Tag Archives: Strength Training

landmine press

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

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During this month of the off-season, Phase 4 will focus on the following key goals:

  • Assess Phase 3: Review and adjust the general strength program based on progress and any needed modifications.
  • Advance Strength Exercises: Increase intensity of strength exercises where suitable.
  • Balance Upper Body Training: Maintain a balance between upper body pulling and pushing exercises. For some players, it may be beneficial to limit pushing exercises or to use a 2:1 ratio of pulling to pushing exercises.
  • Enhance Power Movements: Add volume to power-focused exercises like medicine ball drills and plyometrics.
  • Prioritize Flexibility and Recovery: Regularly incorporate soft tissue and flexibility work.
  • Throwing Load: If you have not yet started a throwing program, now is the time to pick the ball and glove up again. Any throwing program should have the ballplayer throwing 3-5 times per week by the end of the off-season. (If you need guidance in setting up a throwing program, check out ARMing for Success.)
  • Add Baseball-Specific Conditioning: If not yet included, consider introducing baseball-specific conditioning exercises.

Phase 4 builds on Phase 3, so a deload or recovery week may be helpful before starting, depending on experience level and fatigue. Younger or less-experienced players may not need as much rest, but experienced players might benefit from a week to recover. Ultimately, assess how you feel and adjust accordingly.

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 5
  • Step-behind MB Rotational Chest Pass – 4 x 5 each side
  • Trap Bar Deadlift – 4 x 4
  • Half-kneeling Landmine Press – 3 x 8 each
  • DB Split Squat – Back foot elevated – 3 x 8 each
  • TRX 1-arm Rotational Row – 3 x 8 each
  • Glute/Ham Raise – 3 x 10
  • TRX Windmill – 2 x 12
  • Half-kneeling Cable Chop – 2 x 5 each, 5 sec hold/rep
  • Supermans – 2 x 10

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.

middle school baseball

10 Quick Tips for Middle School Baseball Players to Start a Safe & Effective Strength Training Program

Starting a strength training program as a middle school baseball player can be beneficial for improving performance and preventing injuries. However, it’s important to approach it safely and with proper guidance.

Here are 10 things to keep in mind when beginning a baseball training program:

  1. Consult a Coach or Trainer: Before starting any strength training program, it’s essential to consult with a knowledgeable coach or trainer who understands the specific needs and limitations of young athletes. They can provide guidance on appropriate exercises and techniques.
  2. Focus on Fundamentals: Begin with bodyweight exercises and focus on mastering proper form and technique before adding weights. Fundamental movements such as squats, lunges, push-ups, and pull-ups are excellent starting points.
  3. Start Light: Start with light weights or resistance bands to avoid injury and allow your body to adapt to the new stress. Gradually increase the intensity and resistance as you become stronger and more proficient in your movements.
  4. Include Compound Exercises: Compound exercises involve multiple muscle groups and are great for building overall strength and athleticism. Examples include squats, deadlifts, and rows.
  5. Incorporate Plyometrics: Plyometric exercises – such as box jumps, jump squats, and medicine ball throws – can help improve power and explosiveness, which are essential for many aspects of baseball, including pitching, hitting, and fielding.
  6. Focus on Core Strength: A strong core is crucial for stability and transferring power from the lower body to the upper body in baseball movements. Incorporate exercises such as planks, Russian twists, and bicycle crunches to strengthen your core.
  7. Prioritize Recovery: Ensure you have proper rest and recovery between workouts. This includes getting enough sleep, staying hydrated, and eating a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and repair.
  8. Stay Consistent: Consistency is key to seeing results from any training program. Aim to strength train at least 2-3 times per week, but be mindful that rest is also crucial for progress.
  9. Listen to Your Body: Pay attention to how your body responds to training. If you experience pain or discomfort beyond normal muscle soreness, it’s essential to rest and consult a coach or healthcare professional to prevent injury.
  10. Monitor Progress: Keep track of your workouts, including exercises, sets, reps, and weights used. This will help you gauge your progress over time and make adjustments to your training program as needed.

By following these guidelines and working closely with a coach or trainer, a middle school baseball player can safely and effectively start a strength training program to improve their performance on the baseball field.

In-Season Baseball Workout – Phase 3 – Week 2, Day 1

stretching for baseball

A strength training baseball program does not have to be overly fancy – especially when thinking about training during the season. Keep your focus by keeping it simple.

At this point in the season, the priority for starting players should be to be as close to 100% as possible on game day. If that means continuing to include strength training in your weekly routine, then continue with that approach. If it means you need to dial back some strength work and instead focus on mobility, then make the necessary adjustments and do what you need to do to feel your best.

Players coming of the bench can be a little more aggressive with their baseball program, and continue to strength train at a slightly higher volume. Just like starters, though, they should continue to stay consistent with mobility and recovery methods.

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

Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season baseball 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.

  • Quadruped Rotations – 2 x 6 each side
  • 90/90 Stretch – 2 x 6 each
  • Shoulder Extension with Band – 2 x 10
  • Shoulder Flexion with Band – 2 x 10

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
  • World’s Greatest with Rotation- 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction
  • 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.

  • Deadlift
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell (or trap bar) – 3 x 5
  • Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg
  • DB Lateral Lunge – 3 x 5 each
  • DB 1-arm Row – 2 x 12 each
  • 1-leg Glute Bridge – 2 x 10 each
  • Standing 1-arm Band Row – 2 x 10 each
  • Plank – 2 x 60 seconds

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.

medicine ball, dumbbells, and bands

In-Season Baseball Workout – Phase 3 – Week 1, Day 2

As the season moves forward, you need to stay consistent with your in-season baseball workouts. You’ve worked hard up to this point to maintain your strength (maybe even improve a little bit) and maximize your recovery. Whether your team is in first place or last place does not matter. Keep your sights set on your goals and what you want to accomplish this season.

Remember, at this point in the season, your strength sessions should be complimenting you – not limiting you – when you step onto the field. Get your sleep. Choose foods that will help your recovery and strength goals. Don’t skip your soft tissue work and stretching.

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 in-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season baseball 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.

  • Quadruped Reach Through – 2 x 6 each side
  • Scapular Punches with Band – 2 x 10
  • 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
  • No Money Drill on Foam Roller – 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
  • Quad Stretch with Toe Touch – 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.

  • Med Ball Rotational Throw – non-dominant side only – 3 x 6
  • Supine Foam Roll with Arm Raise – 2 x 10
  • Goblet Squat – 3 x 8
  • 1-Arm Med Ball Push-up – 2 x 8 each side
  • DB RDL – 3 x 6
  • Split Stance 1-arm Cable Row – 2 x 8 each
  • Side Plank with Rotation – 2 x 8 each

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.