Official Cal Strength Baseball Off-Season
California Strength
BaseballThe Cal Strength Baseball Off-Season program gives baseball and softball athletes access to a program that is developed and proven to get you prepared for your upcoming season. This program has been and is currently being used by our athletes ranging from high school, college, and professional levels who trust this program to get them ready for the season. In this program, you will get a mix of hypertrophy, strength, power, speed, agility, mobility, and stability to take your game to the next level.
A1
Rear Foot Elevated Hip Flexor Stretch
1 x 60
A2
90/90 Hip Rotations
1 x 6
A3
Headphone Thoracic Rotation
1 x 6
A4
Banded Hip Crossover
1 x 8
B1
Single Leg Balance Drill
2 x 30
B2
Rear Foot Elevated Split Squat ISO Hold
2 x 20
B3
Physio Ball Hamstring Curl
2 x 15
C
Agility Ladder #1
1 x 1
D
Hang Clean
4 x 2 @ 60 %
E
Safety Bar Rear Foot Elevated Split Squat
3 x 12
F1
Isometric Back Extension
3 x 3 @ 5
F2
DB SL RDL
3 x 8
F3
Supine Banded Hip Flexor March
3 x 12
G1
Tall Kneeling Pallof Press
2 x 10
G2
Landmine Hip Rotation
2 x 6
G3
BOSU Plank
2 x 30
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A1
Side Lying Thoracic Openers
1 x 6
A2
Prone Overhead Shoulder Arches
1 x 10
A3
Superman
1 x 10
B1
TYI's
2 x 6
B2
Cable External Rotation
2 x 20
B3
Cable Internal Rotation
2 x 20
C1
Neutral Grip Dumbbell Press
4 x 10
C2
Band Pull-Apart
4 x 15
D1
Chest Supported Dumbbell Row
3 x 8
D2
Cable Lat Pull Downs
3 x 10
E1
Dumbbell Seated Shoulder Press
3 x 10
E2
Face Pulls
3 x 12
F1
Medicine Ball Dead Bug
2 x 20
F2
Happy Plate Pallof Hold
2 x 5
F3
Medball Wall Toss
3 x 12
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A1
Rear Foot Elevated Hip Flexor Stretch
1 x 60
A2
90/90 Hip Rotations
1 x 5
A3
Banded Anterior hip mobilization
1 x 30
B1
Knee Distraction Reverse Lunge
2 x 6
B2
Jump Start to Single Leg
2 x 5
B3
Lateral 2 Foot to 1 Foot Jump
2 x 5
C1
Kettlebell Hip Flexor March
2 x 12
C2
Loaded Double Switch Wall Drill
2 x 5
D
3 Second Eccentric Tempo Back Squat
3 x 6 @ 60 %
E
Snatch Grip Deadlift
3 x 5
F1
2 DB Lateral Lunge
3 x 16
F2
Partner Assisted Eccentric Hamstring Curl
3 x 8 @ 5
G1
Banded Good Mornings
2 x 12
G2
Single Leg Calf Raise
2 x 15
H1
Happy Plate Pallof Hold
2 x 2 @ 10
H2
MB OH Sit Up Toss
2 x 10
H3
Plate Rotations
2 x 8
Recovery
I
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Baseball Upper Body Warm Up
A
Upper Body Warm Up
Side Lying Thoracic Rotations x6/6 Side Lying Thoracic Windmills x5/5 Prone Overhead Shoulder Arches x10 Scap Push-ups x10
B1
Barbell Overhead Walk
2 x 20
B2
Banded Lateral Shoulder Walk
2 x 6
C
Hang Snatch from Position 1
3 x 2
D1
3 Second Eccentric Bench Press
4 x 6
D2
Single Arm Cable Row
4 x 10
E1
Eccentric Pull Up
3 x 6 @ 3
E2
Chest Supported Rear Delt Fly
3 x 8
F1
Cable Tricep Extension
3 x 12
F2
Wall Sit + DB Hammer Curls
3 x 30
G1
Half Kneeling Pallof Up N Down Holds
2 x 10
G2
Partner Physioball Plank Slaps
2 x 3 @ 10
G3
Half Kneeling Lo to High Cable Chop
2 x 6
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Matthew Esparza
Experienced athletic Performance coach with experience training Olympic, Professional, Collegiate, High School Athletes with the intention to help his athletes get to the next level or keep them at the highest level. Looking to continuously support his athlete and help them achieve their goals on the field.
Take your game to the next level with a structured, well rounded program to target all the areas of improvement!
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