After the season, it is best to take a few weeks off to relax and recover. However, you don’t want to sit around and become deconditioned. In any event, you don’t need to train in the gym for hours. Going to the gym and working out can be quick and easy. This program is designed for the off-season baseball player.

How it Works

Splitting your routines are best. Since there are no practices or games, you can use this time to build, optimize, and maximize your strength. In addition, split training allows your muscles the most sufficient amount of time to rest and recover between training sessions.

The first month you want to lift easy and go light at around 60-70% of your rep max. Perform three sets of 8-10 reps for about three weeks. Playing baseball is unilateral dominant, so you want to give specific attention to the non-dominate side, which you will see in the program.

Finishing this training part of the routine should put you in the middle of December.

Strength Training Phase

The strength-building phase is designed to accumulate as much strength as you safely can. Now, you will kick up the intensity to about 80-85% of your rep max, equating to about 5-7 reps for 3-5 sets. This is the time to build strength. The more strength, the more force, speed, and explosive power you can generate.

The Routine

You will use agonist and antagonist movements when performing the upper body routine. It works best to develop your neuromuscular patterns and strength. For example, do your back rows. Rest for 2 minutes, and then do your chest presses. And repeat for 3-5 sets.

Also, do a few sets with all your exercisers using slow eccentric movements and isometric pauses. Developing eccentric strength will enhance your concentric strength and speed, make you more springy and agile, and produce more range of motion.

For example, 6 seconds eccentric, 3 seconds isometric, and fast as you want concentrically.

If you are doing four sets, make sure two are slow eccentric.

Lower Body- 3-5 sets at 85% one rep max.

• Squats
• Nordic Hip Bridges
• Single Leg Deadlift
• Resistance Band Lunges Holding a Plate

Upper Body- 3-5 sets at 85% one rep max.

• Shoulder Mobility Exercises
• Back Rows/Alternating Dumbbell Chest Presses
• Single Arm Lat Pull Downs/ Single Arm Kettlebell Shoulder Press

Lower Body- 3-5 sets at 85% one rep max.

• Deadlift
• Single Leg Squat
• Nordic Hip Bridge
• Resistance Band Lunges Holding a Plate

Upper Body- 3-5 sets at 85% one rep max.

• Shoulder Mobility
• Pullups /Barbell Shoulder Presses
• Single Arm Bent Over Row/ Single Arm Dumbbell Chest Press

Completion of this training program should put you at the end of January. Once you have trained and developed strength with sport-specific exercises, you can do contrast and complex training. Complex training will maintain your strength and enhance your speed, power, and explosiveness simultaneously. It is perfect for in-season training.

The book INSTANT STRENGTH has more info about complex training, speed, and power.

Check out the BALANCED BODY channel for more exercises, strength training methods, and techniques.