![]() Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Post-Training Session Static Stretchingįor the purposes of this article and to make a smooth transition from the sample Phase 1 program, a 3-day per week program will be considered. ![]() Off-Season Baseball Strength Program – Phase 2 OverviewĮach training day will include the following segments, and each segment will be done in the order listed: For the most part though, you need to take your own personal assessment of how you feel and make the call from there. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. Depending on your training experience and level of fatigue at the end of Phase 1, you may want to consider a deload or recovery week prior to beginning Phase 2. Stay consistent with soft tissue and flexibility work.Progress strength exercises where appropriate.Evaluate Phase 1 and make necessary changes to general strength program.Continue rehabilitation of any lingering injuries.Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.įor Phase 2 specifically, our goals will be, but are not limited to: Within each season, you can break down the different months into 4 week phases. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Leave the ball and glove in your bag and give your throwing shoulder some time off from throwing.īefore we get to the workout, let’s take a look at the overall year again and discuss our goals for Phase 2. The popularity of the sample Phase 1 program prompted emails asking Baseball Training Methods, “What’s next?” Hence, the writing of this sample Phase 2 off-season program.įirst and foremost, let’s remember that the off-season is the time of year baseball players need to concentrate on their strength and conditioning, especially in the early phases. In a previous post, we laid out an extensive sample 3-day baseball off-season program.
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