Off-Season Overdrive
Alex Simone
Baseball , Strength & ConditioningAs a former high school, college, and pro baseball player, I know the struggle of finding the right off-season workouts to elevate your game. I made costly mistakes—overtraining, choosing ineffective exercises, and wasting precious time that could’ve pushed my performance further.
The reality? Most players find it tough to nail the perfect off-season training program. That’s why I created Off-Season Overdrive—a game-changing program designed to boost your speed, build strength, amplify power, and sharpen mobility.
This isn’t guesswork; it’s a proven 20-week roadmap to help you dominate the diamond when spring arrives.
Stop guessing with your lifts. That’s a one-way ticket to nowhere. Take control of your training and start hitting workouts that deliver results—workouts that make you the best player you can be.
For the next 20 weeks, I’ve got you covered with everything you need to crush every gym session. The perfect workouts are waiting inside.
A
Prep 1
B
Forward A-Series
1 x 10
C
Forward Push-Up Sprint Starts
4 x 10
D
Hands on Hips Countermovement Vertical Jump
3 x 3
E1
Option 1: Barbell Front Squat
3 x 6
E2
Option 2: SSB or Barbell Back Squat
3 x 6
E3
Prone Y-T-W-A Liftoff
3 x 40
F1
EDT Push-Up
1 x 5:00
F2
EDT Barbell Inverted Row - Underhand Grip
1 x 5:00
G1
Overhand Single-Band Pull Apart
3 x 15
G2
Rack-Supported Dumbbell Contralateral Single-Leg RDL
3 x 16
G3
Half-Kneeling Banded Pallof Press
3 x 20
H
Dumbbell Farmer Carries
1 x 3:00
A
Prep 1
B
Backward A-Series
1 x 10
C
Backward Push-Up Sprint Starts
4 x 10
D
Hands on Hips Countermovement Broad Jump
3 x 3
E1
Dumbbell Bench Press
3 x 6
E2
Chest-Supported Dumbbell Rows
3 x 8
F1
EDT Dumbbell Goblet Squat
1 x 5:00
F2
EDT Dumbbell RDL
1 x 5:00
G1
Half-Kneeling Banded Face Pull
3 x 12
G2
Alt. Hamstring Bridge March
3 x 16
G3
Front Plank
3 x 0:30
G4
Side Plank
3 x 0:30
H
Plate Push
1 x 3:00
A
Prep 1
B
Lateral A-Series
1 x 10
C
Lateral Prone Sprint Starts
4 x 10
D
Hands on Hips Countermovement Single-Leg Lateral Jump
3 x 6
E1
Trap Bar Deadlift
3 x 6
E2
Prone Y-T-W Switch
3 x 0:30
F1
Standing Single-Arm Landmine Press with Opposite Arm Reach
3 x 16
F2
Single-Arm Dumbbell Knee-Supported 4-Point Row
3 x 24
G1
Underhand Single-Band Pull Apart
3 x 15
G2
Dumbbell Goblet Lateral Squat
3 x 16
G3
Alt. High Plank Shoulder Grab
3 x 20
H
Body Weight Push-Ups
1 x 3:00
A
SMR/Foam Rolling Series
B1
Forward Inchworm
1 x 20
B2
Barefoot Supinated Walks
1 x 20
B3
Reverse Inchworm
1 x 20
B4
Barefoot Toe Walks
1 x 20
B5
High Plank Lateral Hand Walk
1 x 20
B6
Barefoot Heel Walks
1 x 20
C
Hip & T-Spine Mobility Series
D
Extensive Hop Series (1)
1 x 5
E
Dynamic Series (Skips, Bounds, Runs)
1 x 120
F
Tempo Runs
6 x 100
G1
Banded Hammer Curls
3 x 15
G2
Banded Tricep Pushdowns
3 x 15
Alex Simone
From high school prospects to pros, Alex tailors his methods to fit the athlete. He’s not here to mess around with fluff workouts or outdated routines. Every rep, every drill, every session is built to make you better—period. With a track record tied to some of baseball’s brightest stars and a mind wired for performance, Alex is someone you want in your corner when it’s time to step up & crush!
Start Today and Get 20 Weeks Of RESULTS At Your Fingertips!
Get Off-Season Overdrive
Scott Blewett
Baltimore Orioles
Verified Athlete"Weight training was a crucial part in my development. It is what I believe got me to the next level and what keeps me healthy and on the field today. This program is awesome and a great guideline for those looking to train with proper technique and who are wanting to get better with a purpose."
Joey Baran
University of Pittsburgh
Verified Athlete"This program not only takes into account getting stronger but also pinpoints specific movements which have taken my game to the next level. Being able to have a program that has purpose for every lift/movement to complete every day has given me structure and confidence to compete at a high level."
Matthew Foley
University of Incarnate Word
Verified Athlete"I’ve become much stronger and more explosive since using this program. This has paid dividends in my on field performance with increased velocity. As well as my ability to stay healthy and physically prepared for each appearance. You will get better with this program!"
Antonio Martinez
Westwood High School
Verified Athlete"This program teaches the body certain lifts that apply to in game performance. It has kept me healthy while also improving my numbers tremendously. This is the foundation for athletes who want to separate themselves from the rest."
