In-Season Baseball Workout – Phase 1 – Week 2, Day 2

Earlier this week you performed the Week 2, Day 1 program that had a small increase in overall training volume from the previous week. Similarly, you’ll see an increase in overall volume for today’s in-season baseball workout. Remember, every player is different and may need to make adjustments specific to their own situation. Adjust your own training volume based on your practice and game schedule, whether you are a starter or come off the bench, and how you are feeling.

Overall Goals for In-Season Baseball Workout – Maintain strength, speed, and power from off-season and pre-season workouts, maintain flexibility, maximize recovery between practices and games

Pre-Training

Soft Tissue Work

  • Glutes
  • IT Band
  • Quads
  • Groin

Pre-hab

Complete one set of each exercise back-to-back until one set of each movement is complete. Then, return to the start and complete any movements with additional sets. Minimal rest between exercises.

  • 1-Leg Glute Bridge Hold – 2 x 15 seconds each leg
  • Quadruped Rotation – 2 x 5 each side
  • 90/90 Stretch – 2 x 5 each side
  • No Money Drill – 2 x 10

Dynamic Warm-up

Set up a space with 10 yards to move through the following warm-up. Complete a movement for the given distance and jog back to the start line to complete the next movement.

  • Walking Lunge – 10 yards
  • Reverse Lunge with Twist – 10 yards
  • World’s Greatest with Rotation – 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction (left and right)

Exercises/Movements

Complete the following movements in order. Exercises grouped together should be completed in a superset fashion – back-to-back with minimal rest, taking a longer rest after the second exercise is complete. Rest 30-60 seconds between sets.

  • Lateral Bound – 2 x 4 each leg (stick and hold landing)
  • MB Slam – 2 x 8
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • Push-up (pause at top position) – 2 x 10
  • DB or BB RDL – 3 x 6
  • DB Row – 2 x 10
  • Pallof Press (with band) – 2 x 10 each side
  • Prone T’s – 1 x 12

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Sleep Stretch

*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.