In-Season Baseball Program (Olympic Lifting)
Unconquered Barbell
BaseballUse this proven program to increase your baseball performance. This is the same program I ran with my baseball team at Western Carolina and took use through the entire in-season period.
It features 2 main lifts each week with an optional 3rd lift that primarily pitchers used on down days. It was also a good option for guys with less playing time each week to get that additional lift in.
During this In-Season period we used 90% training/working max of our squat. Meaning if your squat max was 365lbs we based our percentage work off of 330lbs. You can use whatever squat variation you would like. Front squat was just what I used in our base program. We had guys also using back and safety bar squat. This variation of the program is for people comfortable with Olympic lifting and uses its variations. Day 2 is more about moving quickly in the main lift. We used this ahead of the weekend series.
A1
Front Squat
5, 5, 3, 3, 3 @ 55, 65, 75, 75, 75 %
A2
Single Arm Prone T (Plate)
3 x 6
B1
Dumbbell Bench Press
4 x 6
B2
Feet Elevated TRX Row
4 x 6
C1
Double Dumbbell Single Leg RDL
3 x 5
C2
Dumbbell Eccentric External Rotation
3 x 5
C3
Cable V Stance Pallof Hold
3 x 15
A1
Clean Pull
6 x 3 @ 70, 80, 90, 90, 90, 90 %
A2
Lying Scap Sweep
3 x 6
B1
Push-Up (Weighted)
4 x 5
B2
Band Low Row
4 x 20
C1
Landmine Goblet Lateral Squat
4 x 6
C2
Single Arm 90/90 Carry
3 x 15
A1
Hand Supported Safety Squat Bar Reverse Lunge
3, 3, 2, 2, 2, 2 @ 55, 65, 75, 75, 75, 75 %
A2
Band Face Pull
3 x 10
B1
1/2 Kneel Single Arm Landmine Press
5, 5, 4, 4
B2
Single Arm Dumbbell Row (3 Point Stance)
8, 8, 6, 6
C1
Single Leg Bench Hip Lift (Weighted)
3 x 10
C2
Stability Ball Bodysaw
2 x 20
C3
Band Tricep Extension
3 x 25
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.
