In-Season Baseball Workout – Phase 2 – Week 4, Day 1

We are well into the baseball season now, so ball players really need to be sure they are listening to their bodies. Remember, you want to be able to take the field on game day feeling as close to 100% as you can. Coaches, this means you may need to have some conversations with your players to make sure you are not continuing to break them down leading into game days.

Starting pitchers and catchers should be the most mindful about how much volume they are training. The same goes for players dealing with any nagging injuries. As for players who do not see as many regular innings, or who tend to come off the bench, you should be able to stick with the programming – making adjustments for your individual circumstances.

If you have questions on how to best incorporate this in-season baseball workout into your schedule, 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 15 reps
  • Scapular Punch with Band – 2 x 10
  • Quadruped Reach Through – 2 x 6 each
  • Plank – 2 x 60 seconds

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

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.