If you’re a baseball player and you expect to maintain your off-season gains, maximize your recovery, and reduce your risk of injury, then you need to have a solid in-season training program as well. You may have been training four or five days per week during the off-season, but now that the frequency of practices and games is increasing, you may only need one or two training sessions per week.
For the purposes of this particular baseball in-season training program, we’ll be looking at two sessions per week. The workouts will be posted on Wednesdays and Fridays, but you can do them on the days most appropriate for your training schedule. If you’d like to learn more about this program, you can read my article here.
Again, no matter what is planned on paper, the athlete needs to address his or her needs on a day-to-day basis and adapt accordingly. I hope this program helps you maintain your gains from the off-season and also improve your game!
Phase 3
Phase 3 of this baseball in-season program coincides with the last month or two of the baseball season. We are now at a point in the season where recovery and staying injury free are even more important. Whether you have the potential to compete in the playoffs or not, you still want to finish the regular season on a high note. There will be a lower volume of plyometric and medicine ball exercises with more focus on recovery and mobility during Phase 3. We are not looking to introduce a lot of new exercises at this point. Consistency is more important than variability. Again, no matter what is planned on paper, the athlete needs to address his needs on a day-to-day basis and adapt accordingly.
Week 9, 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
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 Rotations – 2 x 6 each
- 90/90 Stretch – 2 x 6 each
- Shoulder Extension with band – 2 x 10
- Shoulder Flexion with band – 2 x 10
Quadruped Rotations
90/90 Stretch
Shoulder Extension with Band
Shoulder Flexion with Band
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
- Lateral Lunge – 1 x 10 yards each direction
Reverse Lunge with Twist
Quad Stretch with Toe Touch
World’s Greatest Stretch
Inchworm
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. If an exercise is listed by itself, then there is no superset. Complete one set of that exercise, rest, then complete the next set.
- Trap Bar Deadlift – 3 x 5
- Kneeling Hip Flexor Stretch – 2 x 60 seconds each leg
- DB Lateral Lunge – 2 x 6 each
- TRX Low Row – 2 x 12
- 1-leg Glute Bridge – 2 x 8 each
- Standing 1-arm Cable Row – 2 x 8 each arm
- Plank – 2 x 60 seconds
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
