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Sport Specific: In-Season Baseball – Week 5, Day 2

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 March 14, 2014

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 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 5, 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 8 reps each
  • Throwing Deceleration with Band – 2 x 8 each
  • 90/90 Stretch – Bottom Leg Straight – 2 x 5 each
  • No Money Drill on Foam Roller – 2 x 10

Throwing Deceleration with Band

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.

  • 45 Degree Lateral Bound – 3 x 3 each leg
  • Rotational Medicine Ball Slam – 3 x 6 (3 each side)
  • Front Squat – 3 x 5
  • 1-Arm Alternating DB Bench Press (or Push-up variation) – 2 x 5 each
  • 1-leg DB RDL – 2 x 5 each
  • Seated Cable Row – 2 x 8
  • Pallof Press – 2 x 3 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
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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