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.
So you have been rocking your baseball off-season training program, but your calendar just filled up with other commitments later this week and you are not sure how you are going to get your 3rd training session in.
Break out your TRX Suspension Trainer and you can get your training done effectively and efficiently.
With its portability and versatility, you can incorporate a multitude of bodyweight exercises and perform them one after the other so you can challenge your strength and your cardiovascular conditioning at the same time. But let’s not get too detailed on the piece of equipment itself (you can do that here).
Let’s get right down to the sample TRX baseball workout so you can make the most of your busy schedule.
Sample TRX Baseball Workout
If you have the time, make sure you start with some soft tissue work that includes a foam roller or the tools in this Trigger Point Starter Set. Here’s what you need to hit.
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Next, make sure you get your dynamic warm-up in. You don’t need any equipment for this, but to make it fun, we’ll use the TRX for some of the following movements to get your heart rate up and your muscles prepared for the tougher TRX movements.
Complete the following movements one after the other with minimal rest. Complete the cycle 2-3 times.
TRX Basic Squat – 15 reps
Reverse Lunge and Twist in place – 5 reps each side
TRX Row – 15 reps
World’s Greatest Stretch in place – 5 reps each side
Reverse Inch Worms – 5 reps
TRX Lateral Lunge – 5 reps each side
Okay, now for the meat of the training – your time efficient TRX baseball workout. We are going to create two separate circuits of 4 exercises. After each set, rest for 1 minute and then repeat the circuit. When you have completed all sets on the first circuit, move to the second circuit.
Depending on your time restraints, shoot for 2-3 sets of each circuit.
Circuit One
TRX Squat Jump x 10
TRX Push-up x 10
TRX 1-leg Lunge x 10 each
TRX W’s x 10
Circuit Two
TRX 1-leg Squat x 8 each leg
TRX Torso Rotation x 10 each side
TRX T’s x 12
TRX Body Saw x 12
Again, if you have the time, make sure you finish up with some quality soft tissue work. If you perform your soft tissue work directly after the above circuits, then reserve some time later in the day or before you go to bed to roll out any tightness or knots you may have. Hop on that foam roller and get after it.
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Get Back to Basics in Your Next Training Session
Remember, this is a fill-in workout because you are pressed for time. Do not make this a staple of every training session. You need to make sure you are still including medicine ball work, deadlifts, squats, and baseball-specific conditioning on a regular basis. Incorporate this TRX baseball workout when you truly do not have the time to complete your programmed training.
If you are looking for a baseball off-season workout, then you are in the right place. We have already discussed general guidelines for a baseball training program, and then laid out a sample baseball off-season workout for Phase 1 and Phase 2. If you have not read those three different posts, then I would recommend going back to check them out before continuing.
Now, let’s take a look at Phase 3.
During the first two months of the off-season baseball players need to concentrate on their strength and conditioning and give their throwing arms some time off from throwing. While we recommend not throwing through Phase 3 as well, you can consider starting your throwing program later in the month. Waiting until November will give your arm a full 3 months of recovery from the stresses of throwing a baseball. That’s 25% of the year and can make a huge difference in how you feel and how well your arm “bounces back” when you do pick up a baseball again.
We’ll discuss the specifics of adding in a throwing program more in Phase 4.
Let’s take a look at the overall year again and discuss our goals for Phase 3. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.
Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.
Unless injuries were season-ending, any nagging issues should begin to fade by the 3rd month of the off-season. So, for Phase 3 specifically, our goals will be, but are not limited to:
Evaluate Phase 2 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
Upper body pulling exercises should balance out pushing exercises. Depending on the individual, some pushing exercises could be eliminated. Or, plan pulling vs. pushing exercises in a 2:1 ratio.
Increase volume of power-based movements such as medicine ball work and plyometrics
Consistently perform soft tissue and flexibility work.
Continue to hold off on any throwing. Or, start a light throwing regimen near the middle to end of the month. This will really vary depending on the individual.
Phase 3 begins where Phase 2 finishes. Depending on your training experience and level of fatigue at the end of Phase 2, you may want to consider a deload or recovery week prior to beginning Phase 3. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.
Off-Season Baseball Strength Program – Phase 3 Overview
Each training day will include the following segments, and each segment will be done in the order listed:
Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll
For the purposes of this article and to make a smooth transition from the sample Phase 2 program, a 3-day per week program will be considered. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.
Sample Off-Season Baseball Strength Program – Phase 3
For Phase 3, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**
Day 1
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Walking Lunge – 1 x 10 yards
Reverse Lunge with Reach and Lean – 1 x 10 yards
Walking Knee Hugs – 1 x 10 yards
World’s Greatest Stretch with Rotation towards lead leg – 1 x 10 yards
Footwork/Movement Drills
Tall, Lean, and Fall Drill, 5 Yards – 1 each @ 60%, 70%, 80%, and 90% effort
Crossover shuffle in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
2 over, 2 back in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
Lateral Shuffle – 1 x 10 yards each direction
Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.
90 Degree Rotational Box Jump – 4 x 3 each
“Hot Feet” Medicine Ball Rotational Chest Pass – 4 x 3 each side
Cable Pallof Press – 2 x 5 each side; 3 sec hold each rep
Reverse Hyper – 2 x 10
Conditioning
Delayed Steal Sprints – With this specific conditioning drill you will get to work on your delayed steal technique while also mixing in some sprint work. Set up three cones – a start cone, a cone at 45 feet, and a cone at 90 feet. Assume the lead off position at the start cone. Pretend the pitcher has started his delivery and take two shuffles toward the second cone. The shuffles should be aggressive and cover as much ground as possible. Upon completion of the second shuffle, turn your hips and sprint. Complete your sprint through the prescribed distance. The first few sets really let you work on your acceleration.
2 x 45 feet – Sprint through the halfway cone and jog it out the remainder of the 90 feet. Walk back to the start cone for rest.
4 x 90 feet – Sprint through the 90 foot mark (not to it). Walk to the start cone for rest.
2 x 45 feet – Complete as described above.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 2
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
1-leg Glute Bridge – 2 x 10 each side, hold last rep 10 seconds
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations on wall– 2 x 10 seconds each arm
Side Plank – 1 x 60 seconds each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Unlike previous warm-up routines listed, this particular warm-up is done in place with prescribed reps. You will also need a jump rope. Complete each movement deliberately. Do not just go through the motions.
Jump Rope – 50 Singles
Reverse Lunge with Twist – 1 x 5 reps each
Jump Rope – Footwork, 50 Scissors
Jump Rope – Footwork, 50 Jumping Jacks
World’s Greatest Stretch with twist away from lead leg – 1 x 6 each
Reverse Inch Worms (in place) – 1 x 5
Jump Rope – Footwork, 50 High knees
Lateral Squat – 1 x 10 reps each
Jump Rope – 10-20 Double Unders
Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.
45 Degree Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam to the Front – 4 x 3 each side
Prone Stability Ball W’s – 3 x 8
Box Squat – 3 x 5
Feet Elevated Push-up – 3 x 10
Dynamic Hip Adductor Stretch – 2 x 8 each side
DB RDL – 3 x 6
Split Squat 1-arm Band Row – 3 x 10 each side
DB Goblet Lateral Lunge on Slideboard– 3 x 6 each side
Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 60 yards, but only the second 30 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 30 and 60 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.
2 30-yard sprints at 50% effort
6 60-yard Build-Up sprints: first 30 yards at 75% effort, second 30 yards at 100% effort
2 30-yard Build-Up sprints: first 15 yards at 75% effort, second 15 yards at 100% effort
After each sprint, use your walk back to the starting line as your rest.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 3
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
Quadruped Opposites – 2 x 30 second each side
Quadruped Hip Circles – 1 x 10 forward and backward each side
Lateral Squat – 1 x 10 each
TRX W’s – 2 x 12
Standing Rotations – 2 x 8 each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Reach and Lean- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch (twist optional) – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
Straight Leg Skip – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
High Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Shuffle, Shuffle, Sprint – 2 x 10 yards each direction – 75% effort
Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.
90 Degree Rotational Broad Jump – 4 x 3 each direction
Medicine Ball Chest Pass– 4 x (5 x 5)
Rhythmic Stabilization (Throwing Position) – 2 x 10 seconds each – 90/90 position and follow through position
BB Glute Bridge – 3 x 8
Chin-up – 2 x 8, 2 x Max
DB Reverse Lunge to RDL – 3 x 5 each side
TRX Rotational Pull – 3 x 6 each
Wide Stance Anti-Rotation Chop – 2 x 10 each side
Hand March (plank position) – 2 x 20
Conditioning
Lateral Sled Drags – Attach a TRX strap or other handles to a sled. Turn sideways and hold the handle with one hand. Start by driving the knee of your trail leg up and across the front of your body. Drive it back through the ground to move laterally.
6 x 20 yards each direction; rest to full recovery between sets (at least 1-2 minutes, longer if needed)
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Week by Week Progressions
Remember, Phase 3 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.
Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.
Final Words
The sample Phase 3 program outlined above should give you a solid continuation from Phase 2 of your off-season baseball strength program. Phase 3 will continue to progress you to more advanced movements from Phase 2, challenge you a little more in your movement patterns and overall strength, and build upon the foundation of strength, mobility, and stability you have already built in Phases 1 and 2.
If you have any questions, feel free to contact us using the contact page on the menu above.
In a previous post, we laid out an extensive sample 3-day baseball off-season program. The popularity of the sample Phase 1 program prompted emails asking Baseball Training Methods, “What’s next?” Hence, the writing of this sample Phase 2 off-season program.
First and foremost, let’s remember that the off-season is the time of year baseball players need to concentrate on their strength and conditioning, especially in the early phases. Leave the ball and glove in your bag and give your throwing shoulder some time off from throwing.
Before we get to the workout, let’s take a look at the overall year again and discuss our goals for Phase 2. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.
Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.
For Phase 2 specifically, our goals will be, but are not limited to:
Continue rehabilitation of any lingering injuries.
Evaluate Phase 1 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
Stay consistent with soft tissue and flexibility work.
Continue to hold off on any throwing.
Phase 2 begins where Phase 1 finishes. Depending on your training experience and level of fatigue at the end of Phase 1, you may want to consider a deload or recovery week prior to beginning Phase 2. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.
Off-Season Baseball Strength Program – Phase 2 Overview
Each training day will include the following segments, and each segment will be done in the order listed:
Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll
For the purposes of this article and to make a smooth transition from the sample Phase 1 program, a 3-day per week program will be considered. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.
Sample Off-Season Baseball Strength Program – Phase 2
For Phase 2, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**
Day 1
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Twist – 1 x 10 yards
Inverted Hamstring Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.
Box Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Rotational Chest Pass – 4 x 5 each side
Trap Bar Deadlift – 3 x 5
Alternating DB Bench Press – 3 x 6 each
DB Reverse Lunge Off Box – 3 x 6 each
Inverted Row – Underhand Grip – 3 x 10
Glute/Ham Raise – 2 x 8
Forearm Wall Slide – 2 x 10
Cable Pallof Press – 2 x 10 each side
Reverse Hyper – 2 x 10
Conditioning
Shuttle Runs – Shuttle runs allow you to work on agility and change of direction. Set up two cones 10 yards apart. Begin at the start cone and sprint full speed to the second cone. Decelerate and change direction, then sprint back to the start. Performing the total assigned distance between the cones completes one rep. Rest 2-4 minutes and then complete the next set.
2 x 30 yards
2 x 40 yards
2 x 60 yards
4 x 20 yards
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 2
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
1-leg Glute Bridge – 2 x 10 each side
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations – 2 x 10 seconds each arm
Side Plank – 1 x 45 seconds each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Walking Lunge with Knee Hug – 1 x 10 yards
Walking Quad Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Lateral Lunge – 1 x 10 yards each direction
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.
Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam – 4 x 6
Prone Stability Ball T’s – 3 x 8
Box Squat – 3 x 5
Stability Ball Push-up Plus – 3 x 8
Half-Kneeling Hip Flexor Stretch – 2 x 60 seconds each side
Stability Ball ‘Stir the Pot’ – 2 x 10 each direction
Plate Holds – 2 x Max time
Conditioning
Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 40 yards, but only the second 20 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 20 and 40 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.
2 20-yard sprints at 50% effort
8 40-yard Build-Up sprints: first 20 yards at 75% effort, second 20 yards at 100% effort
After each sprint, use your walk back to the starting line as your rest.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 3
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
Glute Bridge Hold – 2 x 30 second
Kneeling Dynamic Adductor Stretch – 2 x 6 each side
Lateral Squat – 1 x 10 each
Seated 2-arm Band External Rotation (No money drill) – 2 x 12
TRX Standing Rotations – 1 x 6 each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Twist- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.
Broad Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Overhead Throw with Step – 4 x 3 each leg
Stability Ball Rhythmic Stabilization on Wall – 2 x 10 seconds each side
BB Glute Bridge – 3 x 8
Chin-up – 1 x 12, 1 x 10, 1 x 8
1-leg DB RDL – 3 x 6 each side
TRX 1-Arm Rotational Row – 3 x 8 each
Side Plank Touches – 2 x 15 each side
Ab Wheel – 2 x 10
Conditioning
Heavy Sled Drags – 6 x 30 yards; rest to full recovery between sets (at least 1-2 minutes, longer if needed)
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Week by Week Progressions
Remember, Phase 2 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.
Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.
Final Words
The sample Phase 2 program outlined above should give you a solid continuation from Phase 1 of your off-season baseball strength program. Phase 2 will allow you to progress to more advanced movements from Phase 1, continue to work on the basics by ironing out some inefficiencies in your movement patterns, and strengthen your foundation of strength, mobility, and stability even more.
If you have any questions, feel free to contact us using the contact page on the menu above.