Get Stronger in the Off-Season With This 16-Week Baseball Training Program

Start building for in-season success with this 16-week off-season baseball training program from STACK Expert John Cissik.

A solid off-season baseball training program can make or break in-season success. Once the baseball season is over, it's time to begin preparing for the next season. The foundation for success is built with a good off-season training program. It's important for baseball players to use the off-season to develop their muscle mass, strength, speed, power and agility. What follows is a 16-week program to address all of those athletic attributes.

The program begins with high volume, lighter weights, and general training exercises. Over the course of the program, it becomes heavier and more intense, and the frequency of training decreases as it becomes more difficult. The program begins by seeking to increase muscle mass while addressing the other physical qualities (speed, agility, etc.). By the end of the program, it is seeking to peak strength and power.

RELATED: Strength Training for Baseball: The Off-Season Workout

Weeks 1-4

Day One

  • Power Clean, Hang, above the knee: 3x3-6@60-70%
  • Front Squats: 3x8-12@60-70%
  • Lunges: 3x12-15 each leg
  • Romanian Deadlifts: 3x12-15
  • Dumbbell Bench Press (neutral grip): 3x12-15
  • Pull-Ups: 3x12-15
  • 3-in-1 Shoulders - Front Raises, Side Raises, Rear Raises:  3x10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, 3x10 yards

Day Two

Off

Day Three

  • Dumbbell Power Clean: 3x3-6
  • Clean Pulls: 3x3-6@60-70%
  • Split Squats: 3x12-15@30% of Front Squat each leg
  • Step-Ups: 3x12-15 each leg
  • Good Mornings: 3x12-15
  • Dumbbell Incline Press (neutral grip): 3x12-15
  • One-Arm Dumbbell Rows: 3x12-15 each arm
  • Kettlebell Press: 3x12-15 each arm
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, 3x40 yards

RELATED: The Off-Season Baseball Speed and Agility Workout Program

Day Four

Off

Day Five

  • Reverse Lunges: 3x12-15
  • Goblet Squats: 3x15-20
  • Back Raises: 3x15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3x15-20 each
  • Conditioning circuit (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell Swings
  • Jumping Jacks
  • Jump Rope
  • Lunges
  • Heavy Rope Slams
  • Burpees
  • Jump Rope
  • Inchworms
  • Kettlebell Cleans
  • Heavy Rope Jumping Jacks
  • Jump Rope

Weeks 5-8

Day One

  • Front Squats: 3x6-10 @70-80%
  • Lunges: 3x8-12 each leg
  • Romanian Deadlifts: 3x8-12
  • Dumbbell Bench Press (neutral grip): 3x8-12
  • Pull-Ups: 3x8-12
  • 3-in-1 Shoulders - Front Raises, Side Raises, Rear Raises: 3x10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini-Hurdles, 3x10 yards, 3x20 yards

RELATED: 3 Tips to Maximize Your Off-Season Baseball Training

Day Two

  • Kettlebell Swings: 3x10
  • Power Clean, Hang, Knee: 3x3-6@65-75%
  • Clean Pulls, Hang, below the knee: 3x3-6@70-80%
  • Plyometrics
  • Squat Jumps: 3x10
  • Hurdle Hops: 3x10 yards

Day Three

  • Split Squats: 3x8-12 @40-50% of Front Squat each leg
  • Step-Ups: 3x8-12 each leg
  • Good Mornings: 3x8-12
  • Dumbbell Incline Press (neutral grip): 3x8-12
  • One-Arm Dumbbell Rows: 3x8-12 each arm
  • Kettlebell Press: 3x8-12 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left, 3x10 yards each direction, Backpedal: 3x10 yards, Sprint: 3x40 yards

Day Four

Off

Day Five

  • Reverse Lunges: 3x12-15
  • Goblet Squats: 3x15-20
  • Back Raises: 3x15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3x15-20 each
  • Conditioning circuit (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell Swings
  • Jumping Jacks
  • Jump Rope
  • Lunges
  • Heavy Rope Slams
  • Burpees
  • Jump Rope
  • Inchworms
  • Kettlebell Cleans
  • Heavy Rope Jumping Jacks
  • Jump Rope

RELATED: Design Your Own Off-Season Baseball Throwing Program

Weeks 9-12

Day One

  • Front Squats: 3x4-8 @80-90%
  • Lunges: 3x4-8 each leg
  • Deadlifts: 3x4-8
  • Close Grip Bench Press: 3x4-8
  • Pull-Ups: 3x8-12
  • 3-in-1 Shoulders - Front Raises, Side Raises, Rear Raises: 3x10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini Hurdles, 3x10 yards, Lead Off Base, Cross-Over Step, Sprint 5x20 yards

Day Two

  • Kettlebell Swings: 3x10
  • Power Clean, Hang, below the knee: 3x3-6@70-80%
  • Clean Pulls: 3x3-6@75-85%
  • Plyometrics:
  • Squat Jumps: 3x10
  • Box Jumps: 3x5
  • Hurdle Hops: 3x10 yards
  • Standing Long Jump: 3x10

Day Three

  • Pause Front Squats: 3x5x50%
  • Seated Good Mornings: 3x6-10
  • Floor Press: 3x6-10
  • Bent-Over Rows: 3x6-10
  • Kettlebell Press: 3x6-10 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left: 3x10 yards each direction, Backpedal: 3x10 yards, Sprint: 3x40 yards, Bounds: 3x20 yards

Day Four

  • Dumbbell Power Clean: 3x6
  • Kettlebell Pulls: 3x6
  • Kettlebell Push Jerk: 3x6 each arm

Day Five

  • Reverse Lunges: 3x12-15
  • Goblet Squats: 3x15-20
  • Back Raises: 3x15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3x15-20 each
  • Conditioning circuit (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell Swings
  • Jumping Jacks
  • Jump Rope
  • Lunges
  • Heavy Rope Slams
  • Burpees
  • Jump Rope
  • Inchworms
  • Kettlebell Cleans
  • Heavy Rope Jumping Jacks
  • Jump Rope

Weeks 13-16

Day One

  • Clean-Grip Deadlift + Power Clean: 3x6+3@80-90%
  • Front Squats + Counter-Movement Jumps: 3x3-6@85-95% + 5 jumps
  • Romanian Deadlifts + Medicine Ball Front Toss: 3x3-6+5 throws
  • Close Grip Bench Press + Medicine Ball Chest Passes: 3x3-6 +5 throws
  • Pull-Ups: 3x8-12
  • 3-in-1 Shoulders - Front Raises, Side Raises, Rear Raises: 3x10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini Hurdles, 3x10 yards, Lead Off Base, Cross-Over Step, Sprint 5x20 yards

Day Two

Off

Day Three

  • Pause Front Squats + Squat Jumps: 3x3-5x60-70% + 5 jumps
  • Good Mornings + Standing Long Jump: 3x3-5+5 jumps
  • Floor Press: 3x3-5
  • Bent-Over Rows: 3x3-5
  • Kettlebell Press: 3x3-5 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left: 3x10 yards, each direction, Backpedal: 3x10 yards, Sprint: 3x40 yards, Bounds: 3x20 yards

Day Four

Off

Day Five

  • Reverse Lunges: 3x12-15
  • Goblet Squats: 3x15-20
  • Back Raises: 3x15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3x15-20 each
  • Conditioning circuit (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit two times)
  • Kettlebell Swings
  • Jumping Jacks
  • Jump Rope
  • Lunges
  • Heavy Rope Slams
  • Burpees
  • Jump Rope
  • Inchworms
  • Kettlebell Cleans
  • Heavy Rope Jumping Jacks
  • Jump Rope


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | POWER CLEAN | BENCH PRESS | JUMP ROPE | MOBILITY | POWER | EXERCISE | BENCH | CLEAN | PRESS | SPRINT | JUMPING | KETTLEBELL | JUMPING JACKS