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!

 

Breaking Muscle Shop

Phase One: Week 2, 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.

 

  • 1-leg Glute Bridge Hold – 2 x 12 seconds each
  • Quadruped Rotation - 2 x 5 each
  • 90/90 Stretch - 2 x 5 each
  • No Money Drill on Foam Roller - 2 x 8

 

                                                          Quadruped Rotation

 

                                                                                  90/90 Stretch

 

                                                                         No Money Drill on Foam Roller

 

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.

 

 

  • Front Squat – 3 x 5
  • DB Bench Press (or Push-up variation) – 2 x 8

 

  • Dumbbell Romanian Deadlift – 3 x 6
  • Seated Cable Row – 2 x 10

 

  • Pallof Press – 2 x 10 each
  • TRX T’s – 1 x 12

 

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
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