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

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.

Weeks 1-4

Day One

  • Power Clean, Hang, above the 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 Raises, Side Raises, Rear Raises:  3×10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, 3×10 yards

Day Two

Off

Day Three

  • Dumbbell Power Clean: 3×3-6
  • Clean Pulls: 3×[email protected]%
  • Split Squats: 3×[email protected]% of Front Squat each leg
  • Step-Ups: 3×12-15 each leg
  • Good Mornings: 3×12-15
  • Dumbbell Incline Press (neutral grip): 3×12-15
  • One-Arm Dumbbell Rows: 3×12-15 each arm
  • Kettlebell Press: 3×12-15 each arm
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, 3×40 yards

 

Day Four

Off

Day Five

  • Reverse Lunges: 3×12-15
  • Goblet Squats: 3×15-20
  • Back Raises: 3×15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3×15-20 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: 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 Raises, Side Raises, Rear Raises: 3×10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini-Hurdles, 3×10 yards, 3×20 yards

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

Day Two

  • Kettlebell Swings: 3×10
  • Power Clean, Hang, Knee: 3×[email protected]%
  • Clean Pulls, Hang, below the knee: 3×[email protected]%
  • Plyometrics
  • Squat Jumps: 3×10
  • Hurdle Hops: 3×10 yards

Day Three

  • Split Squats: 3×8-12 @40-50% of Front Squat each leg
  • Step-Ups: 3×8-12 each leg
  • Good Mornings: 3×8-12
  • Dumbbell Incline Press (neutral grip): 3×8-12
  • One-Arm Dumbbell Rows: 3×8-12 each arm
  • Kettlebell Press: 3×8-12 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left, 3×10 yards each direction, Backpedal: 3×10 yards, Sprint: 3×40 yards

Day Four

Off

Day Five

  • Reverse Lunges: 3×12-15
  • Goblet Squats: 3×15-20
  • Back Raises: 3×15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3×15-20 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 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 Raises, Side Raises, Rear Raises: 3×10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini Hurdles, 3×10 yards, Lead Off Base, Cross-Over Step, Sprint 5×20 yards

Day Two

  • Kettlebell Swings: 3×10
  • Power Clean, Hang, below the knee: 3×[email protected]%
  • Clean Pulls: 3×[email protected]%
  • Plyometrics:
  • Squat Jumps: 3×10
  • Box Jumps: 3×5
  • Hurdle Hops: 3×10 yards
  • Standing Long Jump: 3×10

Day Three

  • Pause Front Squats: 3x5x50%
  • Seated Good Mornings: 3×6-10
  • Floor Press: 3×6-10
  • Bent-Over Rows: 3×6-10
  • Kettlebell Press: 3×6-10 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left: 3×10 yards each direction, Backpedal: 3×10 yards, Sprint: 3×40 yards, Bounds: 3×20 yards

Day Four

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

Day Five

  • Reverse Lunges: 3×12-15
  • Goblet Squats: 3×15-20
  • Back Raises: 3×15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3×15-20 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: 3×[email protected]%
  • Front Squats + Counter-Movement Jumps: 3×[email protected]% + 5 jumps
  • Romanian Deadlifts + Medicine Ball Front Toss: 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 Raises, Side Raises, Rear Raises: 3×10 each
  • Mobility Drills: 10-15 minutes
  • Speed: Technique Drills, 10-15 minutes, Mini Hurdles, 3×10 yards, Lead Off Base, Cross-Over Step, Sprint 5×20 yards

Day Two

Off

Day Three

  • Pause Front Squats + Squat Jumps: 3×3-5×60-70% + 5 jumps
  • Good Mornings + Standing Long Jump: 3×3-5+5 jumps
  • Floor Press: 3×3-5
  • Bent-Over Rows: 3×3-5
  • Kettlebell Press: 3×3-5 each arm
  • Mobility Drills: 10-15 minutes
  • Speed/Agility: Technique Drills, 10-15 minutes, Shuffle Right/Left: 3×10 yards, each direction, Backpedal: 3×10 yards, Sprint: 3×40 yards, Bounds: 3×20 yards

Day Four

Off

Day Five

  • Reverse Lunges: 3×12-15
  • Goblet Squats: 3×15-20
  • Back Raises: 3×15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Biceps/Triceps: 3×15-20 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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