Tag Archives: Baseball Workout

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

Remember, we are in the first week of Phase 2. Day 2 continues with similar exercises from Phase 1, but with slight variations. If today is a game day for you, perform this workout post-game or tomorrow. Position players can still perform the pre-hab and dynamic warm-up movements as part of a pre-game warm-up if you prefer. Pitchers could do the same, but may want to perform their own pre-game routine that works best for them.

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.

  • 1-leg Glute Bridge – 2 x 8 reps each leg
  • Throwing Deceleration with Band – 2 x 8 each
  • 90/90 Stretch – 2 x 5 each
  • No Money Drill on Foam Roller – 2 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
  • Quad Stretch with Toe Touch – 10 yards
  • World’s Greatest – 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.

  • 45 Degree Lateral Bound – 3 x 3 each leg (stick and hold each landing)
  • Rotational MB Slam – 3 x 6 (3 each side)
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • 1-Arm Alternating DB Bench Press – 2 x 5 each (10 reps total per set)
  • DB RDL – 2 x 8
  • Band Pull Apart – 2 x 8
  • Pallof Press – 2 x 3 reps each side; 5 second hold each rep

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.

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

As we move into the second month of the baseball season, we begin Phase 2 of the in-season baseball workouts. Each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in a strength exercise or two? Whatever is designed must be easily adaptable to the athlete’s changing needs as the season wears on.

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 5 (stick and hold final landing)
  • MB Slam – 2 x 10
  • Deadlift
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell or trap bar – 3 x 5
  • MB Push-up – 2 x 10
  • DB Reverse Lunge – 3 x 6 each
  • Standing Band Row – 2 x 8
  • 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.

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

As these baseball workouts finish Phase 1 of In-Season training, stay committed to your goals and game plan for the season. Be sure to maximize your recovery – don’t skip soft tissue work or stretching. Take care of your shoulders. And, get plenty of sleep!

Overall Goals for In-Season Baseball Workout – 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.

  • 1-Leg Glute Bridge Hold – 2 x 20 seconds each leg
  • Quadruped Rotation – 2 x 5 each side
  • 90/90 Stretch – 2 x 5 each side
  • No Money Drill – 2 x 12

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.

  • Lateral Bound – 2 x 5 each leg (stick and hold landing)
  • MB Slam – 3 x 8
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • DB or BB RDL – 2 x 8
  • DB Row – 2 x 12
  • Pallof Press (with band) – 2 x 12 each side
  • Prone T’s – 2 x 12

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Sleep Stretch

*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.

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

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 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.