Baseball - In Season Strength and Conditioning Program
Strength & Conditioning by Coach Carillo
Baseball , SoftballThis in season baseball strength and conditioning program includes 3 sessions per week, plus 2 optional speed sessions. The program offers a Strength/Power day, Prehab/Hypertrophy day, and a Basic Strength day plus two optional speed days. The program is designed for baseball players with intermediate experience in the weight room. It allows you the flexibility to adjust the order of the program based on your season schedule.
A1
Med Ball Vertical Throw
3 x 5
A2
Depth Plyo Push-Up
3 x 5
B1
Box Squat
3 x 5
B2
Squat Jumps
3 x 3
C1
Single Leg RDL
3 x 6
C2
DB Floor Press
3 x 5
C3
Bird Dog Row
3 x 7
D
Paloff Press
3 x 12
A
5-10-5 Sprints
4 x 1
B
30 Yard Sprint
3 x 30
C
Sprint
3 x 30
D
60 Yard Sprint
2 x 60
A1
DB Step Up
2 x 12
A2
Single Leg Hip Thrust
2 x 12
B1
Push Ups
2 x 12
B2
Inverted Row
2 x 12
C1
Band Face Pull
2 x 12
C2
Incline DB External Rotation
2 x 8
D1
Plank
2 x 0:45
D2
Side Plank
2 x 0:30
A
5-10-5 Sprints
4 x 1
B
30 Yard Sprint
3 x 30
C
Sprint
3 x 30
D
60 Yard Sprint
2 x 60
A
Med Ball Rotational Throw
3 x 5
B1
Trap Bar Deadlift
3 x 6
B2
Dead Bug
3 x 12
B3
Seated External Rotation
2 x 15
C1
Lateral Lunge
3 x 8
C2
Weighted Chin Ups
3 x 6
C3
Landmine Press
3 x 6
Joe Carillo
Certified Strength and Conditioning specialist. Head High School Strength and Conditioning Coach. When I’m not in the gym you can find me walking my dog.
This program is designed to keep you in the game all season. Stronger athletes are healthier athletes. Focus on movement quality, train with intent.
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