Baseball Players: Get Stronger and Faster with this Off-season Program

Use this off-season baseball training guide to get the most out of the fall and winter months and prepare for baseball season.

This article is not about how to create an off-season training program. It simply takes ideas about how to train during the baseball off-season and cuts out the BS, keeping what's important. My purpose is to give you a framework for what should be done. Details can be changed, but to have a successful season, each of the areas discussed in this program must be incorporated.

RELATED: Complete Off-Season Baseball Workout, Part 1: Rebuild

RELATED: Complete Off-Season Baseball Workout, Part 2: Strength

RELATED: Complete Off-Season Baseball Workout, Part 3: Power

Strength Training

Strength training is the foundation of all off-season baseball training programs. It is the cornerstone to the program, allowing players to develop the maximum force output, increase muscle mass, and get faster and stronger. The main focus in the off-season should be in the weight room.

September (Hypertrophy Block)

Monday

Squat 5 x 10

Lunge 3 x 10 each leg

Lateral Lunge 3 x 10 each leg

Standing Calf Raise 5 x 10

Tuesday

Bench Press 5 x 10

Shoulder Press 4 x 10

Chest Fly 3 x 10

Lateral Raise 3 x 10

Rotator Cuff Band Circuit (I, Y, T, External Rotation) 2 x 10 each

Thursday

Deadlift 5 x 5

RDL 5 x 10

Single-Leg Deadlift 3 x 10 each leg

Leg Curl 4 x 10

Friday

Bent-Over Row 5 x 10

Lat Pulldown 4 x 10

Rear Delt Fly 4 x 10

Prone Rotator Cuff Dumbbell Circuit 2 x 10 each

October (Strength Block A)

Monday

Hang Clean 4 x 5

Squat 5 x 6

Bulgarian Split Squat 3 x 8 each leg

Lateral Lunge 3 x 8 each leg

Tuesday

Push Press 4 x 5

Bench Press 5 x 6

Lateral Raise 3 x 10

Chest Fly 3 x 8

Rotator Cuff Band Circuit (I, Y, T, External Rotation) 2 x 10 each

Thursday

Snatch 4 x 5

Deadlift 5 x 5

RDL 5 x 8

Single-Leg Deadlift 3 x 8 each leg

Friday

Power Shrug 4 x 5

Bent-Over Row 5 x 6

Pull-Ups 4 x 8

Rear Delt Fly 3 x 10

Prone Rotator Cuff Dumbbell Circuit 2 x 10 each

November (Strength Block B)

Monday

Box Jump 2 x 5

Power Clean 4 x 3

Squat 5 x 5

Bulgarian Split Squat 3 x 8 each leg

Lateral Lunge 3 x 8 each leg

Tuesday

Rotational Med Ball Throw 2 x 5 each side

Push Jerk 4 x 3

Bench Press 5 x 5

Shoulder Press 4 x 6

Chest Fly 3 x 10

Rotator Cuff Band Circuit (I, Y, T, External Rotation) 2 x 10 each

Thursday

Broad Jump 2 x 5

Snatch 4 x 3

Deadlift 5 x 5

RDL 5 x 6

Single Leg Deadlift 3 x 6 each leg

Leg Curl 4 x 10

Friday

Overhead Medball Throw 2 x 5

Power Shrug 4 x 3

Bent-Over Row 5 x 6

Pull-Ups 4 x 10

Rear Delt Fly 3 x 10

Prone Rotator Cuff Dumbbell Circuit 2 x 10 each

December (Power Block)

Monday

Box Jump 2 x 5

Clean Pull 4 x 3

Squat 5 x 3

Bulgarian Split Squat 3 x 6 each leg

Lateral Lunge 3 x 6 each leg

Tuesday

Med Ball Chest Pass 2 x 5

Push Jerk 4 x 3

Bench Press 5 x 3

Shoulder Press 4 x 6

Chest Fly 3 x 10

Rotator Cuff Band Circuit (I, Y, T, External Rotation) 2 x 10 each

Thursday

Hurdle Jumps 2 x 5

Snatch 4 x 3

Deadlift 5 x 3

RDL 5 x 5

Single-Leg Deadlift 3 x 6 each leg

Leg Curl 4 x 10

Friday

Overhead Med Ball Slam 2 x 5

Power Shrug 4 x 3

Bent-Over Row 5 x 3

Pull-Ups 4 x 5

Rear Delt Fly 3 x 10

Prone Rotator Cuff Dumbbell Circuit 2 x 10 each

January (Peaking)

Monday

Broad Jump 2 x 5

A - Squat Jump 4 x 3

A - Squat 5 x 3

B - Bulgarian Split Squat 3 x 5 each leg

B - Single-Leg Box Jumps 3 x 5 each leg

Lateral Lunge 3 x 6 each leg

Tuesday

One-Arm Med Ball Chest Pass 2 x 5 each arm

A - Clap Push-Ups 5 x 3

A - Bench Press 5 x 3

B - Shoulder Press 4 x 5

B - Push Press 4 x 5

Rotator Cuff Band Circuit (I, Y, T, External Rotation) 2 x 10 each

Thursday

Box Jump 2 x 5

A - Snatch Pull 5 x 3

A - Deadlift 5 x 3

B - RDL 5 x 5

B - Kettlebell Swing 5 x 8

Single-Leg Deadlift 3 x 6 each leg

Friday

Rotational Med Ball Throw 2 x 5 each

A - Jump Shrug 5 x 3

A - Bent-Over Row 5 x 3

B - Pull-Ups (quick) 4 x 5

B - Lat Pulldown 4 x 5

Rear Delt Fly 3 x 10

Prone Rotator Cuff Dumbbell Circuit 2 x 10 each

Speed and Agility Training

Speed and agility training is not meant to fatigue you. If you feel exhausted by a speed and agility workout, add longer rest breaks and cut down on your volume. The idea is to create a means of high force output as well as high rate of force development through movement. If effort level is high and fatigue level is low, you will gain the benefits of speed training.

Wednesdays

September

A Skip

B Skip

High Knees

Butt Kicks

Shuffle to Sprint

Sprint to Shuffle

Hill SPrint

October

A Skip

B Skip

High Knees

Butt Kicks

Push-Up to Sprint

Lean Fall and Run

Fly-Float-Fly

November

A Skip

B Skip

High Knees

Butt Kicks

Lateral Starts

Pro Agility

Shuffle - Breakdown - Sprint

December

A Skip

B Skip

High Knees

Butt Kicks

Push-Up to Sprint

Lean Fall and Run

Fly-Float-Fly

January

A Skip

B Skip

High Knees

Butt Kicks

Lateral Starts

Pro Agility

Shuffle - Breakdown - Sprint

Throwing Program

The throwing program prepares the arm for the upcoming season. Proper preparation can prevent injury as well as accentuate off-season strength gains.

December

Week 1

2 Days of 2 x 15 throws of 60 feet

Week 2

2 Days of 2 x 15 throws of 90 feet

Week 3

2 Days of 2 x 15 throws of 120 feet

Week 4

2 Days of 2 x 15 throws of 150 feet

January

Week 1

3 Days of 2 x 15 throws of 150 feet

Week 2

3 Days of 2 x 15 throws of 180 feet

Week 3

3 Days of 2 x 15 throws of 200 feet

Week 4

4 Days of 2 x 15 throws of 90 feet

To have a successful off-season, you must have a plan of action. In this program and all training programs, the key to progression is consistency. Finding a training program that works and has a consistent schedule can be game-changing.


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | CHEST | BENCH PRESS | WORKOUTS | POWER | TRAIN | BENCH | CLEAN | PRESS | SPRINT | THROW | ROTATOR CUFF | SNATCH | SHRUG