In-Season Baseball Workout – Phase 2 – Week 2, Day 1

Phase 2, Week 2 of this in-season baseball workout increases in volume a little bit from last week. As a ballplayer, you should continue to evaluate how you feel and mix these workouts into your schedule so as to maximize feeling your best on game day. If you are a coach utilizing this in-season baseball workout for your team, you may want to consider adapting these workouts differently for pitchers vs. position players and starters vs. reserve players. If you have questions on how to best make this work for your team, feel free to contact me. I’m here to help!

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 – 2 x 12 reps
  • Scapular Punch with Band – 2 x 8
  • Quadruped Reach Through – 2 x 6 each

Dynamic Warm-up

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

  • Reverse Lunge with Twist – 10 yards
  • Quad Stretch with Toe Touch – 10 yards
  • World’s Greatest with Rotation – 10 yards
  • Inch Worm – 10 yards
  • Walking Leg Cradle – 10 yards

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, continuous – 3 x 6 (stick and hold final landing)
  • MB Slam – 3 x 8
  • Deadlift
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell or trap bar – 3 x 5
  • MB Push-up – 2 x 12
  • DB Reverse Lunge – 3 x 8 each
  • Standing Band Row – 2 x 10
  • 1-leg DB RDL – 2 x 8 each
  • Prone W – 2 x 10
  • Reverse Hyper – 2 x 10

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

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.