Off Season Baseball Upper/Lower Split (Olympic Lifting)
Unconquered Barbell
BaseballUse this proven program to increase your baseball performance. This program is for baseball players while they work through their off-season period. It is the same program I ran for guys that needed extra physical development with my baseball team at Western Carolina during the off-season.
It features 4 total lifts per week. They are total body lifts but with a lower/upper split emphasis between days. 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
6 x 3 @ 52.5, 62.5, 72.5, 72.5, 72.5, 72.5 %
A2
Band Pallof Press (Standing)
3 x 6
B1
Front Squat
5, 5, 5, 5, MAX @ 45, 55, 65, 75, 85 %
B2
Single Arm Prone T (Plate)
3 x 6
C1
Double Dumbbell Front to Back Lunge
4 x 5
C2
Neutral Grip Pull-Up
4 x 4
D1
Glute Ham Roller
3 x 8
D2
McGill Sit-Up (Weighted)
3 x 12
D3
Dumbbell Hammer Curl
2 x 25
D4
Band Tricep Extension
3 x 25
A1
Single Arm Landmine Push Press
5 x 3
A2
Lying Scap Sweep
3 x 6
B1
Dumbbell Bench Triples
6 x 3
B2
Band Pull Apart
3 x 12
C1
Double Dumbbell ATG Lunge
3 x 5
C2
TRX Row
5 x 6
D1
Weighted Back Extension
3 x 8
D2
Bird Dog Row
3 x 5
D3
Band Ankle Work
3 x 12
A1
Hang Clean
3, 3, 2, 2, 1, 1 @ 50, 60, 70, 70, 75, 75 %
A2
Dumbbell Reverse Fly
3 x 10
B1
Safety Squat Bar Reverse Lunge
7 x 3
B2
Single Arm Prone T (Plate)
3 x 6
C1
Barbell RDL
4 x 8
C2
Single Arm Dumbbell Row (3 Point Stance)
4 x 8
D1
Goblet Lateral Squat
3 x 6
D2
Yoga Push-Up
3 x 6
D3
Barbell Curl
4 x 20
D4
Cable Rope Tricep Extension
4 x 20
A1
Clean Pull
5 x 3 @ 60, 75, 85, 85, 85 %
A2
Lateral Plank
3 x 15
B1
1/2 Kneel Single Arm Landmine Press
5 x 5
B2
Modified Copenhagen Plank (Knee)
3 x 15
C1
Single Arm Landmine Row
5 x 6
C2
Single Leg Bench Hip Lift (Weighted)
4 x 10
D1
Push-Up (Weighted)
3 x 6
D2
Stability Ball Bodysaw
3 x 20
D3
Cable Face Pull
3 x 8
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.
