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Off-Season Baseball Workout – Phase 4, Week 2, Day 2

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Phase 4 builds on Phase 3, so consider taking a deload or recovery week beforehand, depending on your experience level and fatigue. Younger or less-experienced players may need less rest, while experienced players might find a recovery week beneficial. Listen to your body and adjust as needed.

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 off-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

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

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 – 2 x 10 each side, hold last rep 10 seconds
  • Forearm Wall Slide – 2 x 10
  • 90/90 Stretch, bottom leg straight – 2 x 6 each
  • Side Plank – 1 x 60 seconds each side

Dynamic Warm-up

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

  • Jump rope – 50 singles
  • Reverse Lunge with twist – 1 x 5 each side
  • Jump rope – 50 scissors
  • Jump rope – 50 jumping jacks
  • World’s Greatest with Twist – 1 x 6 each
  • Reverse Inch Worm (in place) – 1 x 5
  • Lateral Squat – 1 x 10 each side
  • Jump Rope – 10-20 double under

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.

  • Band Resisted Lateral Bound – 4 x 4 each
  • Split Stance MB Overhead Throw – 3 x 6 each side
  • Band Pull Apart – 3 x 10
  • Box Squat – 4 x 4
  • TRX Push-up – 3 x 10
  • Dynamic Hip Adductor Stretch – 2 x 8 each
  • BB RDL – 3 x 8
  • Standing DB 1-arm Row – 3 x 12 each
  • Goblet Lateral Lunch Off Box – 3 x 6 each
  • TRX W to I – 2 x 10
  • TRX Alternating Knees to Elbows – 2 x 10 each
  • Farmer’s Carry – 2 x 60 yards

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.

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