Table 2.
An example off-season baseball strength and conditioning program
| Active rest | |||
| Monday | Tuesday | Thursday | Friday |
|
LB: • Banded ankle squats (2 × 10 rocks/side) • Banded hip distractions (1 min per movement-frontal/sagittal plane at hip joint) • Pigeon pose (30 sec. per leg) • Physio-ball hip circles (2 × 10 oscillations-clockwise/counter-clockwise) |
UB: • Foam roll wall slides (2 × 10 slides) • Banded tornadoes (2 × 5/way) • UB banded shoulder distractions (2 × 20 sec./side) • Side lying foam roll reach (2 × 10/side) |
LB: • OH banded squats (2 × 6–8) • Banded hip distractions (1 min per movement-frontal/sagittal plane) • Quad hip flexor stretch (2 × 10–12 leans per way) • Physio-ball hip circles (2 × 10 oscillations-clockwise/counter-clockwise) |
UB: • Prone dowel scap holds (2 × 20 sec. w/ perturbations) • Elevated band pull apart (2 × 10 pulls) • Banded tornadoes (2 × 5/way) • Bench-dowel t-spine mobility (2 × 8–10 rocks) |
| Preparatory period—reconditioning | |||
| Monday | Tuesday | Thursday | Friday |
|
LB: • BW or goblet squat (2 × 8–10 reps) • Lunges with weighted vest (2 × 8/leg) • Dowel RDL (2 × 10) • Squat jumps (2 × 8) |
UB: • Physio-ball push-ups (2 × 8 reps) • DB press (2 × 8–10 reps) • Chest supported DB row (3 × 8 reps) • Banded face-pull (2 × 10 reps) • Chin-up (2 × 6–8 reps) |
LB: • Hex deadlift (3 × 8 reps) • RFE split squat (2 × 8/leg) • Goblet lateral lunge (2 × 8 reps/side) • Band pull-through (3 × 10 reps) • Physio-ball hamstring (2 × 10 reps) |
UB: • Plate swimmers (2 × 12 reps) • Physio Y’s/T’s (2 × 5/way) • SA standing cable press (2 × 8 reps/arm) • Standing cable row (3 × 8 reps) • Chin-up (2 × 8 reps) |
| Preparatory period—accumulative strength | |||
| Monday | Tuesday | Thursday | Friday |
|
LB: • Safety squat (3 × 6 reps) • Rev. lunge (3 × 6/leg) • DB RDL (3 × 6 reps) • Goblet lateral lunge (3 × 6/leg) |
UB: • Push-ups (3 × 6 reps) • SA cable/DB press (3 × 6 reps/arm) • 3-point DB row (3 × 6 reps/arm) • Chin-up (3 × 6 reps) • Face-pulls (rope) (3 × 6 reps) |
LB: • Bulgarian split squat (3 × 6 reps/leg) • Hex deadlift (3 × 6 reps) • Goblet lateral lunge (3 × 6 reps/side) • SL DB RDL (3 × 6/leg) • Band pull-through (3 × 8 reps) |
UB: • Plate swimmers (2 × 12 reps) • Physio Y’s/T’s (2 × 5/way) • SA standing cable press (2 × 8 reps/arm) • Standing cable row (3 × 8 reps) • Chin-up (2 × 8 reps) |
| Preparatory period—strength-speed | |||
| Monday | Tuesday | Thursday | Friday |
|
LB: • Goblet squat with pause (3 × 6 reps) • Vested repeat step-ups (3 × 6 reps/leg) • DB squat jumps (3 × 8 reps) • Weight rebound lateral lunges (3 × 6 reps/leg) |
UB: • Ecc. explosive push-ups (3 × 6 reps) • Speed banded bench press (3 × 8 reps) • Band/cable pull isometric (3 × 20 sec. holds) • Banded speed row (3 × 8 reps) |
LB: • Hex deadlift (4 × 6 reps) • Depth drop to jump (4 × 5 reps) • Bulgarian split squat (3 × 6 reps/leg) • SL bounds (hops) (3 × 6 reps/leg) • Explosive band pull-through (3 × 8 reps) • Weighted resisted skaters (3 × 6 reps/leg) |
UB: • Plate swimmers (2 × 12 reps) • Prone scap holds (3 × 20 sec. holds) • Ecc. push-ups (3 × 6 reps) • MB push slams (3 × 8 reps) • Explosive cable press (3 × 6/arm) • Plate drops (3 × 10 reps) • Seated sled pulls (3 × 8 reps) |
| Transition period—absolute power/sport-specific | |||
| Monday | Tuesday | Thursday | Friday |
|
LB: • Hex deadlift (3 × 5 reps) • Squat jumps (3 × 5 reps) • Bulgarian split squat (2 × 5 reps) • SL low box bounds (2 × 5 reps/leg) • DB lateral lunge (3 × 5 reps) • Shuffle-shuffle reach repeats (arm side/glove side) (3 × 5/side) • BB hip lifts (3 × 5 reps) |
UB: • Explosive chest pass (2 × 5 reps) • SA cable punch (2 × 5 reps/arm) • DB press (3 × 5 reps) • Explosive push-up (3 × 5 reps) • Landmine press (2 × 5 reps/arm) • DB row (3 × 5 reps/arm) • Band pull (speed) (2 × 10 reps) |
LB: • Safety squat (4 × 3 reps) • Depth drop to jump (4 × 3 reps) • DB step-ups (2 × 5 reps/leg) • Band explosive step-ups (3 × 5 reps/leg) • Partner-assisted lateral lunge (reactive) (3 × 5 reps/leg) • KB swings (3 × 10) |
UB: • Rotational MB toss (2 × 5 reps/side) • SA DB press (3 × 5 reps/arm) • SA cable punch (2 × 5 reps/arm) • MB push-slams (3 × 10 reps) • Explosive push-pull (2 × 5 reps/side) • SA cable row (2 × 5 reps/arm) • Band pull (speed) (2 × 10 reps) |
LB lower body, UB upper body, OH overhead, BW body weight, RDL Romanian deadlift, DB dumbbell, RFE rear foot elevated, SA single arm, SL single leg, Ecc. eccentric, MB medicine ball, KB kettlebell