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
