Off-Season Baseball Program (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 comfortable with Olympic lifting and uses its variations.
A1
Hang Clean
3, 3, 2, 2, 2 @ 50, 60, 70, 75, 80 %
A2
Band Y/T/A
3 x 8
B1
Front Squat
5, 3, 2, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %
B2
Split Squat ISO Hold
3 x 15
C1
Dumbbell Bench Press
4 x 5
C2
Neutral Grip Pull-Up
4 x 4
D1
Goblet Skater Squat
3 x 6
D2
Modified Copenhagen Plank (Knee)
3 x 10
D3
Deadbug
3 x 8
A1
Clean Pull
5 x 3 @ 70, 80, 90, 90, 90 %
A2
Cuban Row
3 x 8
B1
Front Squat
5, 4, 3, 3, 2, 2 @ 50, 60, 70, 75, 80, 85 %
B2
Single Arm Prone Y (Plate)
3 x 10
C1
1/2 Kneel Single Arm Landmine Press
5, 5, 4, 4
C2
2 Point Single Arm Dumbbell Row
6, 6, 5, 5
D1
Farmers Carry
3 x 20
D2
Glute Ham Roller
3 x 7
D3
Band Ankle Work
2 x 15
A1
Hang Clean
3, 3, 2, 2, 2 @ 50, 60, 70, 72.5, 75 %
A2
Band Standing External Rotation
2 x 20
B1
Safety Squat Bar Rear Foot Elevated Split Squat
4, 4, 3, 3, 3
B2
Single Arm Prone T (Plate)
3 x 10
C1
Push-Up (Weighted)
6, 6, 5, 5
C2
TRX Row
4 x 7
D1
Barbell RDL
3 x 5
D2
Split Stance Cable Chop (Inside Knee Up)
3 x 7
D3
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.
