Training Tips: In-Season

In-Season Cardio

Cardio training in-season should begin with dynamic warm-ups

Sprints:

  • 30 yards x 10
  • 50 yards  x 5
  • 100 yards x 3


Pitchers should also jog 2-3 miles or jump rope for 20 minutes.

 


 

In-Season Baseball Workouts

For all players:

Since your players are in-season, you really don't want them working on hypertrophy, but more on explosiveness and maintenance training. Begin with prehab work for the rotator cuffs. Then really focus on the core and the posterior chain. Using the bands, kettlebells and medicine balls will be the best tools to use for achieving more speed and explosiveness.

WORKOUT #1

1) Begin with a dynamic warm-up

Neck rolls

Arm Swings (forward and backward)

Trunk Twists

Side Bends

Frankenstein Walks

Butt Kickers

Cariocas

A-Frame Skips

Mock Jump Roping


2) Rotator cuff Prehab work (Tube or Dumbbells)

Internal  Rotations ~ 25 reps each arm

External Rotations ~ 25 reps each arm


3) Speed Strength Training

Kettlebell Swings or Band Swings ~ 15 reps

Single Arm Kettlebell Swings or Band Swings ~ 15 reps - 2 sets

Kettlebell or band high pulls ~ 15 reps

Single Arm Kettlebell or band high pulls ~ 15 reps - 2 sets

Walking Kettlebell Lunges ~ 15 reps - 3 sets

Rotational Band Pulls or med ball side throws ~ 15reps - 3 sets per side. (With the band, turn the hips) ~ 10 reps - 3 sets

Pull-ups or Inverted Pull-ups

Rotational Push-ups ~ 10 reps - 2 sets per side

Med ball wood chops with or chops w/ band - attached to high attachment ~ 10 reps - 2 sets per side

Front Planks ~ 30 seconds - 2 sets

Side planks ~ 30 seconds - 2 sets per side


4) Static Stretching

All major muscle groups ~ Hold each stretch for at least 20 seconds

 


 

First of all, remember that during the season you mainly want to work on maintenance. Don't try to set any personal bests with weights at this time. Your main goal is to stay strong and prevent injuries. Avoid weight training the day before a game (ideally leave it 2 days before). Perform one strength session per week and one power session.

This is one of the best charts I have ever seen for how baseball players should be training year round.

WORKOUT #2

1) Begin with a dynamic warm-up

Neck rolls

Arm Swings (forward and backward)

Trunk Twists

Side Bends

Frankenstein Walks

In Place Butt Kickers


2) Strength Training - You can use bands, kettlebells, medicine balls, free weights or dumbbells to achieve these workouts.

Single Arm Chest Press ~ 10 reps 3 sets each arm (using a cable machine or bands)

Single arm rows ~ 10 reps 3sets  each arm (using a cable machine or bands)

Lateral raises ~ 15 reps 3 set

Bicep curls ~ 15 reps 2 sets

Forearm curls ~ 15 reps 1 set

Tricep pushdowns ~ 15 reps 3 sets

Squats ~ 15 reps 3 sets

Deadlifts ~ 15 reps 3 sets


3) Rotator cuff exercises and any other rehab work needed

Internal  Rotations ~ 25 reps each arm

External Rotations ~ 25 reps each arm


4) Core Exercises

Front Planks ~ 30 seconds - 2 sets

Side planks ~ 30 seconds - 2 sets per side

Crunches ~ 50

Sit-ups ~ 25

Back extensions ~ 25

 


 

About Michael Fish

The founder of Confidence Fitness, Michael Fish has been involved in sports and fitness almost his entire life. He is a former Golden Gloves boxer and has competed in several other individual and team sports. He has been working with children for over 20 years coaching children’s soccer, baseball, basketball and boxing. Fish has over 12 years of experience working as a Personal Trainer. He has a Personal Trainer certification through ACE and a Youth Fitness Specialist certification through the International Youth Conditioning Association. He also is a Youth Speed and Agility Specialist. And has a certificate of achievement in Post-Rehab Exercise. Fish has lectured and performed demonstrations in boxing, kettlebell workouts, resistance band training and jump roping on several occasions. He has worked with people of all ages ranging from 4 to 84 years of age. He has also run several bootcamps and group classes for children and adults. Currently, Fish is the strength and speed coach for Renegades summer league baseball in Florida. This baseball club helps high school players reach their fullest potential so they succeed at the next level, whether that is college or pros.

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