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Back Foot Elevated Squat

Sample Baseball Off-Season Workout – Phase 3

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, let’s 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.  That’s 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.

We’ll discuss the specifics of adding in a throwing program more in Phase 4.

Let’s 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.

High School Baseball Strength Training

Baseball Strength Training 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 off-season.  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

Trigger Point Quadballer
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. You’ll 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.

Crossover Symmetry CordsPre-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
  • I’s, Y’s, T’s, 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
  • World’s 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 W’s – 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
  • World’s 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 W’s – 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
  • Farmer’s 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 W’s – 2 x 12
  • Standing Rotations – 2 x 8 each side

Dynamic Warm-up

Baseball Warm-up Drills

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
  • World’s 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 off-season 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!

Baseball Off Season

Off-Season Baseball Training Info You Need to Read

It’s now the baseball off-season for most levels of baseball – youth, high school, college, and minor league ball.  If you are like most ballplayers, you are already thinking about next season and what you need to do over the course of the next 5-6 months to make it the best season of your career.  At Baseball Training Methods, we seek out the best information possible in regards to baseball strength and conditioning so that you don’t have to.  Below are three articles you should read as you begin your off-season baseball training.

Baseball Weight Training

How to Get the Most Out of Your Baseball Offseason Training –  There are a few things you need to do in order to set a great foundation for the start of your off-season baseball training program.  In this article, Mike Reinold will break down issues you should address prior to starting your off-season strength and conditioning including why you should take time off from throwing, why regeneration is important, and a better approach to rehabilitating lingering injuries.

To Play or Not to Play Multiple Sports? – Should young ballplayers play multiple sports or just baseball? Can playing multiple sports help your development as a baseball player and athlete?  In this article over on the Full Windup website, Phil Tognetti looks at the benefits of playing multiple sports throughout the year, and if you only play baseball, what you need to be doing in the off-season to maximize your athleticism and lower the risk of injury.

The Biggest Mistake Pro Baseball Players Make? – While some ballplayers are eager to get right back into the gym when the season ends, in reality, many high school, college, and pro guys look to the fall season as a time to take off for an extended period.  In this article, Eric Cressey makes the case for getting back in the gym as soon as possible.  It doesn’t necessarily mean you need to lift super heavy and condition until you puke, but at least start the ball rolling on your strength training and your recovery process from the previous season.

Train Your Core with Anti-Rotation Exercises

When it comes to core training for baseball, incorporating explosive medicine ball exercises is a great way to work on rotational power that can translate to greater power at the plate and better pitching velocity off the mound.

However, baseball players need to train for stability through the core as well.  Lack of stability through the pelvis, hips, and low back can lead to unwanted issues with the lower back and legs.  And when problems arise in these areas, it can cause a lot of frustration for baseball players.

One of the best ways to incorporate core stability training is with anti-rotation exercises.  Let’s take a look at a few examples that you can include in your next training session.

Quadruped Opposites

Quadruped opposites challenge balance and coordination while requiring good rotational stability of the core to maintain proper form.  It is great for athletes beginning a training program or for more advanced trainees to include in a pre-hab routine.

Stability Ball Rollout

The stability ball rollout requires excellent control of the hips and lumbar spine.  Many athletes will find that their low back wants to sag toward the floor or that their hips want to rotate. Stay tight through your middle throughout the movement as you would if you were holding a plank.

High Plank with Shoulder Taps

With High Plank Shoulder Taps, you want to maintain a neutral spine while resisting rotation and lumbar extension.  As you lift each hand to touch your shoulder, the intensity of the plank will increase, forcing you to work harder to prevent any rotation and maintain the plank position.

Wide Stance Anti-Rotation Chop

The wide stance anti-rotation chop is definitely a more advanced exercise.  You’ll need to have a good understanding of body awareness and be able to control various segments of your body separately.  Be sure to get those feet extra wide to challenge you even more, keep your hips and torso locked down, and only move the arms through the movement while preventing any rotation through your middle.

Stability Equals Strength

There is no doubt that baseball players definitely need core power to hit and throw harder.  But, it is core stability which can help balance out your training with all of those rotational reps you get from swinging a bat, throwing a baseball, or even dominating your medicine ball exercises.  Stability equals strength.  And staying strong and injury-free keeps you on the diamond and enjoying the game of baseball.

Dymatize Iso-100

Quick and Easy Guide to Whey Protein

Every athlete, parent, and coach wants to know what the best protein supplement for baseball players is.  Let’s start by saying this:  If an athlete cannot establish a healthy nutrition plan with his food choices, then there is no point in giving him any information regarding supplements.  Supplements are an addition to a proper nutrition game plan.  Athletes, just like anyone else, need to start with the basics and become super diligent in mastering the basics before looking into supplementing (adding to) their plan.

That being said, let’s not waste your time with information you do not need.  Here’s a quick and easy guide to whey protein!

What to Look For in a Protein Supplement

When looking at protein supplements, you want to keep a few things in mind.

1.  You want to look for 100% Whey Protein.

  • Whey is a byproduct of the cheese-making process and is a better form of protein than soy, egg, or casein when it comes to post-workout recovery.
  • There are different types of whey protein:  whey concentrate and whey isolate are the two most commonly found in protein supplements.
    • Whey concentrate is typically of lower quality and usually costs less.
    • Whey isolate is typically higher quality protein and costs more.

2.  Supplement companies often combine concentrate and isolate into a blend to keep the quality somewhat in the middle while keeping the cost reasonable.

  • You will need to check the ingredients on the label to see what type of protein is being used.  Remember, ingredients listed first are of higher concentration than ingredients listed later.

3.  Here are three of the best options we like for baseball players with links to each on Amazon so you can see what the labels look like.  Each link is to the Chocolate flavor and 5 pound bag or container so you can compare:

  • Gold Standard 100% Whey — This is a blend of concentrate and isolate and is one of the most popular brands on the market.  Lots of athletes use this brand and like it.  This is the best cost to quality ratio.
  • Dymatize Nutrition ISO 100 Whey Protein — This is a pure whey isolate and very high quality.  That is why it costs a bit more.  If you can afford it, I would go this route as the protein quality is better than a blended version.
  • EAS 100% Whey Protein — This is another blend of concentrate and isolate, although it is a little lower in quality than the Gold Standard listed above.  Some athletes choose this brand because it costs less and some say it is better tasting than the Gold Standard.

          

Big League NutritionBig League Nutrition

If you are looking for a baseball nutrition plan that can be individualized for you, then you need to check out Big League Nutrition. Not only will this resource go more in depth regarding protein, carbohydrates, and fats, it will also help you learn how much of each nutrient you need based on your body type. Furthermore, you will learn how to time your eating around baseball games, tournaments, and workouts to maximize performance in the gym and on the field.