High School Baseball In-season (Phase 1)

Coach Corsini

Baseball
Coach
Coach Corsini, MS, MEd, CSCS

High school baseball in-season (phase 1) is designed to help baseball players maintain their off-season gains, while reducing training volume to allow for in-sport demands (practices, games, etc.). This 2x weekly program lasts for one month and includes 2 training days per week, plus an optional "game day" routine that can be used as a warm-up prior to games.

benefit-image-0
Maintain Offseason Gains
In-season work is different from off-season work. Athletes have to balance training with the demands of their respective sport(s). This program reduces overall volume allowing for practices, games, etc. However, it still provides the athlete with the opportunity to improve/maintain overall athleticism during the season.
benefit-image-1
Prevent Injuries
Strength training has been shown to decrease the risk of injury. Baseball players who participate in well-designed resistance training programs stay on the field and can avoid debilitating injuries.
benefit-image-2
Improve Athleticism
Gains don't need limited to the off-season. You can still get bigger, faster, and stronger as the year progresses. This in-season program contains elements of speed, power, and strength development for use throughout the competitive calendar.
Features
feature-icon
Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Standard gym equipment (bench, barbell, dumbbell, medicine ball,
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A

Foam Roll

1 x 10:00

B

Overhead Arm Care

1 x 10

C

Movement Prep Series 1

1 x 10

Tuesday
Week 1 Day 3

A

Foam Roll

1 x 10:00

B

Pillar Prep Series 1

1 x 10

C

Movement Prep Series 1

1 x 10

D1

Med Ball Wall Throw

3 x 5

D2

Lateral Box Jump

3 x 5

E1

Split Squat

3 x 8

E2

Bench Press

3 x 8

E3

Shoulder Ys Ts

3 x 8

F1

Supinated Grip Barbell Row

3 x 8

F2

Single Leg RDL

3 x 8

F3

Landmine Anti-Rotation

3 x 8

G

Pro-Agility Drill

4 x 1

Thursday
Week 1 Day 5

A

Foam Roll

1 x 10:00

B

Pillar Prep Series 2

1 x 10

C

Dynamic Flexibility Series 2

1 x 10

D1

Med Ball Vertical Throw

3 x 5

D2

Half-Kneeling Med Ball Chop

3 x 5

E1

Goblet Squat

3 x 8

E2

Incline DB Bench Press

3 x 8

E3

Half-Kneeling DB Shoulder Press

3 x 8

F1

Scarecrows

3 x 8

F2

Single Leg Glute Bridge

3 x 8

F3

Russian Twist

3 x 8

G

60 Yard Shuttle Run

3 x 1

Coach
coach-avatar Coach Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

closer-image-1
closer-image-2
Outwork your Competition

Too many athletes stop training once the season starts. You don't have to. With proper programming you can continue getting better while your opposition sits idle. Leave nothing to chance and turn yourself into the best athlete possible!

Get High School Baseball In-season (Phase 1)
closer-image-3
High School Baseball In-season (Phase 1)