Baseball Players: Get Stronger With This Off Season …


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A strong off-season baseball training program can make or break in-season success. Once the baseball season is over, it’s time to start preparing for the next season. The basis for success is a good off-season training program. It is important for baseball players to take advantage of the offseason to build muscle mass, strength, speed, power and agility. What follows is a 16 week program to address all of these athletic attributes.

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

Weeks 1-4

Day one

  • Power Clean, Hang, Above Knee: 3 ×[email protected]%
  • Front squats: 3 ×[email protected]%
  • Lunges: 3 × 12-15 each leg
  • Romanian deadlifts: 3 × 12-15
  • Dumbbell bench press (neutral grip): 3 × 12-15
  • Pull-ups: 3 × 12-15
  • 3-in-1 Shoulders – Front Raise, Side Raise, Rear Raise: 3 × 10 each
  • Mobility exercises: 10-15 minutes
  • Speed: Technical exercises, 10-15 minutes, 3 × 10 yards

Day two

Deactivated

Day three

  • Power Clean Dumbbell: 3 × 3-6
  • Clean prints: 3 ×[email protected]%
  • Split squats: 3 ×[email protected]% Front Squat on each leg
  • Step-Ups: 3 × 12-15 each leg
  • Hello: 3 × 12-15
  • Incline press with dumbbells (neutral grip): 3 × 12-15
  • Rows of one-arm dumbbells: 3 × 12-15 each arm
  • Kettlebell Press: 3 × 12-15 each arm
  • Mobility exercises: 10-15 minutes
  • Speed: Technical exercises, 10-15 minutes, 3 × 40 meters

Day four

Deactivated

Fifth day

  • Reverse lunges: 3 × 12-15
  • Cup squats: 3 × 15-20
  • Back raises: 3 × 15-20
  • Dips: 3xMax
  • Pull-ups: 3 x Max
  • Biceps / Triceps: 3 × 15-20 each
  • Circuit conditioning (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell swings
  • Star jumps
  • Jumping rope
  • Slits
  • Big rope clicks
  • Burpees
  • Jumping rope
  • Worms in inches
  • Kettlebell cleans
  • Heavy rope jacks
  • Jumping rope

Weeks 5-8

Day one

  • Front squats: 3 × 6-10 @ 70-80%
  • Lunges: 3 × 8-12 each leg
  • Romanian deadlifts: 3 × 8-12
  • Dumbbell bench press (neutral grip): 3 × 8-12
  • Pull-ups: 3 × 8-12
  • 3-in-1 Shoulders – Front Raise, Side Raise, Rear Raise: 3 × 10 each
  • Mobility exercises: 10-15 minutes
  • Speed: Technical drills, 10-15 minutes, Mini-Hurdles, 3 × 10 yards, 3 × 20 yards

RELATED: 3 tips to maximize your DeactivatedBaseball season Coaching

Day two

  • Kettlebell swings: 3 × 10
  • Power Clean, Hang, Knee: 3 ×[email protected]%
  • Clean Pulls, Hang, Below Knee: 3 ×[email protected]%
  • Plyometry
  • Crouching jumps: 3 × 10
  • Hedge jumps: 3 × 10 meters

Day three

  • Split Squats: 3 × 8-12 @ 40-50% Front Squat on each leg
  • Step-Ups: 3 × 8-12 each leg
  • Hello: 3 × 8-12
  • Incline press with dumbbells (neutral grip): 3 × 8-12
  • Rows of one-arm dumbbells: 3 × 8-12 each arm
  • Kettlebell Press: 3 × 8-12 each arm
  • Mobility exercises: 10-15 minutes
  • Speed ​​/ Agility: Technical drills, 10-15 minutes, Right / Left shuffle, 3 × 10 yards in each direction, Backpedal: 3 × 10 yards, Sprint: 3 × 40 yards

Day four

Deactivated

Fifth day

  • Reverse lunges: 3 × 12-15
  • Cup squats: 3 × 15-20
  • Back raises: 3 × 15-20
  • Dips: 3xMax
  • Pull-ups: 3 x Max
  • Biceps / Triceps: 3 × 15-20 each
  • Circuit conditioning (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell swings
  • Star jumps
  • Jumping rope
  • Slits
  • Big rope clicks
  • Burpees
  • Jumping rope
  • Worms in inches
  • Kettlebell cleans
  • Heavy rope jacks
  • Jumping rope

Weeks 9-12

Day one

  • Front squats: 3 × 4-8 @ 80-90%
  • Lunges: 3 × 4-8 each leg
  • Deadlifts: 3 × 4-8
  • Close Grip bench press: 3 × 4-8
  • Pull-ups: 3 × 8-12
  • 3-in-1 Shoulders – Front Raise, Side Raise, Rear Raise: 3 × 10 each
  • Mobility exercises: 10-15 minutes
  • Speed: technical exercises, 10-15 minutes, mini hurdles, 3 × 10 meters, starting base, cross step, sprint 5 × 20 meters

Day two

  • Kettlebell swings: 3 × 10
  • Power Clean, Hang, Below Knee: 3 ×[email protected]%
  • Clean prints: 3 ×[email protected]%
  • Plyometry:
  • Crouching jumps: 3 × 10
  • Box jumps: 3 × 5
  • Hedge jumps: 3 × 10 meters
  • Standing long jump: 3 × 10

Day three

  • Front squat break: 3 x 5 x 50%
  • Hello sitting: 3 × 6-10
  • Floor press: 3 × 6-10
  • Leaning rows: 3 × 6-10
  • Kettlebell Press: 3 × 6-10 each arm
  • Mobility exercises: 10-15 minutes
  • Speed ​​/ Agility: Technical drills, 10-15 minutes, Right / Left Shuffle: 3 × 10 yards in each direction, Backpedal: 3 × 10 yards, Sprint: 3 × 40 yards, Limits: 3 × 20 yards

Day four

  • Power Clean Dumbbell: 3 × 6
  • Kettlebell draws: 3 × 6
  • Kettlebell Push Jerk: 3 × 6 each arm

Fifth day

  • Reverse lunges: 3 × 12-15
  • Cup squats: 3 × 15-20
  • Back raises: 3 × 15-20
  • Dips: 3xMax
  • Pull-ups: 3 x Max
  • Biceps / Triceps: 3 × 15-20 each
  • Circuit conditioning (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell swings
  • Star jumps
  • Jumping rope
  • Slits
  • Big rope clicks
  • Burpees
  • Jumping rope
  • Worms in inches
  • Kettlebell cleans
  • Heavy rope jacks
  • Jumping rope

Weeks 13-16

Day one

  • Clean-Grip + Power Clean deadlift: 3 ×[email protected]%
  • Forward squats + countermovement jumps: 3 ×[email protected]% + 5 jumps
  • Romanian Deadlifts + Medicinal Ball Throw: 3 × 3-6 + 5 throws
  • Close Grip bench press + Medicine ball chest passes: 3 × 3-6 +5 throws
  • Pull-ups: 3 × 8-12
  • 3-in-1 Shoulders – Front Raise, Side Raise, Rear Raise: 3 × 10 each
  • Mobility exercises: 10-15 minutes
  • Speed: technical exercises, 10-15 minutes, mini hurdles, 3 × 10 meters, starting base, cross step, sprint 5 × 20 meters

Day two

Deactivated

Day three

  • Pause Front Squats + Squat Jumps: 3 × 3-5 × 60-70% + 5 jumps
  • Hello + Standing long jump: 3 × 3-5 + 5 jumps
  • Floor press: 3 × 3-5
  • Leaning rows: 3 × 3-5
  • Kettlebell Press: 3 × 3-5 each arm
  • Mobility exercises: 10-15 minutes
  • Speed ​​/ Agility: Technical drills, 10-15 minutes, Right / Left Shuffle: 3 × 10 yards, each direction, Backpedal: 3 × 10 yards, Sprint: 3 × 40 yards, Limits: 3 × 20 yards

Day four

Deactivated

Fifth day

  • Reverse lunges: 3 × 12-15
  • Cup squats: 3 × 15-20
  • Back raises: 3 × 15-20
  • Dips: 3xMax
  • Pull-ups: 3 x Max
  • Biceps / Triceps: 3 × 15-20 each
  • Circuit conditioning (perform each exercise for 30 seconds, do not rest during the circuit, perform the entire circuit twice)
  • Kettlebell swings
  • Star jumps
  • Jumping rope
  • Slits
  • Big rope clicks
  • Burpees
  • Jumping rope
  • Worms in inches
  • Kettlebell cleans
  • Heavy rope jacks
  • Jumping rope

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