As we move into the final week of Phase 1 of In-Season training, keep in mind that no matter what is planned on paper you need to address your needs on a day-to-day basis and adapt accordingly. This could mean performing only one set of the listed exercises or just completing the soft-tissue work, pre-hab, and stretching. Or, if you are not playing regularly, you may want to consider keeping your training volume higher.

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

• Glute Bridge Hold – 2 x 45 seconds
• Scapular Wall Slide – 2 x 12
• Plank – 3 x 60 seconds

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 Twist – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Lateral Lunge – 10 yards each direction (left and right)

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.

• Squat Jump – 3 x 6 (pause after each landing)
• Russian Twist – 3 x 40

• Deadlift
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell or trap bar – 3 x 5

• Step-up – 3 x 12 each leg
• DB Row – 2 x 12

• Supermans – 2 x 12

Post-Training

Soft Tissue Work

• Hip Flexor
• IT Band
• Mid/Upper Back

Stretching

• Hamstrings
• Groin
• Piriformis Stretch

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

As you continue to engage in daily team practices and play games, be sure to take note of your soreness levels and recovery time. As we finish out Week 3 and look toward Week 4, there will continue to be some low-volume medicine ball, jumping, and other power-based movements in these baseball workouts. However, you should be getting plenty of on-field speed and quickness training just by playing the game. Remember, every player is different and may need to make adjustments to the workout based on your own situation.

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

• 1-Leg Glute Bridge Hold – 2 x 20 seconds each leg
• Quadruped Rotation – 2 x 5 each side
• 90/90 Stretch – 2 x 5 each side
• No Money Drill – 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
• Reverse Lunge with Twist – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Lateral Lunge – 10 yards each direction (left and right)

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.

• Lateral Bound – 3 x 3 each leg (stick and hold landing)
• MB Slam – 2 x 8

• Front Squat
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell – 3 x 5
• Push-up (pause at top position) – 2 x 12

• DB or BB RDL – 3 x 8
• DB Row – 2 x 12

• Pallof Press (with band) – 2 x 12 each side
• Prone T’s – 2 x 12

Post-Training

Soft Tissue Work

• Hip Flexor
• IT Band
• Mid/Upper Back

Stretching

• Hamstrings
• Groin
• Sleep Stretch

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

Week 3 of this in-season baseball workout program continues to adapt and change as the season moves forward. You’ll continue to see small changes in sets and reps for various movements. Listen to your body, review your own practice and game schedule, and make individual adjustments that work for you.

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

• Glute Bridge Hold – 2 x 40 seconds
• Scapular Wall Slide – 2 x 12
• Plank – 3 x 60 seconds

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 Twist – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Lateral Lunge – 10 yards each direction (left and right)

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.

• Squat Jump – 3 x 5 (pause after each landing)
• Russian Twist – 3 x 30

• Deadlift
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell or trap bar – 3 x 5
• Push-up – 3 x 10

• Step-up – 3 x 10 each leg
• DB Row – 2 x 12

• Supermans – 2 x 12

Post-Training

Soft Tissue Work

• Hip Flexor
• IT Band
• Mid/Upper Back

Stretching

• Hamstrings
• Groin
• Piriformis Stretch

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

Earlier this week you performed the Week 2, Day 1 program that had a small increase in overall training volume from the previous week. Similarly, you’ll see an increase in overall volume for today’s in-season baseball workout. Remember, every player is different and may need to make adjustments specific to their own situation. Adjust your own training volume based on your practice and game schedule, whether you are a starter or come off the bench, and how you are feeling.

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

• 1-Leg Glute Bridge Hold – 2 x 15 seconds each leg
• Quadruped Rotation – 2 x 5 each side
• 90/90 Stretch – 2 x 5 each side
• No Money Drill – 2 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 Twist – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Lateral Lunge – 10 yards each direction (left and right)

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.

• Lateral Bound – 2 x 4 each leg (stick and hold landing)
• MB Slam – 2 x 8

• Front Squat
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell – 3 x 5
• Push-up (pause at top position) – 2 x 10

• DB or BB RDL – 3 x 6
• DB Row – 2 x 10

• Pallof Press (with band) – 2 x 10 each side
• Prone T’s – 1 x 12

Post-Training

Soft Tissue Work

• Hip Flexor
• IT Band
• Mid/Upper Back

Stretching

• Hamstrings
• Groin
• Sleep Stretch

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