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 12, 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.

• Quadruped Reach Throughs – 2 x 6 each
• 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

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

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.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX 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

The post Sport Specific: In-Season Baseball – Week 12, Day 2 appeared first on Breaking Muscle.

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 12, 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

The post Sport Specific: In-Season Baseball – Week 12, Day 1 appeared first on Breaking Muscle.

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 11, 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.

• Quadruped Reach Throughs – 2 x 6 each
• 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

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

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.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX 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

The post Sport Specific: In-Season Baseball – Week 11, Day 2 appeared first on Breaking Muscle.

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 11, 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

The post Sport Specific: In-Season Baseball – Week 11, Day 1 appeared first on Breaking Muscle.

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 10, 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.

• Quadruped Reach Throughs – 2 x 6 each
• 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

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

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.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX 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

The post Sport Specific: In-Season Baseball – Week 10, Day 2 appeared first on Breaking Muscle.

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 10, 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

The post Sport Specific: In-Season Baseball – Week 10, Day 1 appeared first on Breaking Muscle.

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 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.

• Quadruped Reach Throughs – 2 x 6 each
• 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

Quadruped Reach Throughs

Scapular Punches with Band

90/90 Stretch, Bottom Leg Straight

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.

• Rotational Medicine Ball Throw – 3 x 6; non-dominant side only
• Foam Roll – Supine – 2 x 60 seconds

• Goblet Squat – 3 x 8
• Stability Ball Push-up – 2 x 10

• DB RDL – 3 x 6
• Seated Cable Row – 2 x 8

• TRX 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

The post Sport Specific: In-Season Baseball – Week 9, Day 2 appeared first on Breaking Muscle.

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

The post Sport Specific: In-Season Baseball – Week 9, Day 1 appeared first on Breaking Muscle.

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 2
As we approach the middle of the season, each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in some strength exercises? Whatever is designed on paper must be easily adaptable to the athlete’s changing needs as the season wears on.

Week 8, 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 reps each
• Throwing Deceleration with Band – 2 x 10 each
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Throwing Deceleration with band

90/90Stretch with Bottom Leg Straight

No Money Drill

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

Inch Worm

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.

• 45 Degree Lateral Bound – 3 x 5 each leg
• Rotational Medicine Ball Slam – 3 x 8 (4 each side)

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

• 1-leg DB RDL – 3 x 6 each
• Seated Cable Row – 2 x 10

• Pallof Press – 2 x 4 reps each side; 5 second hold each rep

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

The post Sport Specific: In-Season Baseball – Week 8, Day 2 appeared first on Breaking Muscle.

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 2
As we approach the middle of the season, each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in some strength exercises? Whatever is designed on paper must be easily adaptable to the athlete’s changing needs as the season wears on.

Week 8, 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.

• Glute Bridge – 2 x 15 reps
• Scapular Punches with Band – 2 x 10
• Quadruped Reach Throughs – 2 x 6 each
• Plank – 2 x 60 seconds

Scapular Punches with Band

Quadruped Reach Throughs

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

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.

• Box Jump – 1-leg Landing – 3 x 5 each
• Medicine Ball Rotational Throw – Facing Wall – 3 x 6 each

• Trap Bar Deadlift – 3 x 5
• TRX Push-up – 2 x 12

• DB Reverse Lunge – 3 x 8 each
• Standing Cable Row – 2 x 10

• 1-leg Stability Ball Hamstring Curl – 2 x 10 each
• TRX W’s – 2 x 12

• Reverse Hypers – 2 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

The post Sport Specific: In-Season Baseball – Week 8, Day 1 appeared first on Breaking Muscle.

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 2
As we approach the middle of the season, each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in some strength exercises? Whatever is designed on paper must be easily adaptable to the athlete’s changing needs as the season wears on.

Week 7, 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 reps each
• Throwing Deceleration with Band – 2 x 10 each
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 each
• No Money Drill on Foam Roller – 2 x 12

Throwing Deceleration with band

90/90Stretch with Bottom Leg Straight

No Money Drill

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

Inch Worm

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.

• 45 Degree Lateral Bound – 3 x 5 each leg
• Rotational Medicine Ball Slam – 3 x 8 (4 each side)

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

• 1-leg DB RDL – 3 x 6 each
• Seated Cable Row – 2 x 10

• Pallof Press – 2 x 4 reps each side; 5 second hold each rep

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

The post Sport Specific: In-Season Baseball – Week 7, Day 2 appeared first on Breaking Muscle.

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 2
As we approach the middle of the season, each athlete really needs to evaluate his particular needs. Are his strength levels staying consistent? Is he picking up nagging bumps, bruises, or injuries? Is he better suited to limit his strength training volume and focus on his recovery methods, or can he still work in some strength exercises? Whatever is designed on paper must be easily adaptable to the athlete’s changing needs as the season wears on.

Week 7, 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.

• Glute Bridge – 2 x 15 reps
• Scapular Punches with Band – 2 x 10
• Quadruped Reach Throughs – 2 x 6 each
• Plank – 2 x 60 seconds

Scapular Punches with Band

Quadruped Reach Throughs

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

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.

• Box Jump – 1-leg Landing – 3 x 5 each
• Medicine Ball Rotational Throw – Facing Wall – 3 x 6 each

• Trap Bar Deadlift – 3 x 5
• TRX Push-up – 2 x 12

• DB Reverse Lunge – 3 x 8 each
• Standing Cable Row – 2 x 10

• 1-leg Stability Ball Hamstring Curl – 2 x 10 each
• TRX W’s – 2 x 12

• Reverse Hypers – 2 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

The post Sport Specific: In-Season Baseball – Week 7, Day 1 appeared first on Breaking Muscle.