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Strength & Conditioning Program for an Off-Season Baseball Infielder
Michael Rich
The University of West Alabama
EX470: Development of Strength & Conditioning
Dr. Catalina Casaru
February 28, 2023
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Strength & Conditioning Program for an Off-Season Baseball Infielder
Introduction
Explored and shown below is a 52-week strength and conditioning program for a
Division II NCAA baseball player. The athlete plays baseball at the University of West Alabama
and plays in the Gulf South Conference. He plays every position in the infield. In this training
cycle, he is seeking to gain more stability, agility, explosiveness, and rotational strength. The
athlete has a history of lacking hip and shoulder mobility, excessive thoracic extension
(especially when weightlifting), and tight hamstrings. This program will be implemented on top
of his typical baseball requirements, such as practice, games, workouts, and conditioning. This
plan will be particular to the athletes' goals but also seeks to avoid any symptoms of overtraining
due to the intense schedule of a college baseball athlete. The program reflects the athlete's level
of proficiency and expertise. He has stated and shown through testing that he has a lot of
weightlifting experience. The exercises, stretches, mobility, and drills included in this plan are
ultimately in place for two reasons: to keep the athlete healthy and performing at the highest
level.
Individual Profile

Name: Jonathan Edwards

Sport: Baseball

Season: Spring (February to May)

Dominant Hand: Right

Height: 5'9

Weight: 180
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Age: 22

Gender: Male

BMI: 26.6
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Resting Measures

Resting Blood Pressure: 118/80 mmHg

Resting Heart Rate: 78 bpm

Girth Measurements
Test
SITES

Test 1
Test 2 3
Average
Midabdominal
80
81
80
80.3333
Neck
35
35
36
35.3333
Upper Abdominal
80
80
79
79.6667
Hip
100
101
100
100.3333
Totals:
295
297
295
168
Throwing Shoulder External Rotation: 106 degrees
o This number is limited and low, considering he is a throwing athlete. Shoulder
flexibility and scapular mobility should be encouraged in exercise and stretching.

Throwing Shoulder Internal Rotation: 96 degrees

Handgrip Dynamometer (Dominant Right Hand): 45.2 kg
Basic Athletic Information
One Repetition Max
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o Back Squat: 335 lbs.
o Front Squat: 285 lbs.
o Bench Press: 235 lbs.
o Deadlift: 385 lbs.
o Leg Press: 405 lbs.
o Triceps dips to failure: 15
Further Testing and Data Collection

Par-Q+: Completed

Training Status: Advanced

Training Age: Prime

Frequency: 4-6 times a week, including baseball activities

Average Intensity of Training: Moderate-Vigorous
o Endurance Testing: a 1-mile run of 7:48
o VO2 Max: 49.09 ml/kg/min
o Push-ups to failure: 45
o Pull-ups to failure: 18
o Curl-ups to failure: 48
Literature Review
This program will be implemented on-top of the athlete's normal baseball requirements
such as practice, games, workouts, and conditioning. This plan will be very specific to the
athletes' goals, but also seeks to avoid any symptoms of overtraining due to the intense schedule
of a college baseball athlete. Overtraining syndrome is a multisystemic response to settings of
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excessive exercise without the adequate rest needed to recover (Kreher, 2016). "Many athletes
sense overtraining by the associate psychological alterations that are often observed before actual
decrements in performance occur. Monitoring the mood and mental state of an athlete is very
important to gain insights into overtraining" (Haff and Triplett, 2021, p. 110).
Congruently, training the core is extremely important to this athlete, especially because of
his positioning as an infielder. A stable core is needed to encourage accurate movements, as
forces are being harnessed from the ground and then are channeled through the kinetic chain
(Klein, Brooks, et al, 2021). Due to this importance, the core circuits seen in the program were
created to encourage stability and unrestricted flow of the kinetic chain!
The importance of off-season conditioning is massive. During the offseason, if training,
mobility, and conditioning are poor and lacking, athletes in the NFL, NBA, and MLB have been
found more likely to have a hamstring strain early in the season (Okoroha, et al, 2019).
Offseason training directly effects the in-season training. Saying this, solely weightlifting does
not adequately prepare the athlete for the coming season.
Considering this, mobility is a huge catalyst to having a healthy season. "As a baseball
player, you need normal or acceptable range of motion, not gymnastic range of motion. You need
stable joints that allow you to apply force through a full, acceptable range of motion" (Coleman,
2022). In a study looking at the correlation between hip mobility and elbow injuries, it was found
that "74% of Players that underwent UCL surgery sustained a hip, groin, or hamstring injury
within 4 years before or after surgery! That is tremendous evidence that throwing arm injuries
tend to be a downstream issue. That means that a deficiency in your lower half to efficiently
transfer force up the kinetic chain leads to overcompensation that results in higher chances of
throwing arm injuries" (Guadagni, 2019). Recent epidemiologic reports indicate that injuries to
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the shoulder and elbow account for roughly 37% of all practice injuries and 31% of all
competition injuries among National Collegiate Athletic Association (NCAA) baseball players,
making the upper extremity the most frequently injured body region in collegiate baseball
players (Croci, 2021). This is exactly why the mobility portion of the program was created for
this athlete! The goal is to have him healthy and playing at the highest level possible, and hip,
shoulder, and thoracic mobility play a major role!
Instruction to Athlete
The athlete will be instructed the following warm-up, exercises, stretches, and throwing
program listed below. I will be there personally for each training session to monitor form,
soreness, output, and progress. "Athlete monitoring is becoming standard practice for
maximizing player performance, reducing injury risk, and optimizing competition readiness"
(Curtis, 2017). The athlete himself seems to be very self-motivated to reach his goal to gain more
stability, agility, explosiveness, and rotational strength, but in the entirety of a 52-week long
program, there will be ups and downs. In a study conducted by Ball State University, the
perceived effects and awareness of psychological skills on college athletes. "Data analysis
showed males were more familiar with five out of six psychological skills when compared to
females. This is result is likely due to males showing higher stress levels during training and
performance compared to females" (Madera et al., 2021). These findings show the importance of
constant encouragements and involvement with athletes as they compete and train. Instruction
removes the feeling of being lost or confused especially when intentions, movements, and plans
are stated as clearly and repetitively as possible. Considering this, I will be there to monitor and
encourage the athlete physically, mentally, and emotionally. The athlete will be instructed to give
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verbal feedback regarding soreness, pain, and workload to continue to give myself insight to the
accuracy of the weight, sets, and reps being implemented.
52-Week Periodization Fitness Plan
Dynamic Warm-up
All inclusively, every training day will begin with a dynamic warm-up routine. While
static stretching before activity is very common to most athletes, the increase in joint range of
motion gained from static stretching does not prepare the body adequately in other areas like
body temperature, blood flow, functional mobility, and sport-specific movements (Coleman,
2022). Listed below is the dynamic warm-up routine and weeks one through fifty-two of the
exercise and mobility program.

Side shuffle with an arm swing: 2x10 yards

Forward A-skips 2x 10 yards

Forward B-Skips 2x10 yards

Forwards C-skips 2x10 yards

Lunge with a twist and reach 2x10 yards

Knee Hugs with calf raise 2x10 yards
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Carioca 2x10 yards

Backpedal 2x10 yards

50% sprint 2x10 yards

75% sprint 2x10 yards
Periodization
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"Periodization is an organized approach to training that involves progressive cycling of
various aspects of a training program during a specific period of time" (Frankel and Kravitz,
2000). The 52-week plan written for this athlete follows a periodization model! There are 3 main
branches of the year for baseball athletes. The year starts with a short pre-season in January and
is followed by their time in-season from February to early May. The offseason time is considered
from June to mid-November and is followed by the restart of the pre-season phase. Low to
moderate loads, moderate repetitions, mobility, and tapered conditioning are the main emphasis
of the pre-season phase. The athlete should start peaking during the competition time (in-season)
by performing exercises with low repetitions and low-moderate intensity. The off-season
(preparatory time) emphasizes moderate-vigorous intensity with heavier weight with lower
repetitions in compound movements, and higher volume in auxiliary lifts.
Listed below are the designed pre-season, in-season, and post-season strength and
mobility training cycles written for the athlete. These were carefully written based off the
athletes resting measures, completion of the Par-Q+, and several one-rep max and flexibility
assessments. Accompanying those findings are the athlete's personal goal for the 52-week
training cycle. As listed above the athlete desires to gain more stability, agility, explosiveness,
and rotational strength. The program below is set to meet those needs.
Training Frequency, Timing, and Cycling
The athlete will be given instructions as to the frequency, timing, and cycling of the
program. The pre-season and off-season strength training cycles consist of 3 training days for 4
weeks. The in-season cycles consist of only 2 days of training per week due to the increased
workload and demand from practice and games. Following, the mobility routine will follow a
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reciprocal skew with pre-season and off-season having 3 mobility days, and in-season having 4
per week.
Pre-season Strength Training Weeks 1-5
Pre-Season Full-Body A (LEGS Emphasis)
Superset
DB Goblet Squat WU: 1 x 10 WS: 5 x 10
Chest Supported DB Row 3 x 8
Superset
RDL 5x 5 @ 50%
Push-up to Pike 4 x 10
Superset
DB Lateral Goblet Squat 3 x 8
Wide Grip Pull-up 3 x 5-8
Superset
Weighted Calf Raises 2 x 10
3-way plank series 2 x 45 sec
Pre-Season Full-Body B (PULL Emphasis)
Superset
Trap-bar Deadlift WU: 1 x 10 WS: 5 x 5 @ 70%
Underhand Pull-up 3 x 10
Superset
Cable/Banded Face Pulls 3 x 10
Split Stance DB Row 3 x 8
Superset
DB Hammer Curls 3 x 8ea
BB forearm curls 3 x 6ea (4 second descent)
Superset
Ankle Pops for height 3 x 8
Toe Touches 3 x 10
Pre-Season Full-Body C (PUSH Emphasis)
Superset
Push-up to Shoulder Touch 3 x 10
Banded Ab Pulldown 3 x 10
Superset
DB Squat Jump for Height 4 x 5 (EXPLOSIVE)
DB Bench Press 5 x 8ea
Superset
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DB Forward Lunges 3 x 6e
Banded Triceps extensions 3 x 8
Superset
Alternating Dead bug 3 x 6e
Banded Pallof Press 3 x 5 (3 sec hold)
Pre-season Mobility program weeks 1-5
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
Sets & Duration
2x20 seconds per leg
3x20 seconds per leg
3x30 seconds per leg
3x20 seconds per leg
3x25 seconds
3x25 seconds
3x20 seconds per leg
3x25 seconds
4x10 reps
3x30 seconds
In-season Strength Training Weeks 6-10
In-Season Full-Body A
Superset
BB heel elevated Front Squat WU: 1 x 10 WS: 5 x 6 @ 55%
Low Banded Row 3 x 8
Superset
DB RDL 3 x 8
Thread-the-needle side plank 3 x 10
Superset
DB Goblet step up 3 x 8ea
Overhand Hangs 3 x 15 seconds
Superset
BW Calf Raises 2 x 10
Front Plank 2 x 45 sec
In-Season Full-Body B
Superset
Trap-bar Deadlift Jumps WU: 1 x 10 WS: 5 x 3 @ 45% (EXPLOSIVE)
3-way banded Pull-apart 3 x 10
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Superset
Banded Face Pulls 3 x 8
Isometric Lunge Med-ball toss 3 x 6
Superset
Overhead Med-ball slams 3 x 8
Push-up to Plank 3 x 6
Superset
Russian Twist 3 x 25
Banded Pallof Anti-rotation hold 3 x 10 seconds
In-season Mobility program weeks 6-10
Mobility Pose
90-90 Hip Flip
Dynamic Pigeon
Forward fold
Lizard
Downward dog
Upward dog
T-spine twists
Cat-Cow
Child's pose
Sets & Duration
3x10 reps
3x10 w/ 3 second hold
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
3x10 reps each side
3x8 reps
2x30 seconds
In-season Strength Training Weeks 11-15
In-Season Full-Body A
Superset
BB heel elevated Back Squat WU: 1 x 10 WS: 5 x 6 @ 55%
Low Banded Row 3 x 8
Superset
DB SL RDL 3 x 8ea (Choose a weight that doesn't compromise stability)
Side plank raises 3 x 10
Superset
DB Crab Walk 3 x 8ea
Overhand Hangs 3 x 15 seconds
Superset
BW Calf Raises 2 x 10
Side Plank 2 x 45 sec
In-Season Full-Body B
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Superset
Trap-bar Deadlift Jumps WU: 1 x 10 WS: 5 x 3 @ 45% (EXPLOSIVE)
3-way banded Pull-apart 3 x 10
Superset
Banded external rotation 3 x 8
Isometric Lunge T-spine Twist 3 x 6ea
Superset
Overhead Jumping Med-ball slams 3 x 8
Push-up to Plank 3 x 6
Superset
Alternating Dead bug w/ 3 second hold 3 x 25
Banded Pallof Anti-rotation hold 3 x 10 seconds
In-season Mobility program weeks 11-15
Mobility Pose
90-90 Hip Flip
Dynamic Pigeon
Forward fold
Lizard
Downward dog
Upward dog
T-spine twists
Cat-Cow
Child's pose
Sets & Duration
3x10 reps
3x10 w/ 3 second hold
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
3x10 reps each side
3x8 reps
2x30 seconds
In-season Strength Training Weeks 16-20
In-Season Full-Body A
Superset
BB Reverse Lunge WU: 1 x 10 WS: 5 x 6 @ 35%
High Banded Row 3 x 8
Superset
BB Good morning 3 x 8 (just the bar, feel a good stretch)
Thread-the-needle side plank 3 x 10 w/ 10 lbs plate
Superset
DB Goblet step up w/ Knee drive 3 x 8ea
Overhand Hangs 3 x 15 seconds
Superset
BW Calf Raise Hops 2 x 10
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Front Plank 2 x 45 sec
In-Season Full-Body B
Superset
Staggard stance Trap-bar Deadlift Jumps WU: 1 x 10 WS: 5 x 3 @ 45% (EXPLOSIVE)
3-way banded Pull-apart 3 x 10
Superset
Banded Face Pulls w/ full external rotation 3 x 8
Isometric Lateral Lunge Med-ball toss 3 x 6
Superset
Overhead Med-ball slams 3 x 8 (Heavier Med-ball from last cycle w/ the same intent)
Dead-man Push-ups 3 x 6
Superset
Mountain Climbers 3 x 25
Banded Pallof Anti-rotation hold 3 x 10 seconds
In-season Mobility program weeks 16-20
Mobility Pose
90-90 Hip Flip
Dynamic Pigeon
Forward fold
Lizard
Downward dog
Upward dog
T-spine twists
Cat-Cow
Child's pose
Sets & Duration
3x10 reps
3x10 w/ 3 second hold
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
3x10 reps each side
3x8 reps
2x30 seconds
Off-Season Strength Training Weeks 21-25
Day 1 | PULL
Exercises
Bent Over Row
Cable Face Pulls
Close Grip Chin-ups
DB Shrugs
Wide Grip Cable Curls
Wide-Grip Pull-ups
5 Min Core Circuit
Sets & Reps
5 x 5 55% Bench Press 1RM
3 x 10-12
3 x (Bodyweight > failure)
3 x 10-12
2 x 12-15
6-5-4-3-2-1 each
2x 30 sec on/15 sec rest
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1 Mile Run
7:45 mile pace
Day 2 | PUSH
Exercises
BB Bench Press
Cable Fly
DB Squeeze Press
DB Front Raise
Barbell Shoulder Press
Tricep Push-ups
5 Min Core Circuit
1 Mile Run
Sets & Reps
2 x 8 @ 50% 1RM 3 x 8 @ 65% 1RM
3 x 10-12
3 x 10-12
3 x 8-12
3 x 12-15
3 x 15
2x 30 sec on/15 sec rest
7:45 mile pace
Day 3 | LEGS
Exercises
BB Deadlift
Box Jumps
DB Goblet Squat
Sorinex Roller Hamstring Curls
DB Calf Raises
Calf Jumps
1 Mile Run
Sets & Reps
2 x 5 @ 60% 1RM 3 x 5 @ 75% 1RM
3 x 15
3 x 15
3 x 10 ea
3 x 15-20 (2 sec pause at the top)
3 x 10 Bodyweight
7:45 mile pace
Off-season Mobility program Weeks 21-25
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
Sets & Duration
2x20 seconds per leg
2x20 seconds per leg
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
2x20 seconds per leg
2x25 seconds
2x10 reps
2x30 seconds
Off-season Strength Program Weeks 26-30
Day 1 | PULL
Exercises
Sets & Reps
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15
Bent Over Row
Cable Face Pulls
Close Grip Chin-ups
DB Shrugs
Wide Grip Cable Curls
Wide-Grip Pull-ups
5 Min Core Circuit
1.5 Mile Run
5 x 5 55% Bench Press 1RM
3 x 12
3 x (w/ 15 lb. chain > failure)
3 x 12
2 x 15
6-5-4-3-2-1 each
2x 35 sec on/15 sec rest
7:40 mile pace
Day 2 | PUSH
Exercises
BB Bench Press
Cable Fly
DB Squeeze Press
DB Front Raise
Barbell Shoulder Press
Tricep Push-ups
5 Min Core Circuit
1.5 Mile Run
Sets & Reps
2 x 8 @ 55% 1RM 3 x 8 @ 70% 1RM
3 x 12
3 x 12
3 x 10
3 x 12
3 x 15
2x 35 sec on/15 sec rest
7:40 mile pace
Day 3 | LEGS
Exercises
BB Deadlift
Box Jumps
DB Goblet Squat
Sorinex Roller Hamstring Curls
DB Calf Raises
Calf Jumps
1.5 Mile Run
Sets & Reps
2 x 5 @ 65% 1RM 3 x 5 @ 80% 1RM
3 x 15
3 x 15
3 x 10 ea
3 x 10 (2 sec pause at the top)
3 x 10 Bodyweight
7:40 mile pace
Off-season Mobility program Weeks 26-30
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Sets & Duration
2x20 seconds per leg
2x20 seconds per leg
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
2x20 seconds per leg
2x25 seconds
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Cat-Cow
Child's pose
16
2x10 reps
2x30 seconds
Off-season Strength Training Weeks 31-35
Day 1 | PULL
Exercises
Bent Over Row
Banded Face Pulls
Close Grip Chin-ups
DB SA High Pull
Wide Grip Cable Curls
Wide-Grip Pull-ups
5 Min Core Circuit
2 Mile Run
Sets & Reps
5 x 5 60% Bench Press 1RM
3 x 10 w/ 10 lb. Resistance band
3 x (w/ chain > failure)
3 x 10
2 x 12
6-5-4-3-2-1 each
2x 40 sec on/15 sec rest
7:40 mile pace
Day 2 | PUSH
Exercises
BB Bench Press
Landmine Press
DB Laying Overhead Raise
DB Front Raise
Half Kneeling Cable Chop
Triceps Push-ups w/ Chain
5 Min Core Circuit
2 Mile Run
Sets & Reps
2 x 8 @ 60% 1RM 3 x 8 @ 75% 1RM
3 x 10
3 x 10
3 x 12
3 x 12
3 x 15
2x 40 sec on/15 sec rest
7:40 mile pace
Day 3 | LEGS
Exercises
BB Deadlift
Box Jump Down to Med-ball toss
DB Goblet Squat
Sorinex Roller Hamstring Curls
DB Calf Raises
Calf Jumps
2 Mile Run
Sets & Reps
2 x 5 @ 70% 1RM 3 x 5 @ 5% 1RM
3 x 8 w/ 8 lb. ball (EXPLOSIVE)
3 x 15
3 x 10 ea
3 x 15 (2 sec pause at the top)
3 x 10 Bodyweight
7:40 mile pace
Off-season Mobility program Weeks 31-35
Mobility Pose
Humble warrior
Sets & Duration
2x20 seconds per leg
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Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
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2x20 seconds per leg
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
2x20 seconds per leg
2x25 seconds
2x10 reps
2x30 seconds
Off-Season Strength Training Weeks 36-40
Day 1 | PULL
Exercises
BB Deadlift
Underhand Cable Pulldowns
DB Chainsaw Rows
DB Lateral Raise
DB SA Curls
TRX Face-pulls w/ External Rotation
Countdown Pull-ups
5 Min Core Circuit
Uphill Sprints
Day 2 | PUSH
Exercises
BB Bench Press
Incline DB Press
Wide-Grip Dips
DB Arnold Shoulder Press
Cable Bar Pushdown
Landmine Split Jerk
5 Min Core Circuit
100-yard Tempo Sprints
Day 3 | LEGS
Exercises
Front Squats
Banded Good morning
DB Bulgarian Split Squat
Sets & Reps
2 x 5 @ 70% 1RM 3 x 5 @ 85% 1RM
3 x 12
3 x 10
3 x 12
2 x 10 (Full ROM, 2 ecc descent)
3 x 12
8-7-6-5-4-3-2-1
2 x 40 sec on/15 sec rest
5 x 3 (1 min between runs, 2 min between
sets)
Sets & Reps
2 x 8 @ 65% 1RM 3 x 6 @ 80% 1RM
3 x 10
3 x (Bodyweight > failure)
3 x 12
3 x 15
4 x 5 ea (EXPLOSIVE)
2 x 40 sec on/15 sec rest
3 x 4 (18 seconds per rep, 1 min between
runs, 2 min between sets)
Sets & Reps
2 x 8 @ 65% 1RM 3 x 6 @ 75% 1RM
3 x 15
3 x 12
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Partner Glute Ham Raises
Walking Lunges
Squatting Calf Raise
Banded Alternating Dead bug
2 Mile Run
18
Bodyweight > Failure
3 x 10 ea
3 x 15 (Bodyweight)
3 x 10 ea
7:35 mile pace
Off-season Mobility program Weeks 36-40
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
Sets & Duration
2x20 seconds per leg
2x20 seconds per leg
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
2x20 seconds per leg
2x25 seconds
2x10 reps
2x30 seconds
Off-Season Strength Training Weeks 41-45
Day 1 | PULL
Exercises
BB Deadlift
Underhand Cable Pulldowns
DB Chainsaw Rows
DB Lateral Raise
DB SA Curls
TRX Face-pulls w/ External Rotation
Countdown Pull-ups
5 Min Core Circuit
Uphill Sprints
Day 2 | PUSH
Exercises
BB Bench Press
Incline DB Press
Wide-Grip Dips
DB Arnold Shoulder Press
Sets & Reps
2 x 5 @ 70% 1RM 3 x 5 @ 90% 1RM
3 x 14
3 x 12
3 x 12
2 x 10 (Full ROM, 3 ecc descent)
3 x 12
8-7-6-5-4-3-2-1
2 x 45 sec on/15 sec rest
5 x 4 (1 min between runs, 2 min between
sets)
Sets & Reps
2 x 8 @ 70% 1RM 3 x 6 @ 85% 1RM
3 x 12
3 x (Bodyweight > failure)
3 x 12
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Cable Bar Pushdown
Landmine Split Jerk
5 Min Core Circuit
100-yard Tempo Sprints
Day 3 | LEGS
Exercises
Front Squats
BB Good morning
DB FFE Split Squat
Partner Glute Ham Raises
Walking Lunges
Squatting Calf Raise
Banded Alternating Dead bug
2 Mile Run
19
3 x 15
5 x 5 ea (EXPLOSIVE)
2 x 45 sec on/15 sec rest
3 x 4 (16 seconds per rep, 1 min between
runs, 2 min between sets)
Sets & Reps
2 x 8 @ 65% 1RM 3 x 5 @ 85% 1RM
3 x 10
3 x 12
Bodyweight > Failure
3 x 12 ea
3 x 15 w/ chain
3 x 12 ea
7:20 mile pace
Off-Season Mobility program Weeks 41-45
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
Sets & Duration
2x20 seconds per leg
2x20 seconds per leg
2x30 seconds per leg
2x20 seconds per leg
2x25 seconds
2x25 seconds
2x20 seconds per leg
2x25 seconds
2x10 reps
2x30 seconds
Pre-Season Strength Training Weeks 46-52
Pre-Season Full-Body A (LEGS Emphasis)
Superset
Front Squat WU: 1 x 10 WS: 5 x 5 @ 70%
BB clean to high pull (Stay within 30-40%) BE EXPLOSIVE
Superset
BB RDL 4x 4 @ 65%
Push-up to Pike 4 x 10
Superset
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20
DB Lateral Goblet Squat on slide pad 3 x 8
Neutral Grip Pull-up 3 x 5-8
Superset
Weighted Calf Raises 2 x 10
3-way plank series 2 x 45 sec
Pre-Season Full-Body B (PULL Emphasis)
Superset
Barbell Deadlift WU: 1 x 10 WS: 5 x 5 @ 70%
Underhand Pull-up 4 x 6
Superset
Cable/Banded Face Pulls w/ External Rotation 3 x 10
Square Stance DB Row 3 x 8
Superset
DB 21's 3 x 8ea
BB forearm curls 3 x 6ea (4 second descent)
Superset
Side Plank 3 x 25 seconds each
Jackknives 3 x 10
Pre-Season Full-Body C (PUSH Emphasis)
Superset
Push-up to Shoulder Touch 3 x 10
Banded Ab Pulldown 3 x 10
Superset
DB Squat Jump for Height 4 x 5 (EXPLOSIVE)
BB Bench Press 5 x 5 @ 50% (3 second eccentric and EXPLODE up)
Superset
DB Reverse Lunges 3 x 6e
Banded Triceps extensions 3 x 8
Superset
Alternating Dead bug 3 x 8e
Banded Pallof Press 3 x 8 (3 sec hold)
Pre-season Mobility program Weeks 46-52
Mobility Pose
Humble warrior
Pigeon
Forward fold
Lizard
Sets & Duration
2x20 seconds per leg
3x20 seconds per leg
3x30 seconds per leg
3x20 seconds per leg
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Downward dog
Upward dog
Lunge-and-twist
Mountain pose
Cat-Cow
Child's pose
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3x25 seconds
3x25 seconds
3x20 seconds per leg
3x25 seconds
4x10 reps
3x30 seconds
Conclusion
Throughout the course of the program, testing will be conducted at the beginning and end
of each of the 3 seasonal cycles to track progress and maintain accuracy. The results will
determine the weights used during each seasonal cycle with the anticipation of increase from the
progressive overload in training. The mobility program for each seasonal cycle will yield results
of increased shoulder flexibility, hip mobility, and rotational freedom. Within the programming
of strength training, the core circuits have been specifically designed to target the athlete's goals
for more stability that the athlete displayed in the beginning stages of the program development.
Throughout all the strength training, mobility, core work, cardiovascular endurance, and
conditioning the athlete after this 52-week periodization training plan we'll meet his stated goals
of gaining stability, agility, explosiveness, and rotational strength. Combining all these pieces
with his already vigorous baseball schedule should bring about a perfect medley of maintaining
the health of the athlete while also increasing his physical output. This will be attained through
the work prescribed in the pre-season, in-season, and off-season training cycles.
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References
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