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Workouts

Sport Specific: In-Season Baseball – Week 10, Day 1

This twelve-week cycle of workouts will help you maintain your off-season gains, maximize your recovery, and reduce your risk of injury so you can have a solid baseball season.

Phil Tognetti

Written by Phil Tognetti Last updated on Nov 7, 2022

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 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
Phil Tognetti

About Phil Tognetti

Phil Tognetti works with athletes of all sports and ages as a a certified strength and conditioning specialist (CSCS). He works to increase the strength, speed, agility, power, and conditioning of a variety of athletes and sports including baseball, basketball, football, tennis, hockey, lacrosse, soccer, and wrestling.

Phil played college baseball at the University of Michigan. As a pitcher at Michigan, he competed as a starter and long reliever. During his four-year career, Phil climbed the career appearances list and now sits seventh all-time in school history. He also has the third best single season appearance total for the Wolverines. After graduating, Phil continued his baseball career when he was given the opportunity to play professional baseball for an independent professional club, the Traverse City Beach Bums, in the Frontier League.

Phil is the founder and editor of The Full Windup, an online resource for baseball players, coaches, and parents. It is here that he shares his passion and knowledge for the game. Phil also authored the eBook, ARMing for Success, which discusses how to properly design a throwing program that includes a dynamic warm-up, band exercises for the shoulder, long toss, and conditioning.

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