In-Season Training Plan for Baseball Players

April 2, 2013 | John Cissik

Must See Baseball Videos

Baseball players need to be explosive to repeatedly throw and hit over the course of a season. To do this, you need to train during the season to maintain and even improve your strength, speed and conditioning. (Check out this off-season baseball workout for later in the summer.)

The following in-season training plan takes the demands of the game into account while challenging your strength, speed and conditioning.

Strength Training

Baseball players need to maintain their total-body strength and power during the season. To avoid excessive fatigue and time constraints, use complexes. They maximally recruit the nervous system, increase power and place little stress on the shoulder to prevent overuse.

Below are three sessions. Perform two of them each week and alternate among them to add variety. The volume is not enough to cause fatigue, so they can be done before a game if necessary.

Session 1

Session 2

Session 3

  • Dumbbell Pulls - 3x6+3 + Power Clean - 3x3
  • Front Squats - 3x3-6 at 80-90% + Jump and Clasp Knees - 3x5
  • Lunges - 3x4-8 each leg + Hurdle Hops 3x5 yards
  • Reverse Hypers - 3x15-20
  • Push-Ups - 3xMax
  • Chin-Ups - 3xMax
  • Speed and agility training

Speed Training

The purpose of the following speed sessions is to develop your ability to sprint to the ball or to a base. One session per week should be enough to maintain your speed and agility.

Note: all sprints start either from batting or fielding stance.

Session 1

  • Technique Drills - 10-15 minutes
  • Stride-Length Drills - 3x5 yards
  • Bounds - 3x20 yards
  • Sprints - 5x60 yards
  • Lead Off Drill - 3x

Session 2

  • Technique Drills - 10-15 minutes
  • A-Skips - 3x20 yards
  • Stride-Length Drills - 3x20 yards
  • Sprints - 3x60 yards
  • Double Drill - 3xDrill

Conditioning

Do conditioning work during the season only if it's a weakness. Substitute the following conditioning workout for a speed and agility session. After a thorough warm-up, perform this circuit three times. Jog 120 yards between exercises.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Drew Brees Will Not Be Denied
Views: 9,261,291
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 36,871,831
Antonio Brown Juggles 3 Footballs
Views: 1,202,081

Featured Videos

Kevin Love's In-Season Basketball Workout Views: 3,167
Eastbay Path to the Pros Episode 1: Introducing the Players Views: 19,245
Elite Performance with Mike Boyle: Intro to Complexes Views: 61,461
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,605
How Greg Nixon Converts Strength to Speed
Views: 960,874
Dribbling Drills for Tighter Handles
Views: 4,329,250

Load More
More Cool Stuff You'll Like

3 Keys to a Solid Squat Setup

The squat is without a doubt one of the most beneficial movements you can perform. Regarding improving athletic performance, muscle gain, increasing...

Train Like a Pro: MLS Soccer Strength Program

Tobin Heath's Powerful Leg Workout

3 Reasons Why You Should Do Full-Body Workouts

Is It Too Soon for Olympic Lifts?

Speed Drill of the Day: Reverse Lunges

Train Like a Pro: Los Angeles Lakers Strength Training Program

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Add Surprise Sets for a Great Workout Finisher

Jump Higher After a Month With These 3 Exercises

Build Muscle With the 2-Second Pause Workout Program

4 Tips for Reducing Deadlift Back Pain

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Keys to Better Softball Workouts

Abby Wambach's Strength and Speed Workout

Paul Rabil's Powerful Rotational Strength Workout

3 Tips to Blast Through Training Plateaus

The Top 10 Mistakes Athletes Make in the Weight Room

8-Exercise Advanced Chest and Back Workout

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: James Harden's Basketball Maintenance Workout

Speed Drill of the Day: Weighted Arm Swings

How to Recover From a Soccer Game or Workout

Kevin Love's In-Season Workout

Not Making Bench Press Gains? Try These Strategies

Use Wave Loading to Take Your Strength to the Next Level

How You Can Olympic Lift With an Injury

Build Strong Legs with the Leg Press Lockdown Workout

Build Athletic Strength with the Playground Sandbag Workout

Train Like a Pro: Baseball Strength Workout Program

2 Brutal 10-Minute Workouts That Deliver Serious Results

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Increase Athletic Strength with Rotational Bodyweight Training

Deadlift Grip Guide: How Hand Placement Changes the Exercise

The 4 Best and Worst Cable Machine Exercises

Evan Longoria's Off-Season Strength and Resistance Workout

Get Faster to Pitch Harder

Use Sled Pushes to Increase Speed, Strength and Power

3 Habits of Highly Successful Coaches

Abby Wambach's Soccer Power Workout

Get Faster With This Weightlifting Technique

How to Use the Pallof Press for an Iron Core

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Todd Durkin's Complete Football Strength Training Program

Build a Strong Upper Body With These Landmine Exercises

5 Quick Workout Fixes for Faster Muscle Growth