Guidelines for Your In-Season Baseball Workout

April 10, 2013 | Joey Greany

Must See Baseball Videos

 

Every baseball player wants to start the season off strong to reap the rewards of his hard work in the off-season. But many players set themselves up for disaster by misusing workouts during the season. (Avoid these 3 in-season workout mistakes.)

Years ago it was understood that baseball workouts should be difficult during the off-season, while in-season workouts should focus more on maintenance. Problem is, baseball is unlike other sports since games are played every day in hot and humid environments for six to eight months.

The training you do during baseball season is every bit as important as, if not more important than, your off-season workouts. If you fail to challenge your muscles over six to eight months, you will lose strength, power and size as the season progresses—and increase your chance of injury. Players who don't consistently strength train will see a drop in their velocity, power and speed. It may feel like you are swinging a "wet noddle" or running in sand. (Watch Andre Ethier's arm superset.)

In-Season Baseball Strength Training

In order to maintain or improve your on-field performance, do two full-body workouts, or two upper-body and two lower-body split lifts. This largely depends on your schedule. You must also regularly perform plyometrics. Other sports, such as hockey, soccer or football, innately incorporate these types of movements, negating the need for additional plyos outside of practices and games. But in baseball, these movements are not performed frequently enough to maintain power. Training is imperative.

To maximize your workout efficiency, use complexes. These involve performing a heavy strength movement, like Squats, for five reps, followed by a similar explosive movement, like Squat Jumps, for 10 reps. Vary your sets, reps and weight used throughout the program to continually challenge your muscles.

Baseball Strength Workout

Baseball Plyometric Workout

In-Season Baseball Conditioning

Conditioning for position players should only be done on an as-needed basis. However, pitchers should incorporate anaerobic conditioning throughout the season to help them maintain their velocity and accuracy throughout games. Starting pitchers should condition three to four times per week, and relief pitchers should condition five to six times per week.

Baseball Conditioning Workout

In-Season Baseball Body Maintenance

Your workouts must factor in more than strength, size and power. You must improve your mobility and flexibility to maintain your body and prevent injuries caused by repetitive movements like throwing. Use foam rollers and massage, or stretch with bands before and after workouts and games. (See pitcher and position player workout above.)

Joey Greany
- Joey Greany, MS, RSCC, CSCS, PES is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA) and a Certified Performance...
Joey Greany
- Joey Greany, MS, RSCC, CSCS, PES is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA) and a Certified Performance...
Must See
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 8,023,462
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 21,149,562
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,751,840

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Sled Pushes are most commonly seen and utilized in position training for the sport of football. However, the benefits coming from pushing a sled in...

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

The Most American Workout Ever

The Most American Workout Ever

YardBarker