Tag Archives: Strength Training

Sample Baseball Off-Season Workout – Phase 3

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.
If you have not done so already, consider adding in baseball-specific conditioning.

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

The TP Quadballer is excellent for soft tissue work.

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.

Glute Bridge – 2 x 12, hold last rep 20 seconds
Squat with mini-band – 2 x 10
Standing Rotations – 2 x 8 each side
I’s, Y’s, T’s, External Rotation with band – 2 x 10 each (or Crossover Symmetry program)
Stability Ball Kneeling Rollout – 1 x 10

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 – 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

Trap Bar Deadlift – 3 x 5
1-arm DB Bench Press – 3 x 6 each

TRX Single Leg Squat – 3 x 8 each
Inverted Row – Overhand Grip – 3 x 10

Stability Ball 1-leg Hamstring Curl – 2 x 6 each
TRX W’s – 2 x 10

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
TRX Low Row, palms up – 2 x 10

TRX Knees to Elbows – 2 x 12
Farmer’s Walk – 2 x 40 yards

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 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

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.

Good luck!

Off-Season Baseball Training Info You Need to Read

It’s now the baseball off-season for most levels of baseball – youth, high school, college, and minor league ball. If you are like most ballplayers, you are already thinking about next season and what you need to do over the course of the next 5-6 months to make it the best season of your career. At Baseball Training Methods, we seek out the best information possible in regards to baseball strength and conditioning so that you don’t have to. Below are three articles you should read as you begin your off-season baseball training.

How to Get the Most Out of Your Baseball Offseason Training – There are a few things you need to do in order to set a great foundation for the start of your off-season baseball training program. In this article, Mike Reinold will break down issues you should address prior to starting your off-season strength and conditioning including why you should take time off from throwing, why regeneration is important, and a better approach to rehabilitating lingering injuries.

To Play or Not to Play Multiple Sports? – Should young ballplayers play multiple sports or just baseball? Can playing multiple sports help your development as a baseball player and athlete? In this article over on the Full Windup website, Phil Tognetti looks at the benefits of playing multiple sports throughout the year, and if you only play baseball, what you need to be doing in the off-season to maximize your athleticism and lower the risk of injury.

The Biggest Mistake Pro Baseball Players Make? – While some ballplayers are eager to get right back into the gym when the season ends, in reality, many high school, college, and pro guys look to the fall season as a time to take off for an extended period. In this article, Eric Cressey makes the case for getting back in the gym as soon as possible. It doesn’t necessarily mean you need to lift super heavy and condition until you puke, but at least start the ball rolling on your strength training and your recovery process from the previous season.

Are You Training or Just Lifting Weights?

Most high school ballplayers have a passion for the game and a desire to constantly improve. They want to win a State championship. They want to earn a college scholarship. However, very few have the resources to put in the work that is needed to succeed. They want the end result, but do not have the right leaders to guide them through the process of achieving it. That’s too bad, because they are missing out on valuable lessons that are learned during that process – hard work, commitment, and time management are just a few that come to mind.

High school baseball coaches should encourage this “process” of development and improvement. Some are better than others. This is true in any community. However, many high school baseball programs have apathetic leadership. Apathy is contagious and trickles down to the kids on the field. Maybe it’s not apathy. Maybe it’s just a lack of knowledge or coaches don’t know where to begin.

Passion and enthusiasm are also contagious, and young ballplayers thrive in environments where coaches and administrators challenge them to improve their athletic abilities not by just attending practices and games, but by creating and incorporating a solid strength & conditioning program.

Consider this, at the college and professional levels, there is a lot of money to be earned for teams and schools that win. Teams and players that win sell more tickets, sell more merchandise, and sign better endorsement deals than their counterparts who do not win. Millions and millions of dollars are invested in strength & conditioning professionals and high-tech facilities so that “investments” (athletes) are physically prepared to perform at the highest levels and stay healthy. Physically under-prepared athletes and those that are injured have a much more difficult time winning than those that have trained in a quality strength & conditioning program.

I truly believe high school baseball coaches know the value of strength & conditioning, but do not have the time, resources, or knowledge to create something for their teams and players. Most coaches would rather spend all of their time in practice working on fundamentals or taking more batting practice. Or, they add game upon game to a schedule that only seeks to hit the maximum limit allowed by state high school rules. Obviously, you cannot improve your game without putting time in on the diamond, but 14-18 year old kids only have so much energy and focus before hours and hours of practices and games becomes counterproductive. This is where the investment in a strength & conditioning program can help.

Having a Weight Room is Not a Program

High school coaches really cannot go wrong by establishing a year-round strength & conditioning program. It can only help their players. And at the end of the day, having better players usually equals more wins. What coach doesn’t want to win more? Unfortunately, most high school athletic departments do not employ a full-time strength & conditioning professional or have a strength & conditioning program.

Do not confuse having a weight room or “weights coach” with having a program.

Often times, the school’s football or wrestling coach runs the weight room, so other coaches who are looking for a strength program turn to them for help. But are those coaches qualified to run a strength & conditioning program? Most strength & conditioning professionals don’t claim that they know how to coach football or wrestling or baseball. Why do the coaches of those sports insist that they can run a strength & conditioning program?

The problem lies in the thought process. Most coaches were once athletes themselves. As athletes, they lifted weights and so they think they can implement a program for their kids. But, a well-organized strength and conditioning program involves more that just lifting weights. As discussed before, a baseball training program should incorporate flexibility, mobility, soft tissue work, nutrition, and use conditioning as way to boost performance not as a form of punishment. Baseball players should not train like football players or basketball players. Each baseball player should have his own program that is specifically designed for him. A lot of coaches think you can train all athletes alike. While there are a lot of similarities, it’s important to make specific adjustments based on the sport, and even more so based on the individual athlete.

So, we know a strength and conditioning program is absolutely essential for high school athletes to perform at a higher level. But, a solid program also helps athletes stay healthy in the process. Resistance training is the basis for modern physical therapy, which also incorporates mobility work, stabilization exercises, flexibility, and other manual techniques to return injured athletes back to the field of competition. Again, it’s not just about lifting weights. If physical therapists utilize similar approaches to help injured athletes, what does that say about the indirect benefits of a strength & conditioning program to keep non-injured athletes healthy?

High school baseball coaches enjoy coaching and want to win. But, many are not willing to admit that their programs are incomplete. It’s sad, because the players are the ones who miss out. The job of a strength & conditioning professional is to complement the coaching they provide to their athletes. Strength coaches do not want to teach your baseball team how to execute a hit and run, or how to set up a double cut on a ball hit in the gap. Strength coaches want to make your ballplayers stronger, faster, and more “bullet-proof” so that you can accomplish great things with them. High school coaches and athletic directors who have a program in place with a knowledgeable strength & conditioning professional will always outperform the competition. If you are a baseball coach or athletic director, do yourself and your players a favor and get your kids involved in a year-round strength & conditioning program that is run by a knowledgeable professional. Neglecting this area of athletic development places limits on the very athletes you coach.

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If you are a high school baseball player or parent, please share this article with your high school baseball coach and tell him you want to get involved in a strength & conditioning program.

Sample Baseball Off-Season Workout – Phase 2

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.

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.

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.

Glute Bridge – 2 x 10
Squat with mini-band – 2 x 10
Quadruped Rotations – 2 x 8 each side
I’s, Y’s, T’s, External Rotation with band – 2 x 10 each (or Crossover Symmetry program)
Plank – 1 x 60 seconds

Dynamic Warm-up

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

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

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

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

DB RDL – 3 x 6
1-Arm Cable Row – 3 x 10 each side

DB Goblet Lateral Lunge – 3 x 8 each side
TRX Low Row – 2 x 10

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

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

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.

Good luck!