In-Season Programming for the Professional Baseball Athlete (Part II)

Without getting into too much detail, here’s a sample program for an in-season Baseball player:

1. A) 3-Way Cone Touch w Airex Pad: 2 x 5/Leg

B) Turkish Get-Up 2 x 2/ Arm

C) 1/2 Kneel Cable Lift w Cook Bar 2 x 8/Side

2. A) KB Front Rack Bulg. Split Squat 3 x 5/Leg

B) SL RDL 2 x 8/ Leg

C) Slide Board 2 x 20 total

3. A) KB Push Up Plus w Shoulder Tap 2 x 5/Arm

B) Heavy SA KB/DB Row w Eccentric Control 2 x 6/Arm

C) Ab Wheel Rollouts + Hollow Body Rockers 2 x 8+8

This workout could be prescribed to either a pitcher or position player. I like to have three groups of 3 exercises.

Group 1 is being geared toward activation. Band walks activate the glutes and posterior chain. TGU’s are a great total body movements with core and shoulder stability and mobility all in one. The 1/2 kneel cable lift is an anti-rotation exercises aiding in core and total body stability.

(Part 2 of 3)