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 5 each
• Split Stance MB Overhead Throw – 3 x 6 each side
• Band Pull Apart – 3 x 10

• Box Squat – 5 x 3
• TRX Push-up – 3 x 12
• Dynamic Hip Adductor Stretch – 2 x 8 each

• BB RDL – 3 x 6
• Standing DB 1-arm Row – 3 x 10 each

• Goblet Lateral Lunch Off Box – 3 x 8 each
• TRX W to I – 3 x 10

• TRX Alternating Knees to Elbows – 2 x 10 each
• Farmer’s Carry – 2 x 50 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.

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.

During this month of the off-season, Phase 4 will focus on the following key goals:

• Assess Phase 3: Review and adjust the general strength program based on progress and any needed modifications.
• Advance Strength Exercises: Increase intensity of strength exercises where suitable.
• Balance Upper Body Training: Maintain a balance between upper body pulling and pushing exercises. For some players, it may be beneficial to limit pushing exercises or to use a 2:1 ratio of pulling to pushing exercises.
• Enhance Power Movements: Add volume to power-focused exercises like medicine ball drills and plyometrics.
• Prioritize Flexibility and Recovery: Regularly incorporate soft tissue and flexibility work.
• Throwing Load: If you have not yet started a throwing program, now is the time to pick the ball and glove up again. Any throwing program should have the ballplayer throwing 3-5 times per week by the end of the off-season. (If you need guidance in setting up a throwing program, check out ARMing for Success.)
• Add Baseball-Specific Conditioning: If not yet included, consider introducing baseball-specific conditioning exercises.

Phase 4 builds on Phase 3, so a deload or recovery week may be helpful before starting, depending on experience level and fatigue. Younger or less-experienced players may not need as much rest, but experienced players might benefit from a week to recover. Ultimately, assess how you feel and adjust accordingly.

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.

• Half-kneeling Rotations – 2 x 5 each side
• Sumo Squat to Stand – 2 x 10
• Scapular Wall Slide – 2 x 10
• Stability Ball Kneeling Rollout – 1 x 10

Dynamic Warm-up

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

• Walking Lunge – 10 yards
• Reverse Lunge with Reach and Lean – 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.

• Depth Jump – 4 x 5
• Step-behind MB Rotational Chest Pass – 4 x 5 each side

• Trap Bar Deadlift – 4 x 4
• Half-kneeling Landmine Press – 3 x 8 each

• DB Split Squat – Back foot elevated – 3 x 8 each
• TRX 1-arm Rotational Row – 3 x 8 each

• Glute/Ham Raise – 3 x 10
• TRX Windmill – 2 x 12

• Half-kneeling Cable Chop – 2 x 5 each, 5 sec hold/rep
• Supermans – 2 x 10

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.