Baseball In-Season Training… All Serious Athletes Do It – Part 3

By Nunzio Signore (BA, CPT, NASM, FMS, PES)

In today’s post we are covering Part 3 of In-Season Training for Baseball Players.  In case you missed Part 2 please click here, Part 1 please click here (for Part 1 pitchers click here)

In the final Part of this 3 Part series, we’ll talk about ways to manage workout time within the parameters of the season (i.e. games starts, etc.).

The concept of strength training during the high school season (when the schedule is a lot less predictable than in college ball) can be very tricky. In college, most games are primarily on the weekends (Fri.-Sun.) where as in high school games can occur at any time during the week. Nonetheless, if you want to remain healthy making time for strength training should be right up there in terms of your priorities.

The season is just starting to get underway and I am already hearing about numerous injuries that may have been avoided with the proper off-season program. If you want to protect yourself against injuries during and later into the season you must put your focus on a properin-season protocol. First, let’s divide this up between position players and pitchers, who we know place a lot more stress on their arms and shoulders during a game.

Position Players (Catchers included):

At RPP we recommend 2 “full body” strength training sessions per week for position players.  These workouts do not include conditioning work (position players will get enough movement during the week at practice, doing sprint work, fielding ground balls and warm-ups).  Also, bringing the total volume of their strength training (from 16-20 sets in the off-season down to 10-14 sets in-season) allows these sessions to generally not run more than 50-55 minutes as compared to 75-90 minutes in the off-season.

We also keep all med. ball work to mostly the non-dominant side. This helps “even out” out any imbalances created during the week from throwing and hitting on one side.

(Walking Med Ball Side Throw)

By keeping the workouts light, we can effectively train the day before a game (never on game day), without creating any stiffness or soreness. Here is a sample schedule for a position player with games on Tuesday, Thursday and Saturday:

Monday – Practice

Tuesday – Game

Wednesday – Practice and Strength Training

Thursday – Game

Friday – Practice and Strength Training (optional)

Saturday – Game

SundayStrength Training

As you can see from above the day before or after a game is always an optimal time for strength training while in-season.


Ok, training pitchers is like trying to hit a moving target especially when it comes to high school where a lot of kids also play the field when they’re not pitching.

In-Season Part 2 - 3

We recommend that if they are going to play the field not to play SS or catcher, as these positions can add a lot of throwing volume to the arm on your days off. If a pitcher is throwing 3 innings or less per week, we’ll treat him like a position player.

With pitchers, we would optimally like to see them at RPP the day after throwing so we can account for a majority of their weekly training/playing stress within a 24-hour period. This allows them to have time to recover in between starts. We can also make sure that they are doing their mobility and soft tissue (foam rolling) work correctly.


(Adductor Foam Rolling)

Movement days are added to increase type 2 fast twitch muscle fibers to aid in lower body explosiveness. These can be done at home and should only last approximately 30 minutes.


(Reactive Heidens)

Here is a sample training schedule for a pitcher with 1 start per week:

MondayLight Strength Training (optional)

Tuesday – Off

Wednesday – Game

ThursdayStrength Training (full body)

Friday – Movement (lower body plyometrics)

SaturdayStrength Training (upper body/core emphasis)

Sunday – Movement (lower body plyometrics)

For pitchers who also play the field, we would eliminate the movement days from their program. And last but not least, all of our ball players should be doing their mobility and foam rolling daily during the week. Unfortunately when it comes to high school ball there is no “perfect world” to an in-season strength training schedule. That is why we make sure that the program will not create any residual stress throughout the week.

Remember, it’s not about who’s the strongest team, it’s about who’s stays the strongest team all season.

See ya’ in the gym.