitchers be
trained like outfielders? We also need to consider an individuals unique training history, his experience with
structured strength programs, injuries he has suffered, and any joint/muscle/movement issues he may be
having at the present moment.
An online training program can be baseball-specific, but it will have a tough time addressing your individual
needs as it is built for the baseball masses. This is where you need to do your own research and find what
works best for you.
If the idea of more searching and reading has you feeling overwhelmed and you want all the guesswork taken
out, then well point you toward four of the better programs currently out there. If you want a more
comprehensive list of baseball training programs, then check out the Resource Page.

Real Deal Baseball Training

Real Deal Baseball Training is a 4-month baseball training program from Dan Huff and Joe Meglio. It is
designed with the baseball player in mind and is an off-season program. The program is set up so that the
athlete trains 4 days per week and uses a system of progressive loading followed by a one week deload. Each
of the four months in the program follows this cycle. The program itself is laid out in an easy to follow
manner and it has an extensive video library of each exercise or movement.

3X Pitching
3X Pitching is a pitcher specific program and is a very extensive velocity program from Brent Pourciau.
Theres quite a bit of value to it a 16 week program that includes medicine ball work, Olympic lifts, and
other velocity drills. You also get direct access to Brent himself with one-on-one email coaching, monthly
phone calls, and a pitching mechanics video analysis. If you are a pitcher struggling to add velocity to your
fastball, then this program is definitely worth looking in to.

Show and Go Training

Show and Go is not a baseball specific program. However, the creator of Show and Go is Eric Cressey, who
consistently works with high school, college, and professional baseball players. Show and Go is a 4 phase, 16week program designed to increase your strength while keeping and increasing your mobility exactly what
every ballplayer needs. The program is flexible in that you pick how often you want to train with options for a
2, 3, or 4-day per week program. Show and Go also has an extensive video library of every exercise and
movement. This program would be great for the older high school ballplayer or older. Plan on performing the
3 or 4-day program during your off-season and omit or substitute other exercises for any overhead lifts.

Starting Strength
If you are an absolute novice, then Starting Strength is where you may want to begin. However, it is not an
online program. It is a book. Written by strength and Olympic weight lifting coach Mark Rippetoe, this

program is great for novice lifters looking to learn the basic barbell lifts. It can help you build a foundation of
strength before trying any of the programs listed above. Actually, even if you dont want to follow this
program, you should still buy the book and have it as a reference for your entire career. Its that good!
Each of the programs described above will definitely get you stronger and help you develop more power for
the baseball field. Remember, no program is perfect. But some programs are better than others. And, you still
have to put in the hard work and effort to see results. If you dont have access to a good strength and
conditioning coach, then you may want to consider one of the programs listed above.
Use the comments below and let us know if you have tried any of these programs. Or, is there another option
weve missed?
Good luck in your training!

This entry was posted in Baseball Conditioning, Strength Training and tagged Off-Season, Program

Design, Resources, Strength Training

on August 8, 2013.

Sample Baseball Off-Season Workout

6 Replies

The off-season is the best time of year for baseball players to focus on their strength and conditioning. Before
beginning any program, you should make sure you define your goals and have a clear focus as to what you
want to accomplish. Some general goals to keep in mind for the off-season should be to recover from the
previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for
the following training year.
As discussed before, the training year can be broken down into off-season, pre-season, and in-season
segments. Within each season, you can break down the different months into 4 week phases.

For the purposes of this post, we will create an example baseball strength program for Phase 1 of the offseason. For this phase, our goals will be, but are not limited to:

Begin recovery work from the prior season.

If needed, rehabilitate any existing injuries.

Start a strength program that builds general strength and allows us to create a foundation upon which
to build further in later phases of the training year.

Give the arm a break from throwing. Do not pick up a baseball.

Now, there is no official start date to the off-season. Each athlete will begin his individual program at some
point after the previous season ends. Many coaches will advise to take off 2-4 weeks from everything, but you
will have to make that call for yourself. If you are otherwise healthy and not feeling overly fatigued, you
should start your off-season strength program sooner than later.

Off-Season Baseball Strength Program Overview

Each training day will include the following segments, and each segment will be done in the order listed:

Foam Roll/Soft Tissue Work

Pre-hab

Dynamic Warm-up

Strength Work

Conditioning

Post-Training Session Static Stretching

Foam Roll

For the purposes of this article, a 3-day per week program will be considered. A baseball off-season strength
program can be 2-5 days depending on the individual and how the program itself is structured. Before we dive
right into the exercises and movements, lets take a moment to discuss soft tissue work, pre-hab, and a dynamic
warm-up. These aspects of a baseball strength program are often overlooked or very poorly executed. So, lets
take a quick look at these first three training methods.

Foam Roll/Soft Tissue Work

Soft tissue work is often the missing piece in many athletes training
programs. Ideally, every athlete would have a manual therapist or massage therapist that they could see on a
regular basis to help with sore muscles, injuries, and overall recovery. Unfortunately, these services often cost
more than most young athletes and their parents can afford. So, we look toward a more economical approach
the foam roller. The technique is simple apply pressure to sore muscles by placing your bodyweight
through the foam roller. Prior to a training session, foam rolling can help decrease muscle tightness and
contribute to a better warm-up. Foam rolling after a training session can help muscles begin recovery from
exercise. So in the example program below, you will see foam rolling listed at the beginning and end of each
training day. If you do not have a foam roller, we strongly suggest you pick one up and make it a part of your
training routine. You can pick one up on Amazon for a very reasonable price. We like this one.

Pre-hab

Many coaches and young athletes have never heard the term pre-hab. If rehab is what you do after an injury,
pre-hab is what you do to protect against injury. Now, injury prevention is never 100%. But, by incorporating
pre-hab exercises in your training program, you can work on ironing out muscle imbalances caused by
repetitive movements and hopefully decrease the chance of injury. For baseball players, pre-hab work is most
often focused on the shoulders, hips, thoracic spine, and core. As a ballplayer, you want stability through your
shoulders and core, while having stability and mobility through your hips and thoracic spine. Pre-hab
exercises work on these areas. When designing a strength program, pre-hab movements can be inserted almost
anywhere within a given workout. However, placing them near the beginning of a training session can also
serve to activate, or wake up, those areas of the body and prime them for the upcoming training session.

Dynamic Warm-up
Lets cut straight to the point regarding a good warm-up. Static stretching should be saved for post-activity
and dynamic stretching should be done prior to activity. This not only applies to training sessions, but
practices and games as well. Dynamic stretching movements stretch a muscle for 4-6 seconds and follow that
stretch by a contraction (or shortening) of that muscle. Static stretching involves a slow, controlled movement
that has the athlete hold a stretch for an extended time of 30-60 seconds. Looking at it another way, the goal
of static stretching is to relax your muscles while the goal of dynamic stretching is to wake them up. You
definitely want active muscles when training or playing. Using a dynamic warm-up will also increase your
body temperature, heart rate, and blood flow to your muscles. Your long-term mobility and flexibility will
improve too.
Now that we have covered these areas of a training program, lets take a look at this sample 3-day baseball
training program.

Sample Off-Season Baseball Strength Program Phase 1

When starting your off-season program, be sure to train on non-consecutive days. Youll want to give your
body 36-48 hours to recover between training sessions. While the examples below will include conditioning
on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if
you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same
days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure
to have at least one day per week that is devoted completely to recovery. In this example, that would be
Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and
static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will
direct you to videos and explanations that can help you better understand the movements. However, just
watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate
technique and properly correct form if there are any issues. When in doubt, do not perform the movement.
Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**

Day 1
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

This is a good starting point for foam rolling. However, be sure to listen to your body. It will tell you if
certain areas need more or less focus. You can always spend longer on one area if need be.

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Glute Bridge Hold 2 x 20 seconds

Lateral Band Walk 1 x 10 steps each direction

Quadruped Rotations 2 x 6 each side

Is, Ys, Ts, External Rotation with band 2 x 10 each

Plank 1 x 45 seconds

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Twist 1 x 10 yards

Inverted Hamstring Stretch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Straight Leg March 1 x 10 yards

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the
first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat
for the second set of each. Continue this method until all sets in a given superset are completed. Then, move
to the next two exercises that are paired together as a superset.

Box Jump 4 x 5

Medicine Ball Rotational Throw 4 x 5 each side

Trap Bar Deadlift 3 x 5

DB Bench Press 3 x 6

DB Reverse Lunge 3 x 6 each

Inverted Row 3 x 10

Stability Ball Hamstring Curl 2 x 12

Scapular Wall Slide 2 x 12

Cable Pallof Press Hold 2 x 10 seconds each side

Prone Low Back 2 x 10

Conditioning
Short Pick-ups Youll will need a partner and two baseballs. Have your partner start with both baseballs
and setup roughly 5-7 yards apart. Start by moving laterally as your partner rolls you a ground ball. Field the
short groundball and toss back to your partner as you begin moving back in the direction from where you
started. Your partner should already have started rolling you the second ball. Repeat for prescribed number of
reps.

4 x 20 pick-ups; rest 1-2 minutes between sets

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 2
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

1-leg Glute Bridge Hold 2 x 10 seconds each side

Quadruped Hip Abduction- 2 x 12 each side

90/90 Stretch 2 x 6 each side

Rhythmic Stabilizations 2 x 10 seconds each arm

Side Plank 1 x 30 seconds each side

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Walking Lunge with Knee Hug 1 x 10 yards

Walking Quad Stretch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Lateral Lunge 1 x 10 yards each direction

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

A Skip 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are
performed similar to supersets, but instead of two exercises back-to-back, you now have three.

Lateral Bound- 4 x 3 each direction

Medicine Ball Slam 4 x 6

Forearm Wall Slide 3 x 8

Box Squat 3 x 5

1-arm Medicine Ball Push-up 3 x 6 each side

Half-Kneeling Hip Flexor Stretch 2 x 60 seconds each side

DB RDL 3 x 6

Cable Row 3 x 10

DB Goblet Lateral Squat 3 x 8 each side

TRX Ws 2 x 10

Stability Ball Plank Rollout 2 x 10

Stability Ball Reverse Hyper 2 x 10

Conditioning
Build-up Sprints Build-up sprints start with the baseball player already in motion. In the example below,
you will run a total of 40 yards, but only the second 20 yards at 100% effort. Set up cones, use a track, or
perform in the outfield. Set up cones at 20 and 40 yards. When you perform the Build-Up sprints, begin your
run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 20-yard sprints at 50% effort

8 40-yard Build-Up sprints: first 20 yards at 75% effort, second 20 yards at 100% effort

After each sprint, use your walk back to the starting line as your rest.

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Day 3
Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the
start and complete any movements with additional sets.

Glute Bridge 2 x 15

Lateral Squat 1 x 10 each

Standing Rotations 2 x 6 each side

Prone Ws 2 x 12

Supermans 1 x 12

Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and
move in the direction of the second. When you complete the required distance for a movement, jog back to the
starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Twist- 1 x 10 yards

Quad Stretch with Toe Touch 1 x 10 yards

Worlds Greatest Stretch 1 x 10 yards

Inch Worms 1 x 10 yards

Straight Leg March 1 x 10 yards

High Knees 1 x 10 yards

Butt Kicks 1 x 10 yards

A Skip 1 x 10 yards

Lateral Shuffle 1 x 10 yards each direction

Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by
themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then
repeat for the second set. Then, move to the final exercise and perform in the same manner.

Broad Jump 4 x 5

Split Stance Medicine Ball Overhead Throw 4 x 3 each leg in front

Rhythmic Stabilization 2 x 10 seconds each side

BB Glute Bridge 3 x 8

TRX Push-up 3 x 10

1-leg DB RDL 3 x 6 each side

Chin-up 1 x 10, 1 x 8, 1 x 6

Side Plank Rotation 2 x 12 each side

Body Saw 2 x 12

Conditioning

Heavy Sled Pushes 6 x 30 yards; rest to full recovery between sets (at least 1-2 minutes, longer if
needed)

Static Stretching

Hamstrings 1 x 60 seconds each

Groin 1 x 60 seconds each

Piriformis Stretch 1 x 60 seconds each

Hip Flexor Stretch 1 x 60 seconds each

Calves 1 x 60 seconds each

Foam Roll

Glutes 1 x 60 seconds each side

IT Band 1 x 60 seconds each side

Quads 1 x 60 seconds each side

Groin 1 x 60 seconds each side

Hip Flexor/TFL 1 x 60 seconds each side

Mid/Upper Back 1 x 60 seconds each side

Week by Week Progressions

Remember, Phase 1 is one month in duration 4 weeks. Each week you should be making small adjustments
to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make
those progressions.

Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally.
Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.

The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each
lift.

For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the
weight the same when making these rep increases. After completing a week at 10 reps, return to 6
reps for the exercise, but increase the weight.

For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar
method using 8, 10, and 12 as your rep increments.

Final Words
The program outlined above should give you a fantastic starting ground to begin your off-season baseball
strength program. Phase 1 will allow you to work on the basics, iron out some inefficiencies in your
movement patterns, and create a foundation upon which to build even more strength, mobility, and stability.
If you have any questions, feel free to contact us using the contact page on the menu above.
Good luck!

This entry was posted in Baseball Conditioning, Strength Training and tagged Off-Season, Program
Design, Sample Workout, Strength Training on August 1, 2013.

Baseball Strength Training 101

16 Replies

Baseball is a unique sport with very specific physical demands placed upon each athlete who takes the field.
Why is it then, that so many players, coaches, and parents are lost when it comes to baseball strength training?
Anyone who has been in the game long enough knows that baseball players need to be strong, fast, powerful,
flexible, and durable. The best way to develop these attributes is to incorporate a year round strength and
conditioning program.

There Is No Perfect Baseball Training Program

Many players and coaches are searching for the perfect training program. Unfortunately, you cannot find
one. Every athlete has different needsbased on sport, position, and basic individual differences. This is very
important for baseball players and coaches to understand no two players are the same.
However, there are some basics that every baseball strength and conditioning program should include:

Pre-hab work focusing on shoulder, hip, and back mobility and strengthening

Soft Tissue Work

Dynamic Warm-up

Power-based movements that include plyometrics and medicine balls

Basic strength movements such as the deadlift and squat

Rotational and Anti-rotational movements

Baseball Specific Conditioning

Flexibility Work

Again, these are basic foundations that you should look for in any baseball training program.
That being said, baseball players cannot expect to get in baseball shape and stay in shape by just playing the
game. There needs to be consistent effort day in and day out. Off-season, pre-season, and in-season baseball
training programs need to be implemented for maximum results.
Lets take a look at what a an entire year looks like at the high school, college, and professional levels.

As you can see, the high school and college seasonal breakdowns are roughly the same.
While college baseball has a uniform start date, the actual collegiate season could end in May or June
depending on a teams post-season success. However, most college ballplayers continue playing through the
summer in collegiate summer leagues throughout the country. So, well consider summer ball as in-season.
The same goes for high school.

When we look at professional baseball, again, we have a uniform start date at the beginning of April and
depending on the post-season chances of a given team, the season could end in September or October.
Granted, MLB playoffs have been extended and now end in November. However, a majority of players
making their way through the minor leagues will finish their respective seasons in September. As for the
professional pre-season, this is just noted by the beginning of Spring Training when pitchers and catchers
report in mid-February.

Designing A Baseball Strength Training Program

Looking at the charts above, we can see that there are three distinct training periods throughout the year. Based
on what time of year it is, baseball players and coaches can design strength training programs accordingly.
The entire year should be set up in a periodized fashion that works toward consistency for the athlete while
also allowing for variations to be made to exercise selection, sets, reps, and weight.Consistency is key in
allowing the body to adapt to the training stresses placed upon it. Variation is important so as to keep
challenging the body. If it does not challenge you, it does not change you.

Training Phases
To keep it simple, we can breakdown each season into its various months, where each month is a new phase
of 4-5 weeks.

Off-Season
Overall goals Recover from previous season, rehabilitate existing/nagging injuries, develop a strength and
conditioning foundation for the following training year

Phase 1 Begin recovery work from the season that just ended. If needed, rehabilitate existing
injuries. Begin a general strength program. Do not pick up a baseball give the arm a break from
throwing.

Phase 2 Continue rehabilitation of any lingering injuries. Evaluate Phase 1 and make necessary
changes to general strength program. Begin adding some medicine ball work and plyometrics. If all
injuries are gone, begin baseball-specific conditioning work. Soft tissue and flexibility work needs to
be consistent. Continue to hold off on any throwing.

Phase 3 Unless injuries were season-ending, any nagging issues should begin to fade by Phase
3 (month 3). Again, evaluate the previous phase and edit/progress the program as necessary. Volume
of power-based movements such as medicine ball work and plyometrics should increase. Certain
precautions should be considered for any overhead lifting and heavy upper body work. Upper body
pulling exercises should balance out pushing exercises. Depending on the individual, some pushing
exercises could be eliminated. Soft tissue and flexibility work needs to be consistent. Outside of the
weight room, throwing should begin near the middle to end of the month, and a long toss program
should start to be implemented. Throwing can still be put on hold until Phase 4 as well.

Phase 4 As the off-season comes into its final phase, the ballplayer should really be clicking on all
cylinders now. Lots of medicine ball work. Volume of plyometrics can remain similar to the previous
phase. Deadlift and squat variations should be a staple in the program by now. Continue to strengthen
the back with pulling exercises. Bench press variations are okay, but depending on the individual it
may be better to consider push-up variations that place less strain on the throwing shoulder. If you
have not yet started a throwing program, now is the time to pick the ball and glove up again. Any

throwing program should have the ballplayer throwing 3-5 times per week by the end of the offseason. Thats right, continue your soft tissue work. Your body will thank you for it later.

Pre-Season
Overall goals Improve upon strength and conditioning foundation gained in off-season phase, develop
more baseball-specific speed, strength, and power

Phase 1 We really want to convert all that strength gained in the Off-Season phases to power. As
the number of on-field practices increases, along with the athletes throwing program, we need to be
smart about increasing power-based movements and baseball-specific conditioning such as sprints,
sled work, shuttle runs, and medicine ball work. Continue to lift heavy with your bigger movements of
deadlifts and squats. Soft tissue work and flexibility training will be your keys to recovery.

Phase 2 Evaluate pre-season Phase 1 and make the necessary adjustments. Theres no need to get
cute now or make any big changes. A few eliminations/additions of certain movements and exercises
are all you need here. The season is only about 6 weeks away now.

Phase 3 Typically a shorter phase of 2-3 weeks depending on when your actual season begins. But
like Phase 2, just make a few adjustments and get ready to begin the season with an explosive start.
Some coaches would suggest a de-load week prior to Opening Day to make sure the body is well
rested and ready to go.

In-Season
Overall goals Maintain strength, speed, and power from off-season and pre-season phases, maintain
flexibility, maximize recovery between practices and games

Phase 1 As the season has just begun, we usually take the beginning of the baseball in-season
training program a bit lighter in terms of volume so the ballplayer can adjust to the addition of games
to his schedule. As we get in to weeks 2 and 3 of this phase, we can increase a few exercises to 2 or
even 3 sets. Again, its all dependent on the ballplayer and his individual needs. Medicine ball,
jumping, and other power-based movements can continue to be performed although at a much lower
volume. The fact that the athlete is now playing his sport should provide plenty of on-field
movements aimed at quickness and speed. Mobility drills, flexibility work, and foam rolling should
be an everyday habit.

Phase 2-3 As we approach the middle half of the season, the athlete really needs to evaluate his
particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises,
or injuries? Is he better suited to limit his strength training volume and focus on his recovery
methods, or can he still work in a strength exercise or two? Whatever is designed must be easily
adaptable to the athletes changing needs as the season wears on.

Phase 4-6 Similar to Phases 2-3. Take an individual approach. Things that should be considered
are whether or not you are in post-season play, your injury status, and whether or not you a regular
starter or come off the bench. Be smart and finish the season on a high note.

With a structured plan for each phase, baseball players and coaches can focus their attention on the goals of a
particular phase. Each phase should also plan recovery or de-load periods to give the body a chance to rest,
repair, and become stronger. These rest periods can come between exercises during a specific training session,
between training sessions during a training week, or even between training phases.

How Often Should Baseball Players Strength Train?

As discussed before, every athlete needs to determine his own recipe for success. Some ballplayers need to be
in the gym four days a week. Others can accomplish their work in a three day per week program.
Furthermore, it may depend on the time of year. An in-season program may call for only one or two training
sessions per week, where an off-season program can be four or five days per week.

Other considerations should include the number of baseball practices and games in a given week, whether or
not the ballplayer is in-season for another sport, and if there are any injuries from which the athlete is
recovering.

A Word on Baseball Nutrition

Baseball players can have the best structured training program and achieve results by staying consistent,
however, they can still be limited by their nutrition plan or lack thereof.

Many ballplayers, coaches, and parents do not have the slightest clue
when it comes to eating for performance. Again, there is no secret formula here, and every athlete will have to
assess his own nutritional needs to find out what works best for him. But, here are some basic guidelines that
every baseball player should consider when looking at a baseball nutrition game plan.

Begin everyday with breakfast.

Take a multivitamin.

Smaller, more frequent meals throughout the day is a better approach than having just three meals a
day.

Include a protein source with every meal. The leaner the better.

Stay hydrated by drinking water. Watch out for empty calories in juices and sports drinks.

Grab a protein shake or bar after a strength training session in order to get rapidly absorbing nutrients
into the body.

Baseball Training Methods

All of the information above can serve as a basic guideline to help you in your pursuit of performance
excellence. However, this is just the beginning of learning how to train for baseball. Be sure to check out the
Baseball Training Methods blog for more detailed articles regarding baseball strength and conditioning.
The resource page is a fantastic source if you are looking for a particular program, a piece of training
equipment, or other useful information.