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

Mar 8, 2017 12:24 AM

Key Off-Season Exercises

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

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