Train Like a Pro: Baseball Strength Workout Program – 16 Weeks

How well a baseball team trains during the off-season can have a direct effect on how well they do during the regular season.

The next baseball season must start getting ready as soon as the current one ends. With good training in the off-season, success may be guaranteed.

During the off-season, baseball players should work to get bigger, stronger, faster, stronger, and more agile. Here is a 16-week plan to help you get better at all of those things.

At first, you’ll do a lot of different exercises with relatively light weights and an emphasis on volume.

As the program goes on, the weight and intensity of the training loads go up while the number of training sessions goes down.

The main goal of the program is to build muscle and improve a number of other physical qualities (speed, agility, etc.). During the course of the program, its goal is to get as strong and powerful as possible.

Weeks 1-4

Day One

  • Power Clean, Hang, above the knee: 3×3-6@60-70%
  • Front Squats: 3×8-12@60-70%
  • 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

Baseball Training Program

Day Two

Off

Day Three

  • Dumbbell Power Clean: 3×3-6
  • Clean Pulls: 3×3-6@60-70%
  • Split Squats: 3×12-15@30% 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

Day Two

  • Kettlebell Swings: 3×10
  • Power Clean, Hang, Knee: 3×3-6@65-75%
  • Clean Pulls, Hang, below the knee: 3×3-6@70-80%
  • Plyometrics
  • Squat Jumps: 3×10
  • Hurdle Hops: 3×10 yards

Baseball Training Program

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

Baseball Training Program

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: 3×3-6@70-80%
  • Clean Pulls: 3×3-6@75-85%
  • 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

Baseball Training Program

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: 3×6+3@80-90%
  • Front Squats + Counter-Movement Jumps: 3×3-6@85-95% + 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

Baseball Training Program

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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