In-Season Baseball Workout – Phase 1 – Week 4, Day 1

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

Set up a space with 10 yards to move through the following warm-up. Complete a movement for the given distance and jog back to the start line to complete the next movement.

  • 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.