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

stretching for baseball

A strength training baseball program does not have to be overly fancy – especially when thinking about training during the season. Keep your focus by keeping it simple.

At this point in the season, the priority for starting players should be to be as close to 100% as possible on game day. If that means continuing to include strength training in your weekly routine, then continue with that approach. If it means you need to dial back some strength work and instead focus on mobility, then make the necessary adjustments and do what you need to do to feel your best.

Players coming of the bench can be a little more aggressive with their baseball program, and continue to strength train at a slightly higher volume. Just like starters, though, they should continue to stay consistent with mobility and recovery methods.

Use the following baseball program as a template and adapt it as necessary for your specific needs. As always, if you need direction in making this in-season baseball program 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 Rotations – 2 x 6 each side
  • 90/90 Stretch – 2 x 6 each
  • Shoulder Extension with Band – 2 x 10
  • Shoulder Flexion with Band – 2 x 10

Dynamic Warm-up

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

  • Reverse Lunge with Twist – 10 yards
  • World’s Greatest with Rotation- 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction
  • Walking Leg Cradle – 10 yards

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.

  • Deadlift
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell (or trap bar) – 3 x 5
  • Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg
  • DB Lateral Lunge – 3 x 5 each
  • DB 1-arm Row – 2 x 12 each
  • 1-leg Glute Bridge – 2 x 10 each
  • Standing 1-arm Band Row – 2 x 10 each
  • Plank – 2 x 60 seconds

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.