Off-Season Baseball Program: Training by Joel Raether in TrainHeroic

FAST Performance

Coach
Joel Raether

This is an off-season baseball program for high school or college level players. This program focuses on improving overall full body strength, power and maximizing rotational qualities.  

This program also includes mobility, functional activities and routine soft tissue care.  Our off-season program has seen pitchers increase velocities by 4-8 MPH and enhance speed and power for position players.  

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
benefit-image-0
What to expect
Improve arm strength, reduce injuries, enhance rotational power for hitting and pitching velocity, maximize strength and improve functional capacity through mobility and soft tissue exercises.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Full body strength, rotational power, explosive speed as well as shoulder health and functional training all in one complete program.
feature-icon
Delivered through TrainHeroic
Exercises will have descriptors, videos and ability to track progress, log training weights and message coach Raether for training assistance.
Equipment
Recommended
Standard weight room equipment is a must.  This program will incorporate Db's // Barbells // Kb's // Medicine Balls // Mini-bands // Long Bands // Cables and also soft tissue devices such as foam rollers // lacrosse balls // stretch straps // etc. 
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Hip Series

1 x 8

B

90/90 Rockers

2 x 6

C1

Trap Bar Deadlift

3 x 8 @ 7

C2

Vertimax Jump

3 x 6

C3

Broad Jump

3 x 6

C4

SB Saws

3 x 8

D1

DB Rear Foot Elevated Split Squat

3 x 6

D2

Single Leg Jump to box

3 x 5

D3

MB Forward Throw

3 x 4

E1

Cable Push / Pull

3 x 8

E2

1 arm MB Thrust

3 x 5

E3

Quadruped Lift Offs

3 x 6

F

Stretch Strap Series

1 x 8

Monday
Week 1 Day 2

A1

Top down incline press

3 x 8

A2

Lat Pulldown

3 x 12

A3

1/2 kneeling cable chop

3 x 8

A4

Prone plank with March

3 x 0:20

B1

Alt Arm Shoulder Press

3 x 8

B2

1 Arm Db Row / Lunge

3 x 12

B3

1/2 kneeling Cable Lift

3 x 8

B4

Side Plank T press

3 x 8

C1

Band Pull-Apart

3 x 12

C2

Alternating Front / Side Raises

3 x 12

C3

Banded Y-Row

3 x 12

D1

T-Spine Reach

1 x 8

D2

Kneeling reach backs

1 x 8

D3

Side Lying Floor Sweeps

1 x 6

Wednesday
Week 1 Day 4

A1

Russian KB Swing

3 x 10

A2

Vertimax Broad Jump

3 x 6

A3

Broad Jump

3 x 6

B1

DB Lateral Step-Up

3 x 8

B2

Vertimax 1 Leg Lat Hop

3 x 5

B3

MB Lat Throw

3 x 5

C1

Cable Drop Step Chop

3 x 6

C2

MB Hip Toss

3 x 8

C3

TRX Face Pull

3 x 12

D1

Thoracic Extension on Foam Roller

D2

Foam Roll IT Bands

D3

Foam Roll

E

90/90 Rockers

1 x 6

Thursday
Week 1 Day 5

Prep

A

Upper MOB Prep

Upper MOBS Series (Focus on breathing, relaxing and getting as much ROM as possible) Cat/Camel - 8 Kneeling Reach Backs - 8 each Side lying floor sweeps - 5 each Seated wall slides - 8 (keep ribs down and back flat to wall)

B1

DB Renegade Row

4 x 4

B2

TRX Retracted Row

4 x 8

B3

Single Leg RDL

4 x 6

B4

Ab roller

4 x 8

C1

Single arm/leg Db Shoulder Press

3 x 6

C2

Side plank row

3 x 8

C3

SB Adductor squeeze

3 x 6

C4

Back extension with Y Lift

3 x 8

D1

DB Pullover

3 x 8

D2

Cable Rotations

3 x 8

D3

Wall Presses

3 x 0:15

E1

Ride the Rack Bi's

1 x 8

E2

Ride the Rack Tri's

1 x 8

F1

SB MB Russian Twist

2 x 8

F2

Bottoms up Waiter Walks

2 x 20

G1

Calf Stretch

G2

Lat & Pec Stretch

G3

Kneeling Hip Flexor Stretch

G4

Deep Squat Stretch

G5

Lying Knee to Knee Stretch (Hip Internal Rotation)

G6

Hamstring Rope Stretch

G7

Butterfly Stretch

closer-image-1
closer-image-2
Why Wait?

Up your game and prepare to standout next season!

Get Off-Season Baseball Program
closer-image-3
FAQs
Who is this program designed for?
High School and college players looking to improve arm strength, overall power and enhance rotational ability.
Do I need to have special equipment?
This program is designed to function using standard weight-room equipment.
What if I have not trained much before?
This program will guide you with descriptions and videos to help you best execute and progress through the program even if you have little training experience.
The Proof
verified-athlete-avatar PJ Luebbers

College Baseball

Verified Athlete

"Coach Raether's program and knowledge about the game and training helped me overcome a shoulder injury, gain a ton of strength and put on nearly 30lbs in a years time as I prepped for my first college season."

Off-Season Baseball Program