medicine ball, dumbbells, and bands

In-Season Baseball Workout – Phase 3 – Week 1, Day 2

As the season moves forward, you need to stay consistent with your in-season baseball workouts. You’ve worked hard up to this point to maintain your strength (maybe even improve a little bit) and maximize your recovery. Whether your team is in first place or last place does not matter. Keep your sights set on your goals and what you want to accomplish this season.

Remember, at this point in the season, your strength sessions should be complimenting you – not limiting you – when you step onto the field. Get your sleep. Choose foods that will help your recovery and strength goals. Don’t skip your soft tissue work and stretching.

Use the following workout as a template and adapt it as necessary for your specific needs. As always, if you need direction in making this in-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season baseball 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.

  • Quadruped Reach Through – 2 x 6 each side
  • Scapular Punches with Band – 2 x 10
  • 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
  • No Money Drill on Foam Roller – 2 x 12

Dynamic Warm-up

Complete one set of each exercise back-to-back until one set of each movement is complete.

  • Walking Lunge – 10 yards
  • Quad Stretch with Toe Touch – 10 yards
  • World’s Greatest with Rotation- 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction

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.

  • Med Ball Rotational Throw – non-dominant side only – 3 x 6
  • Supine Foam Roll with Arm Raise – 2 x 10
  • Goblet Squat – 3 x 8
  • 1-Arm Med Ball Push-up – 2 x 8 each side
  • DB RDL – 3 x 6
  • Split Stance 1-arm Cable Row – 2 x 8 each
  • Side Plank with Rotation – 2 x 8 each

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back
  • Pec Minor/Major

Stretching

  • Hamstrings
  • Groin
  • Piriformis Stretch
  • Sleeper Stretch

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