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 One: Week 1, 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
Prehab
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 20 seconds
- Scapular Wall Slide – 2 x 10
- Stability Ball Push-up – 2 x 10
- Plank – 2 x 60 seconds
Dynamic Warm-Up
- Reverse Lunge with Twist (pictured below) – 1 x 10 yards
- Quad Stretch with Toe Touch (pictured below) – 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.
- Box Jump – 2 x 5
- Medicine Ball Rotational Chest Pass – 2 x 5 each
- Trap Bar Deadlift – 2 x 5
- Push-up – 2 x 10
- TRX Single Leg Squat – 2 x 8 each
- Standing Cable Row – 2 x 10
- Stability Ball Hamstring Curl – 1 x 8
- TRX Low Row – 1 x 12
- Supermans – 2 x 10
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
