baseball workout

Off-Season Baseball Workout – Phase 4, Week 3, Day 1

Use the following workout as a template and adapt it as necessary for your specific needs. As always, if you need direction in making this off-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for Off-Season Training – Recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.

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.

  • Half-kneeling Rotations – 2 x 5 each side
  • Sumo Squat to Stand – 2 x 10
  • Scapular Wall Slide – 2 x 10
  • Stability Ball Kneeling Rollout – 1 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 Reach and Lean – 10 yards
  • World’s Greatest with Rotation- 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction

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.

  • Depth Jump – 4 x 6
  • Step-behind MB Rotational Chest Pass – 4 x 6 each side
  • Trap Bar Deadlift – 5 x 3
  • Half-kneeling Landmine Press – 3 x 6 each
  • DB Split Squat – Back foot elevated – 3 x 6 each
  • TRX 1-arm Rotational Row – 3 x 10 each
  • Glute/Ham Raise – 3 x 12
  • TRX Windmill – 2 x 12
  • Half-kneeling Cable Chop – 2 x 5 each, 3 sec hold/rep
  • Supermans – 2 x 12

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back
  • Pec Minor/Major

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.