Off-Season Baseball Program (Non Olympic Lifting)
Unconquered Barbell
BaseballUse this proven program to increase your baseball performance. This program is for baseball players while they work through their fall season and winter period. It is the same program I ran with my baseball team at Western Carolina during the off-season.
It features 3 total lifts per week. During this Off-Season period we used 100% training max on squat. You can use whatever squat variation works for you. Front squat was just my base program variation. We had guys using back squat and safety bar squat as well. This variation of the program is for people less comfortable with Olympic lifting and uses trap bar variations.
Prep
A
General Dynamic
In Place: Scap Series (Corkscrew/Circles) 10ea Plank Series (Front/Sides) :20sec ea Leg Raise Series (Forward/Sides) 10ea Dynamic: A SKIP x20yrd KNEE HUG/ANKLE GRAB x10yrd ea BKWD A SKIP x20yrd WALKING QUAD/SCOOPS x10yrd ea 50% FALLING START x20yrd LOW WALK FWD x20yrd POWER SKIP FOR HEIGHT x20yrd LOW WALK BKWD x20yrd POWER SKIP FOR DISTANCE x20yrd 75% FALLING START x20yrd BKWD SL RDL/REVERSE HIP SKIP x10yrd ea LATERAL SQUAT STEP W/ FLIP x10yrd ea BACKWARDS REACH RUN x20yrd 100% FALLING START x20yrd
B1
Dumbbell Squat Jump (CMJ)
4 x 4
B2
Band Y/T/A
3 x 8
C1
Front Squat
5, 3, 2, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %
C2
Split Squat ISO Hold
3 x 15
D1
Dumbbell Bench Press
4 x 5
D2
Neutral Grip Pull-Up
4 x 4
E1
Goblet Skater Squat
3 x 6
E2
Modified Copenhagen Plank (Knee)
3 x 10
E3
Deadbug
3 x 8
Prep
A
General Dynamic
In Place: Scap Series (Corkscrew/Circles) 10ea Plank Series (Front/Sides) :20sec ea Leg Raise Series (Forward/Sides) 10ea Dynamic: A SKIP x20yrd KNEE HUG/ANKLE GRAB x10yrd ea BKWD A SKIP x20yrd WALKING QUAD/SCOOPS x10yrd ea 50% FALLING START x20yrd LOW WALK FWD x20yrd POWER SKIP FOR HEIGHT x20yrd LOW WALK BKWD x20yrd POWER SKIP FOR DISTANCE x20yrd 75% FALLING START x20yrd BKWD SL RDL/REVERSE HIP SKIP x10yrd ea LATERAL SQUAT STEP W/ FLIP x10yrd ea BACKWARDS REACH RUN x20yrd 100% FALLING START x20yrd
B1
Trap Bar Shrug
5 x 4
B2
Cuban Row
3 x 8
C1
Front Squat
5, 4, 3, 3, 2, 2 @ 50, 60, 70, 75, 80, 85 %
C2
Single Arm Prone Y (Plate)
3 x 10
D1
1/2 Kneel Single Arm Landmine Press
5, 5, 4, 4
D2
2 Point Single Arm Dumbbell Row
6, 6, 5, 5
E1
Farmers Carry
3 x 20
E2
Glute Ham Roller
3 x 7
E3
Band Ankle Work
2 x 15
Prep
A
General Dynamic
In Place: Scap Series (Corkscrew/Circles) 10ea Plank Series (Front/Sides) :20sec ea Leg Raise Series (Forward/Sides) 10ea Dynamic: A SKIP x20yrd KNEE HUG/ANKLE GRAB x10yrd ea BKWD A SKIP x20yrd WALKING QUAD/SCOOPS x10yrd ea 50% FALLING START x20yrd LOW WALK FWD x20yrd POWER SKIP FOR HEIGHT x20yrd LOW WALK BKWD x20yrd POWER SKIP FOR DISTANCE x20yrd 75% FALLING START x20yrd BKWD SL RDL/REVERSE HIP SKIP x10yrd ea LATERAL SQUAT STEP W/ FLIP x10yrd ea BACKWARDS REACH RUN x20yrd 100% FALLING START x20yrd
B1
Trap Bar Jump (CMJ)
4, 4, 3, 3, 3
B2
Band Standing External Rotation
3 x 20
C1
Safety Squat Bar Rear Foot Elevated Split Squat
4, 4, 3, 3, 3
C2
Single Arm Prone T (Plate)
3 x 10
D1
Push-Up (Weighted)
6, 6, 5, 5
D2
TRX Row
4 x 7
E1
Barbell RDL
3 x 5
E2
Split Stance Cable Chop (Inside Knee Up)
3 x 7
E3
Single Arm 90/90 Carry
3 x 10
Bailey Forst
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.
