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6 Week HS Baseball Offseason Strength Training Program (Foundational)

Healing Motion Physical Therapy

Baseball , Softball
Coach
Dr. Dane Happeny, PT, DPT

This 6 week full body mobility, strength, and conditioning program is intended for High School Baseball athletes that have limited experience in the weight room and are looking to build a solid foundation of proper technique and strength. This is intended to build a base to progress into our Preaseason Phase 1 and 2 programs and to have you stronger than you've ever been for this upcoming baseball season. If you have more experience in the weight room and with barbells, check out our "Advanced" 6 week offseason programming to challenge yourself more than this program will. This programming is intended to maximize your mobility and strength to prepare you for better performance and less risk of injury next year on the diamond.

$45
Get 6 Week HS Baseball Offseason Strength Training Program (Foundational)
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Mobility
Full body mobility customized to meet the strength needs of each day. Conditioning days have an even more in depth mobility routine.
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Strength
Programming is split into upper and lower body pull and push days with complimentary focuses including 360 degrees core, hip, and shoulder strength as well as local elbow/forearm strength to maximize performance and also reduce risk for UCL injury as much as possible.
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Power and Plyo
Baseball is a fast and powerful sport. Any program would be incomplete without this component. Programming has an excellent balance of lower body and upper body power and plyo to maximize power and exit velo.
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Agility
Baseball is a game of inches and milliseconds. Improve your speed and coordination to make that game saving play for your team.
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Conditioning
You have lots of games in the season ahead. Make sure you're still at your best in the bottom of the 7th. This programming has 2 conditioning days to have you B7 and playoff ready!
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
DBs // KBs // Barbells and Plates // Squat Rack // Bands // Boxes/Steps
Recommended
Medball and Slam Balls // Cable Machine // Plyo Balls // Agility Ladders // Echo or Assault Bike
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Sample Week
Week 1 of 6-week program
Monday
Dr. Happeny Lower Body Push Mobility

A1

Thoracic Foam Roll

1 x 1:00

A2

Quad Foam Roll

1 x 1:00

A3

Quad Stretch

1 x 1:00

A4

Ankle Dorsiflexion without band

1 x 10

A5

Runner's Lunge Series

1 x 5

A6

Split Adductor Rockback

1 x 10

A7

Prying Goblet Squat

1 x 10

A8

Post or Doorway Triceps Stretch

1 x 10

A9

Doorway Pec Stretch with Lift Off

1 x 10

Monday
Lower Body Push Primary

A1

Assisted Squat

3 x 5

A2

Counterbalance Squat

3 x 5

A3

Box Jump

3 x 5

B1

Agility Ladder 2 Feet In Per Rung Forward

3 x 1

B2

Agility Ladder Lateral In In Out Out

3 x 1

B3

Agility Ladder Diagonal In In Out

3 x 1

B4

Box Drill Staying Square

3 x 1

C1

Goblet Box Squat

3 x 8

C2

Reach, Roll, Lift (Press)

3 x 8

D1

DeadBug

3 x 8

D2

KB Good Morning (Glutes/Hams)

3 x 8

D3

Incline DB Bench Press

3 x 8

E1

Sit-up

3 x 10

E2

Step up March

3 x 8

E3

Farmers carry

3 x 75

E4

Runners Calf Raise

3 x 12

Tuesday
Dr. Happeny Upper Body Pull Mobility

A1

Thoracic Foam Roll

1 x 1:00

A2

Lat Foam Roll

1 x 0:30

A3

Foam Roll Posterior Shoulder

1 x 0:30

A4

Child's Pose Lat Stretch

1 x 0:30

A5

Rhomboid Stretch

1 x 0:30

A6

Pigeon Stretch

1 x 0:30

A7

Runner's Lunge Series

1 x 5

A8

Quadruped Thoracic Rotation

1 x 5

Tuesday
Upper Body Pull Primary

A1

ER at 90 Reverse Throw

3 x 5

A2

Reverse Throws

3 x 5

A3

Crow Hop and Throw

3 x 5

B1

Power Skip

3 x 10

B2

5 Cone Zigzag Drill

3 x 1

B3

Shuttle Sprint

3 x 1

C1

Seated Cable Row

3 x 10

C2

Romanian Deadlift with KB

3 x 8

D1

Bird Dog

3 x 8

D2

Band in Front Overhead Press (Press)

3 x 8

D3

Reverse Slide Lunge

3 x 8

E1

Lateral Band Walks (Glute Med)

3 x 10

E2

Banded Adductor Walkout

3 x 10

E3

Tricep Pushdown

3 x 10

E4

Wrist Flexion Curls

3 x 10

Wednesday
Dr. Happ Baseball Sprinting Workout 1

A1

Thoracic Foam Roll

1 x 0:30

A2

Foam Roll Lats, Pec, Shoulder Girdle

1 x 0:30

A3

Quad, Glute, Ham Foam Roll

1 x 0:30

A4

Thoracic Open Books

1 x 5

A5

Bench Thoracic Extension Stretch

1 x 10

A6

Half Kneel Hip Flexor Stretch

1 x 10

A7

Cobra Press Up

1 x 0:30

A8

Split Adductor Rockback

1 x 10

A9

90/90 Hip Stretch

1 x 10

A10

Pretzel

1 x 0:30

A11

Doorway Hamstring Stretch

1 x 10

A12

Ring Lat Stretch

1 x 10

A13

Scap Block Arm Across Body Posterior Shoulder Stretch

1 x 0:30

A14

Doorway Pec Stretch

1 x 0:30

A15

Shoulder Flexion w/ Weight off Bench

1 x 10

B1

High Knees With Forward Travel

1 x 20

B2

Butt Kicks

1 x 20

B3

Toy Soldier

1 x 10

B4

Walking Lunge

1 x 10

B5

Walking Alternating Side Lunges

1 x 10

B6

Dynamic Hip Openers

1 x 10

B7

Dynamic Hip Close the Gate

1 x 10

B8

Carioca

1 x 10

B9

Side Shuffle

1 x 20

B10

Power Skip

1 x 10

C1

Jog

3 x 400

C2

Band Resisted Sprint

3 x 15

C3

Band Resisted Lateral Shuffle

3 x 3

C4

Prone to Sprint

3 x 90

C5

Secondary Lead to Sprint

3 x 90

C6

Sprint

3 x 180

C7

Sprint

3 x 270

C8

Sprint

3 x 360

Thursday
Dr. Happeny Lower Body Pull Mobility

A1

Foam Roll Glute

1 x 0:30

A2

Foam Roll Hamstrings

1 x 0:30

A3

Hamstring Lift Offs

1 x 10

A4

Pigeon Stretch

1 x 10

A5

Runner's Lunge Series

1 x 5

A6

Ring Lat Stretch

1 x 0:30

A7

DB Pullover

1 x 10

Thursday
Lower Body Pull Primary

A1

Bridge

3 x 5

A2

KB Good Morning (Glutes/Hams)

3 x 5

A3

KB swings

3 x 5

A4

Broad Jump

3 x 5

A5

Med Ball Rotational Push Throw

3 x 5

B1

Speed Skaters

3 x 10

B2

Lateral Hurdles

3 x 10

B3

Secondary Lead to Sprint

3 x 1

C1

Deadlift

3 x 8

C2

Serratus pushup

3 x 10

D1

Side Plank from Knee with Top Hip Abduction

3 x 8

D2

Goblet Squat

3 x 8

D3

Lateral Raise with Cable (Press)

3 x 10

E1

Half Kneel Lift

3 x 10

E2

DB Bicep Curls

3 x 10

E3

Wrist Extension Curls

3 x 10

Friday
Dr. Happeny Upper Body Push Mobility

A1

Thoracic Foam Roll

1 x 1:00

A2

Foam Roll Pec Massage

A3

Child's Pose Foam Roller Lat Stretch

1 x 10

A4

Runner's Lunge Series

1 x 5

A5

Quadruped Thoracic Rotations

1 x 5

A6

Doorway Pec Stretch with Lift Off

1 x 10

A7

Prone Shoulder Angels

1 x 10

Friday
Upper Body Push Primary

A1

Med Ball Chest Pass Speed Repeats

3 x 10

A2

Med Ball Chest Pass Throws

3 x 5

A3

Plyo Push-Up

3 x 10

B1

Mountain Climbers

3 x 40

B2

Power Ups

3 x 10

B3

Lateral Step Up and Overs

3 x 20

C1

Bench Press

3 x 8

C2

Bulgarian Split Squat

3 x 5

D1

Knee to Elbow Oblique Crunch

3 x 10

D2

Seated Lat Pulldown

3 x 8

D3

Elevated Single Leg Bridge

3 x 8

E1

Leopard Crawl

3 x 75

E2

Suitcase Carry

3 x 75

E3

Banded Supination

3 x 10

E4

Banded Pronation

3 x 10

Saturday
Dr. Happ Conditioning

A1

Thoracic Foam Roll

1 x 0:30

A2

Foam Roll Lats, Pec, Shoulder Girdle

1 x 0:30

A3

Quad, Glute, Ham Foam Roll

1 x 0:30

A4

Thoracic Open Books

1 x 5

A5

Bench Thoracic Extension Stretch

1 x 10

A6

Half Kneel Hip Flexor Stretch

1 x 10

A7

Cobra Press Up

1 x 0:30

A8

Split Adductor Rockback

1 x 10

A9

90/90 Hip Stretch

1 x 10

A10

Pretzel

1 x 0:30

A11

Doorway Hamstring Stretch

1 x 10

A12

Ring Lat Stretch

1 x 10

A13

Scap Block Arm Across Body Posterior Shoulder Stretch

1 x 0:30

A14

Doorway Pec Stretch

1 x 0:30

A15

Shoulder Flexion w/ Weight off Bench

1 x 10

B1

High Knees With Forward Travel

1 x 20

B2

Butt Kicks

1 x 20

B3

Toy Soldier

1 x 10

B4

Walking Lunge

1 x 10

B5

Walking Alternating Side Lunges

1 x 10

B6

Dynamic Hip Openers

1 x 10

B7

Dynamic Hip Close the Gate

1 x 10

B8

Carioca

1 x 10

B9

Side Shuffle

1 x 20

B10

Power Skip

1 x 10

C1

4 Cone Shuffle w/ Inside Cut

3 x 1

C2

Star Drill

3 x 1

C3

Shuttle Sprint

3 x 1

D1

Mountain Climber

3 x 40

D2

Up Downs

3 x 10

D3

Tuckups (Abs)

3 x 10

D4

Plyo Push-Up

3 x 10

D5

Lunge Jumps

3 x 10

Coach
More from Healing Motion Physical Therapy
coach-avatar Dr. Dane Happeny, PT, DPT

A Physical Therapist, Board Certified Orthopedic Specialist, & CrossFit Level 1 Trainer who grew up playing baseball at a high level and has over 10 years of experience programming strength and conditioning for HS baseball teams. He understands the full body & local mobility, strength, and conditioning needs to help players reduce injury risk and maximize performance and exit velo on the diamond.

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More Work Now, More Ws this Season

Invest early and reap the rewards on your best season on the diamond yet!

Get 6 Week HS Baseball Offseason Strength Training Program (Foundational)
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FAQs
What if I don't have the time to complete the programming?
This programming is so comprehensive, even missing some of it, you'll still end up stronger with less injury risk and ready to better perform than without it. If you're already lacking time, don't spend any of it doing your own planning, just hop in the app and knock out what you can!
What if I don't have all the equipment?
Most exercises that require less common equipment have a "swap" available for you to get similar effects with more common equipment or with just bodyweight.
The Proof
verified-athlete-avatar Ben Weiss

P/IF - 1st Team All State

Verified Athlete

"Using Train Heroic has given me a clear path to grow as an athlete. Dane knows what he is doing and gives you an excellent program and exercises to become a better athlete."

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