In-Season Baseball Program (Non 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 less comfortable with Olympic lifting and uses trap bar variations instead. Day 2 is more about moving quickly in the main lift. We used this ahead of the weekend series.
Prep
A
Squat Warm-Up 1
1. Front Plank :20sec 2. Cat/Camel 10ea 3. 3 Way Childs Pose :20sec ea 4. Hydrant Series 5ea 5. 90/90 Mob Flow :20sec ea 6. 90/90 External/Internal Rotation 5ea 7. Squat w/ T-Spine Rotation 5ea 8. Knee Hug to Lunge 5ea 9. Spiderman Lunge w/ Rotation 5ea 10. Quad Pull to Lateral Lunge 5ea 11. Inchworm to Push-Up 5 12. Scap Series :10sec ea
B1
Front Squat
5, 5, 3, 3, 3 @ 55, 65, 75, 75, 75 %
B2
Single Arm Prone T (Plate)
3 x 6
C1
Dumbbell Bench Press
4 x 6
C2
Feet Elevated TRX Row
4 x 6
D1
Double Dumbbell Single Leg RDL
3 x 5
D2
Dumbbell Eccentric External Rotation
3 x 5
D3
Cable V Stance Pallof Hold
3 x 15
Prep
A
Pull Day Warm-Up 1
1. Cat/Camel 10ea 2. Bird Dog 10ea 3. Hydrant Series 5ea 4. Rocking Groiner 5ea 5. Deadbug 10ea 6. Hip Lift Series (DL/SL) 10/5ea 7. Hamstring Walk Out 5 8. 1/2 Kneel T-Spine 5ea 9. Reverse Lunge w/ Reach 5ea 10. Inchworm to Push-Up 5 11. Single Leg RDL w/ Quad Pull 5ea 12. Scap Series :10sec ea
B1
Trap Bar Shrug
6 x 3
B2
Lying Scap Sweep
3 x 6
C1
Push-Up (Weighted)
4 x 5
C2
Band Low Row
4 x 20
D1
Landmine Goblet Lateral Squat
4 x 6
D2
Single Arm 90/90 Carry
3 x 15
Prep
A
Squat Warm-Up 2
1. Russian Twist :20sec 2. Toe Touches :20sec 3. Alternating Leg V-Up :20sec 4. Alternating Leg Raise 10ea 5. Hamstring Floss 10ea 6. Hip Lift Series (DL/SL) 10/5ea 7. Russian Hamstring Series (DL/SL) 10/5ea 8. Cat/Camel 10ea 9. 3 Way Hip Flexor :20sec ea 10. Figure 4 to Lateral Lunge 5ea 11. Spiderman Lunge w/ Rotation 5ea 12. Scap Series :10sec ea
B1
Hand Supported Safety Squat Bar Reverse Lunge
3, 3, 2, 2, 2, 2 @ 55, 65, 75, 75, 75, 75 %
B2
Band Face Pull
3 x 10
C1
1/2 Kneel Single Arm Landmine Press
5, 5, 4, 4
C2
Single Arm Dumbbell Row (3 Point Stance)
8, 8, 6, 6
D1
Single Leg Bench Hip Lift (Weighted)
3 x 10
D2
Stability Ball Bodysaw
2 x 20
D3
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.
