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

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.