© National Strength and Conditioning Association

Volume 29, Number 4, pages 68–80

Keywords: baseball training; strength/power training; resistance

training; conditioning; agility; rotator cuff; medicine ball training

Collegiate Baseball In-Season Training

David J. Szymanski, PhD, CSCS, *D
Louisiana Tech University, Ruston, Louisiana

and defensive movements, one needs to

summary know and understand the relevant sci-
ence that will elicit the desired training
In-season baseball training is very important to maintain players’ strength/power adaptations. In particular, one should
be familiar with daily and weekly undu-
and conditioning. However, there are numerous training approaches used to ac- lating power periodization for acyclic
complish these goals. The purpose of this article is to display actual in-season (single) and cyclic (repetitive) sport
movements. Since baseball movements
baseball strength and conditioning programs used for various positions at the are powerful, acyclic (hitting or throw-
ing movement), and cyclic (sprinting),
Division I collegiate level. Furthermore, readers may want to evaluate their own it is important that readers understand
program, learn some new ways of training players, and possibly make some ad- these concepts. Readers are encouraged
to read about strength training peri-
justments to their players’ in-season program. odization strategies written by Bompa
and Carrera (3), Coleman (5), and Plisk
and Stone (15). This information will
Introduction approximately 17 seconds. The remain- provide guidelines to attain optimal
aseball strength and conditioning ing plays last from approximately 0.3 to performance outcomes and may offset

B has changed considerably over the

past 10–15 years. Although it is
now hard to believe, at one time baseball
4.5 seconds, depending on whether it is
a swing of the bat or a sprint to first base.
possible injuries.

In order to become stronger, faster, and

coaches did not want their players to lift
weights for fear of becoming “too big
and bulky.” The days of playing to get
into shape and not performing some
type of resistance training and condi-
tioning are long gone. Furthermore,
even though the game may take hours to
play, baseball is a quick, powerful, reac-
tionary sport that takes a relatively short
period of time per play (1). The longest
amount of time that one play may take,
such as an inside-the-park home run, is
Today, if a player is not training to be-
come stronger, faster, and more power-
ful during the off-and preseason, he
would be lagging behind those who did.
However, the way in which one trains
for baseball is, to some degree, still a
matter of opinion based on personal
playing and coaching experiences, what
one reads in strength or research jour-
nals, or what one reads on the Internet.
In order to develop a sound training
program that addresses both offensive
more powerful, a year-round periodized
training program must be designed and
implemented. Periodization is a com-
prehensive training plan that typically
divides the training year into 4 different
phases: postseason/active rest, off-sea-
son, preseason, and in-season (4, 14).
This article will address the in-season
training of collegiate Division I (DI)
baseball players and should not be exact-
ly replicated for other levels of play. In-
season training for other collegiate play-

68 August 2007 • Strength and Conditioning Journal

 of time. For the collegiate player, it may
Table 1 be from February to mid-June. At the
Weekly Progression of In-Season Training Program for Core Exercises DI level, the scheduled season is typical-
ly 16 weeks, with an additional 4 weeks
Week Intensity Sets Reps % of 1RM Rest Loading Pattern if a team gets to the College World Se-
1 H 4 6 65, 65, 65, 55 90 sec Low ries. For the high school player, it may
be from March to May. For the profes-
L 4 6 50, 50, 50, 40 90 sec sional player, it may be from March to
October. Thus, strength coaches must
2 H 4 6 75, 75, 75, 65 90 sec Medium take the duration of the season into ac-
count and adjust their program accord-
L 4 6 60, 60, 60, 50 90 sec
ingly. Furthermore, strength coaches
3 H 4 6 80, 80, 80, 70 90 sec High must examine how often the player will
actually be playing, hitting, and throw-
L 4 6 65, 65, 65, 55 90 sec ing. Is it 3, 4, 5, or 6 days a week? A
component that seems to be often over-
4 H 4 6 70, 70, 70, 60 90 sec Download looked by strength coaches is the
amount of throwing players complete
L 4 6 55, 55, 55, 45 90 sec
per day and season. This is typically due
Note: Core exercises are multi-joint movements such as squats, Romanian deadlift,
to the collegiate strength coach’s very
1 dumbbell (DB) row, and DB bench press. Last sets are “down” sets performed with maxi- busy schedule of training other universi-
mum effort and executed as fast as possible. Perform “hard” day for starting and closing ty sport teams. They are not usually
pitcher’s lower body and upper body days. Perform “hard” and “light” days for middle-relief
and position players’ full-body resistance training program.1RM = one repetition maximum,
around the athletes as much as the base-
H = hard, L = light. ball coaches and do not know what is oc-
curring at baseball practice on a daily
basis. For some baseball players, this
ers (DII, DIII, NAIA), high school, and daily schedule, time restrictions, and the may substantially affect their strength
professional baseball players will be dif- various training facilities they will use. training sessions. At the DI collegiate
ferent. Therefore, if one trains baseball level, most players throw 6 days a week.
players that are not at the DI level, they The in-season training phase for each Therefore, all of these variables must be
should modify this program to meet the level of competition is a different length looked at closely before designing an in-

a b c
Figure 1. Standing twisting wall throw: (a) starting position (loaded); (b) twist and throw; (c) catch ball and decelerate. Throw ball
against wall in the opposite direction.

August 2007 • Strength and Conditioning Journal 69


a a. Standing torso circles (5 kg):2 ×10 (warm-up)
b c. Pitcher’s step-up (raise leg with hip flexion)
Figure 2. Seated twist. Rotate side-
to-side as fast as possible
using trunk. (a) Starting po-
sition; and (b) end position.
Make sure head and shoul-
ders rotate.
season training program. The reason for
this statement is to make strength
coaches aware that they will need to be
flexible and make modifications to their
programs at some point in time.
70
Table 2
Example of a Collegiate Starting Pitcher’s 5-Day Rotation Program
Days 1 & 6: pitch 1. Throwers 10 rotator cuff program (active
recovery): 1–2 sets of 15 reps
2. Ice: 15–20 minutes (optional)
Day 2: recovery (light) 1. Moderate intensity (65–75% HRmax) jog (20
poles: left field to right field line) or swimming
pool (any stroke except freestyle & back stroke):
20 minutes
2. Rotator cuff & upper body exercises (performed
for recovery)
a. Throwers 10 rotator cuff program (2–5 lb
DB): 1 × 10
b. 1-arm DB row (25 lb): 1 × 10
c. Push-up plus (body weight): 1 × 10
d. DB hammer curls (10 lb): 1 × 10
e. DB triceps extension (10 lb): 1 × 10
3. Medicine ball:Torso
b. Standing figure 8: 2 × 6
c. Standing twisting wall throw: 2 × 6 (Figure 1)
d. Seated twists: 2 × 10 (Figure 2)
e. Seated trunk rotation: 2 × 6 (Figure 3)
Day 3: hard 1. Throw bullpen: 2 × 15 pitches
2. Speed endurance
a. 5 × 200 yd (left field to right field corner): 30
sec with 60-sec rest
b. 5 × 100 yd (left field to center field): 15 sec
with 45-sec rest
3. Agility drills
a. Fetch & catch: 2 × 10 (A form of ball pick-ups)
4. Medicine ball: Whole body (explosively)
a. Overhead toss: 2 × 6
b. Squat & push: 2 × 6 (Figure 4)
5. Throwers 10 rotator cuff program: rubber tubing
(2–5 lb: slow): 2 × 15
6. Lower body workout (hard)
a. Squats (core)
b. Romanian deadlift (core)
d. Lateral lunge
e. Calf raises (optional)
Individual Positions of each position before implementing an
If a sport-specific periodized strength in-season program. There are 2 general
and conditioning program is not imple- types of players: pitchers and defensive
mented into a baseball player’s daily in- players. However, each of these positions
season program, the strength gains that can be further broken down. There are
were developed in the off- and preseason starting, middle-relief, and closing
will begin to diminish within 1–4 weeks pitchers. Additionally, there are outfield-
of cessation of training (11). Therefore, ers, infielders, and catchers. Each of
strength coaches must consider the needs these players has different caloric expen-
August 2007 • Strength and Conditioning Journal
 ditures, playing frequencies, and physi-
Table 2 Continued cal requirements to play that particular
Example of a Collegiate Starting Pitcher’s 5-Day Rotation Program
position. For example, the estimated
Day 4: moderate 1. Low/moderate intensity plyometrics (optional) total caloric cost of playing a 2-hour
a. Squat jumps: 2 × 10 baseball game for a 180-pound player is
b. Standing long jumps: 2 × 6 consecutive 960, 1,080, and 1,440 for fielders, catch-
c. Ice skaters: 2 × 10 ers, and pitchers, respectively (13). A
2. Sprints starting pitcher may only perform once
a. 5 × 60 yd (8 sec with 60-sec rest) every 5 days, while some relief pitchers
b. 5 × 30 yd (4 sec with 30-sec rest) and position players may play and prac-
3. Medicine ball:Throwing tice 6 days a week. At the DI level, the
a. Chest pass: 2 × 10
centerfielder, short-stop, and second
b. Twisting woodchop throw: 2 × 6 (Figure 5)
c. Speed rotations: 2 × 6 (Figure 6)
baseman may typically be fast and quick
d. 1-Leg overhead balance throw: 2 × 10 without demonstrating true homerun
(Figure 7) power. The other outfielders may also be
4. Throwers 10 rotator cuff program: 2 × 15 (ballistic) fast and quick, but demonstrate more
5. Rice bucket routine: 2 × 30 sec homerun power. The corner players (first
a. Forearm flexion/extension and third basemen) and catcher usually
b. Wrist pronation/supination are not as fast as the players “up the mid-
c. Wrist ulnar/radial deviation dle” but may be more powerful hitters.
d. Grabbing
6. Upper body workout (hard) Objectives
a. 1-arm DB row (core)
An effective periodized in-season pro-
b. Alternating DB bench press (core)
c. DB hammer curls
gram must accomplish 4 objectives:
d. DB triceps extensions (a) address the appropriate energy
systems, (b) maintain the player’s
strength/power, (c) assist in the recov-
Day 5: light 1. Light intensity (50–65% HRmax) jump rope ery process, and (d) reduce the chance
(various jumps): 6 × 50
of injuries so players remain on the
2. Ladder drills: various movements
field. Physiologically, baseball move-
3. Balance beam (optional)
a. Pitcher’s squat: 2 × 10 (Figure 8) ments are quick, powerful movements,
b. Pitcher’s toe touch: 2 × 10 (Figure 9) which emphasize both of the anaero-
4. Abdominal/low back routine bic energy systems (16, 17). Approxi-
a. Oblique crunch: 2 × 15 mately 80% of the energy is supplied
b. Slow bicycles: 2 × 30 by the ATP-PC system, 15% by glycol-
c. Double abdominal crunch: 2 × 25 ysis, and 5% from oxidative phospho-
d. Superman: 2 × 15 rylation (aerobically) (9).
5. Scapula exercises
a. Scapula push-up: 2 × 10 (Figure 10) To maintain strength, speed, and
b. Scapula dips: 2 × 10
power, but at the same time have a pro-
c. Reach backs: 2 × 10 (Figure 11)
gram that is position-specific, function-
6. Body blade routine (switch exercise every 30 sec:
optional) al, and aid in the recovery process, a
a. Shoulder press strength coach must control intensity,
b. Internal/external rotation at 90° volume, frequency of training, and
c. Internal/external rotation at 0° speed of movement, in addition to hav-
d. D 2 flexion/extension ing days of rest for players. Intensity
e. Lateral raise refers to the strength of the stimulus,
f. Front raise volume refers to the amount of work
g. Biceps cur completed, and frequency is how often
h. Triceps extension a training stimulus is applied (5, 10).
Speed of movement refers to how fast or
D = diagonal, DB = dumbbells, HRmax = maximum heart rate
slow an exercise is performed. It is rec-
ommended that the eccentric (down or

August 2007 • Strength and Conditioning Journal 71


a b
Figure 3. Seated trunk rotation: (a) place ball behind back; and (b) rotate to other side
of body to pick-up ball and repeat.
negative) portion of the lift be slow and
controlled while the concentric (up or
positive) portion of the lift be as explo-
sive as possible (2). One reason for the
controlled eccentric action during
upper body exercises is because the
muscle involvement in throwing is
largely eccentric, especially after ball re-
lease (8). The deceleration phase of the
throwing motion eccentrically activates
many of the posterior upper body mus-
cles to slow the arm down (8). Behm (2)
states that eccentric training has been
found to be more effective than concen-
tric training alone in strengthening
muscle. Since baseball movements are
quick and powerful, players should be
encouraged to perform the concentric
portion of the lift explosively (2). Behm
also states that regardless of the velocity
of movement, it is the attempt to per-
form a powerful movement that
achieves the high-velocity, specific-
training effect.
Program Design
As stated earlier, the DI collegiate base-
ball season is 20 weeks long if a team goes
to the College World Series. In order to
periodize the in-season training pro-
gram, five 4-week microcycles that re-
peat are used. Microcycles are short
72
a
training phases that typically last 1 week,
but may be as long as 4 weeks, depending
on the training program (5). The first 3
weeks of core, strength/power training
(multi-joint exercises such as squats, 1-
arm dumbbell row, and dumbbell bench
press) are progressively increased in in-
tensity each week. The fourth week is a
download or reduction in intensity, al-
b
lowing for a brief restitution period (15).
For players that will perform 2 days of
full-body resistance training (middle-re-
lief and position players), there are
“hard” and “light” days, which differ in
intensity by 15%. The starting and clos-
ing pitchers will perform hard days for
their programs, which have separate
lower and upper body days. During each
week, the players are performing 4 sets ×
6 reps of each core exercise. The last set
has a reduction in intensity of 10% from
the percentage used in the first 3 sets.
The reason for the decrease in intensity
for the last set is to allow the player to
perform with maximum effort and exe-
cute the exercise as fast as possible.
Therefore, there is the combination of c
strength and power within the same set.
This 4-week progression is based off of Figure 4. Squat and push: (a) beginning
strength training periodization strategies position; (b) descent (parallel
reported by Bompa and Carrera (3), squat position); (c) explosively
Coleman (5), and Plisk and Stone (15). jump and release ball.
August 2007 • Strength and Conditioning Journal

a b
c d
Figure 5. Twisting woodchop throw: (a) beginning flexed position; (b) rotation;
(c) bring ball over head; and (d) explosively throw ball to the ground in
front of head.
Plisk and Stone (15) refer to this type of
cycle as “summated microcycles.” They
describe 2 benefits from this type of
training. First, “it increases the probabil-
ity of converging training effects while
minimizing the likelihood of overstress
or accommodation/involution problems
(15).” Second, “it adds an aspect of
inter-mesocycle contrast that may stimu-
late adaptation over the long term (15).”
Auxiliary (single-joint) exercises, such as
August 2007 • Strength and Conditioning Journal
biceps curls, triceps extension, and fore-
arm exercises are performed at 2–3 sets ×
6–10 reps (5). For an example of the 4-
week progression see Table 1. This mi-
crocycle is then repeated 4 more times
over the course of the season.
A periodized in-season training program
will integrate exercises that address
sport-specific flexibility, mobility, bal-
ance, coordination, footwork, agility,
strength, speed, power, trunk stability,
and torso-rotation strength. This article
will describe how to train pitchers and
position players with various exercises
and pieces of equipment. Designing an
in-season program that has high, medi-
um, and low loading pattern days of
training will allow players daily varia-
tions and the ability to control intensity
and volume of training (3). This will re-
duce the chances of over-training and aid
in recovery. Also, having off days, where
no training or playing occurs, will assist
in a player’s recovery. This should reduce
the chance of injury because the program
addresses all of the sport-specific compo-
nents mentioned previously in a compre-
hensive, periodized training plan.
In each of the different tables, one may
read the word “optional” next to a drill or
exercise. This is where the strength coach
or player will have the ability to decrease
the total training volume, especially to-
wards the latter part of the season when
the player may need less work and more
recovery so they can perform optimally on
the field. If a baseball team makes it to the
College World Series, volume should be
slightly decreased while maintaining in-
tensity. Furthermore, in Table 1 all exer-
cises, sets, and reps are listed. In the other
tables, if one reads the same general head-
ing, such as “Medicine ball: Torso,” the
same exercises, sets, and reps are to be per-
formed by that specific player. However,
it is recommended from experience that
the medicine ball routine progressively
vary from week to week. For whole body
and torso medicine ball exercises, use 3, 4,
5, and 4 kg balls for weeks 1–4, and for
double-arm throwing medicine ball exer-
cises use 2, 3, 4, and 3 kg balls for weeks
1–4. This keeps the program progressive,
consistent, and manageable, while at the
same time attempts to mimic the move-
ments of hitting and throwing a baseball.
Also, make sure that rotational and
throwing medicine ball exercises are per-
formed on both sides of the body for bal-
anced strength/power development.
Throughout the in-season program it is
recommended that players use dumbbells
73

a d. Alternating DB bench press (core)
b tubing: 2–5 lb): 2 × 15
Figure 6. Speed rotation: (a) starting
position (catch ball thrown
from partner); and (b) rotate
to other side of body and re-
lease ball back to partner.
Make sure to keep arms fully
extended.Then rotate back
to original position to re-
ceive another chest pass.
(DB) for various upper body exercises.
This is because the act of throwing in
baseball is unilateral, one side indepen-
dent from the other. Making sure that
both arms are individually addressed is
important because the amount of throw-
ing a player has completed will affect how
sore the throwing arm is from day to day
74
Table 3
Example of a Middle Relief Pitcher’s Program
Monday (moderate) 1. Sprints
a. 5 × 60 yd (8 sec with 60-sec rest)
b. 5 × 30 yd (4 sec with 30-sec rest)
2. Agility drills
a. Fetch & catch: 2 × 10
3. Medicine ball: Whole body
a. Underhand toss: 2 × 6
b. Squat & push: 2 × 6
4. Throwers 10 rotator cuff program (rubber tub-
ing: 2–5 lb): 2 × 15
5. Full-body workout (hard)
a. Squats (core)
b. Romanian deadlift (core)
c. 1-arm DB row (core)
e. DB hammer curls
f. DB triceps extension
g. Calf raises
Tuesday (game or off-day) 1. Pitch
2. Throwers 10 rotator cuff program: 1–2 × 10
(recovery)
Wednesday (off-day 1. Low/moderate intensity plyometrics (optional)
or practice): hard 2. Speed endurance
3. Balance beam (optional)
4. Medicine ball:Throwing
5. Scapula exercises: 2 × 10
6. Rice bucket routine: 2 × 30 sec
Thursday (moderate) 1. Sprints
2. Ladder drills
3. Medicine ball:Torso
4. Throwers 10 rotator cuff program (rubber
5. Full-body work-out (light)
a. Squats (core)
b. Romanian deadlift (core)
c. Seated rows (core)
d. Alternating DB incline bench press (core)
e. DB hammer curls (optional)
f. DB triceps extension (optional)
g. Calf raises (optional)
Friday, Saturday, & Sunday (Games): Possibly Pitch
DB = dumbbells.
or week to week. Using DB also allows the make modifications to the exercise if nec-
neutral grip (palms facing in) to be ad- essary. Modifications can be made by
ministered to the bench press movement, placing a wooden board(s) or rolled up
placing less stress on the shoulder capsule towel (3–6”) on the sternum. When the
as the exercise is executed. However, if barbell is lowered, it should touch the
you do not have DB, use the barbell and wooden board or towel, then be lifted to
August 2007 • Strength and Conditioning Journal

a b
Figure 7. One-legged balance overhead throw: (a) starting position, and (b) end
position.
the starting position. This will prevent the
athlete from placing additional stress (im-
pingement) on the shoulder capsule since
the bar cannot be lowered to the chest. Fi-
nally, in agreement with Toyoshima (20),
the most important areas of the body to
focus on for baseball training are the legs,
trunk, and throwing arm. These areas dic-
tated how exercises were selected and the
order in which they were placed in this
program. This is important for both of-
fensive and defensive purposes since most
all movements in baseball require power-
ful, full-body rotational movements.
Starting Pitchers
According to Potteiger and Wilson (16,
17), pitching involves intermittent
high-intensity contractions of relatively
short duration. Due to the intensity
level and duration of pitching, the pre-
dominant energy system required dur-
ing pitching is the ATP-PC system (16).
Thus, when designing an in-season pro-
gram for a starting pitcher, the coach
should develop the pitcher’s anaerobic
energy systems with a consistent daily
training program that becomes progres-
sively less intense as the pitcher gets
closer to his next start. This way the
starting pitcher has a scheduled routine
and knows what to expect prior to each
performance. Furthermore, the program
must be position-specific and functional.
This is accomplished by integrating exer-
cises that address flexibility, balance, foot-
work, agility, strength, power, torso-rota-
tion strength, and the pitcher’s throwing
arm (1, 4, 6, 7, 10, 14, 17, 19, 22).
Regardless of the type of pitcher (start-
ing, middle-relief, or closer), the coach
must also take into consideration the
number of pitches thrown during the
previous game, the number of days be-
tween pitching appearances, and post-

a b
Figure 8. Pitcher’s squat: (a) beginning position; and (b) execution of 1-leg squat.

August 2007 • Strength and Conditioning Journal 75

 a b
Figure 9. Pitcher’s toe touch: (a) beginning position; and (b) end position.

a b
Figure 10. Scapula push-up: (a) starting position; and (b) end position. Retract scapula in bottom position.

a b
Figure 11. Reach backs: (a) starting position; and (b) end position. Body weight is balanced by stabilization of the shoulder as the
eyes follow the free-hand while body twists.

76 August 2007 • Strength and Conditioning Journal

 Exercises can be performed with rubber
Table 4 tubing or dumbbells between 2 and 5 lbs.
Example of a Closing Pitcher’s Program
For variations of training the shoulder
Monday (light) 1. Light intensity (50–65% HRmax) jump rope complex, see Jeran and Chetlin (12).
(various jumps): 6 × 50
2. Ladder drills: various movements All conditioning for every pitcher is to be
3. Balance beam (optional) performed on the field during practice.
4. Abdominal/low back routine This is most time efficient since often
5. Scapula exercises: 2 × 10 times pitchers are standing around “shag-
ging” baseballs hit during batting prac-
Tuesday (game or off day) 1. Pitch
2. Throwers 10 rotator cuff program: 1–2 × 10
tice. From a pitcher’s perspective, this is
(recovery) not very productive. If the pitchers are di-
3. Treadmill jog (light-to-moderate intensity: vided into 2 groups, one can condition
recovery) while the other shags. When group 1 is
a. 50–75% HRmax finished conditioning, they go shag while
4. Ice: 15–20 minutes (optional) group 2 conditions. If modifications to
the conditioning program need to be
Wednesday (off day or 1. Speed endurance made, such as running inside, do so in a
practice): hard a. 10 × 100 yd (15 sec with 45 sec rest) gym, indoor track, or on a treadmill. Re-
2. Agility drills
sistance training can be performed early
a. Fetch & catch: 2 × 10
in the morning before classes begin or
3. Lower body workout (hard)
a. Squats (core) after practice. It is up to the head coach to
b. Romanian deadlift (core) make that decision. It is the author’s
c. Pitcher’s step-up opinion that resistance training should be
d. Lateral lunge performed in the morning before college
e. Calf raises classes start because players are usually
tired and hungry after practice. This is
Thursday (moderate) 1. Low/moderate intensity plyometrics (optional) not conductive for an optimal resistance
2. Sprints training session. Estimated maximal
3. Medicine ball:Throwing
heart rate (HRmax) for conditioning is
4. Throwers 10 rotator cuff program: 2 × 15
5. Rice bucket routine: 2 × 30 sec
determined by taking 220 minus the per-
6. Upper body workout (hard) son’s age. Coaches can control exercise in-
a. 1-arm DB row (core) tensity while conditioning by having
b. Alternating DB bench press (core) players work out at various percentages of
c. DB hammer curls their HRmax. Based on research not yet
d. DB triceps extensions published by this author, it is recom-
mended that pitcher’s hard and moderate
Friday, Saturday, & Sunday (games): possibly pitch
day intensities be between 70% and 85%
(discuss with head and/or pitching coach)
of age-predicted HRmax. The condition-
DB = dumbbells. ing times for the 200, 100, 60, and 30
yard runs listed in this article correspond
to this heart-rate intensity range.
pitching muscle soreness. Generally, pitcher will probably have more soreness
starting pitchers throw anywhere be- on days 1 and 2 post-pitching because of Relief Pitchers
tween 100 and 130 pitches per game. A the increased demand on their throwing The training program for middle-relief
middle-relief pitcher may throw between arm. The starting pitcher’s program listed and closing pitchers are variations of the
30 and 60 pitches, and a closer may in this article is an example of a collegiate starting pitcher’s program. With the DI
throw between 5 and 30 pitches. If a 5-day rotation (Table 2). If a starting collegiate schedule, games are usually
pitcher has an unusually long inning, pitcher has less or more than 5 days be- played on Tuesday, Friday, Saturday, and
meaning more than 25 pitches in an in- tween starts, the program must be altered Sunday. Therefore, the resistance train-
ning, this may adversely affect the pitch- to prepare the pitcher for his next start. ing schedule for these pitchers should be
er’s performance during the remainder of For descriptions and illustrations of the on Monday and Thursday. Which day is
that particular game. Furthermore, that Throwers’ 10 Program, see Wilk (23). more physically demanding on the

August 2007 • Strength and Conditioning Journal 77

 pitchers is up to the strength coach.
Based on experience, Monday is more
demanding (hard), while Thursday is
lighter due to the long, 3-game weekend
series. It is imperative to make sure that
the players are recovered for the week-
end conference games, since opportuni-
ty for success in these games is vital to
the baseball coaching staff. Each of the 2
days is a full-body resistance training
program focusing primarily on the
multi-joint exercises. For the upper
body, multi-joint pulling exercises are
always performed before multi-joint
pushing exercises, since the muscles that
pull are predominantly the active mus-
cles during arm acceleration and decel-
eration (8). The largest amount of force
that the arm must overcome occurs ec-
centrically when the arm decelerates.
The muscles that decelerate the throw-
ing arm after ball release are the rotator
cuff muscles, latissimus dorsi, rhom-
boids, teres major, biceps, serratus ante-
rior, and posterior deltoid (8). So, more
emphasis is placed on pulling and rota-
tor cuff exercises since it is the muscles
listed above that are not only required to
throw, but are typically most sore on
days 1 or 2 after throwing. This also de-
emphasizes the overdevelopment of the
pectoralis major and anterior deltoids,
which, if too large, may impede or de-
crease looseness of the throwing shoul-
der, maximal external rotation of the
shoulder, and throwing velocity.
In addition to understanding how to
train pitchers, it is equally important
for the strength coach to communicate
and discuss with the head and/or
pitching coach what is the best plan of
attack for each pitcher. The middle-re-
lief and closing pitcher’s programs list-
ed in this article are examples of a col-
legiate program (Tables 3 and 4).
Remember that every pitcher’s situa-
tion is different. Thus, individual vari-
ations (intensity, duration, frequency,
and mode of exercise) to a pitcher’s
program must be modified to maintain
the pitcher’s strength/power and allow
time for recovery. Furthermore, the
78
Table 5
Example of a Daily Training Program Designed for a Collegiate Position Player
Monday ( hard) 1. Trunk Stability: Pillar bridges (2 × 30 sec)
a. Right side
b. Left side
c. Prone
2. Speed training (optional)
a. Accelerations: 4 × 30 yd (jog, stride, and sprint
10 yd each)
b. Starts: 4 × 10 yd (focus on double-leg lateral
push with cross-over step)
c. Sprints: 4 × 30 yd (4 sec with 40-60–sec rest)
3. Medicine ball:Torso
4. Throwers 10 rotator cuff program: 2 × 15
5. Full-body work-out (all are core exercises): Hard
a. Weight box jumps (compounded with
squats)
b. Squats
c. Romanian deadlift
d. 1-arm DB rows
e. Alternating DB bench press
Tuesday (game or off day)
Wednesday (off day or 1. Low/moderate intensity plyometrics (optional)
practice): hard 2. Agility drills (2× each)
a. Z-drill
b. 5-10-5 (pro agility)
c. N-drill
d. L-drill
3. Medicine ball: Whole body
4. Abdominal/low back routine
Thursday (moderate) 1. Trunk stability: Pillar bridges (optional)
2. Base Running (3× each)
a. Home plate to 1st base
b. 1st base to 3rd base
c. 2nd base to home plate
3. Medicine ball:Throwing
4. Scapula exercises: 2 × 10
5. Full-body work-out (all are core exercises): Light
a. Squats (compounded with box jumps)
b. Body weight box jumps
c. Glut/hamstring raises
d. Seated rows
ee. Alternating DB incline bench press
Friday, Saturday, & Sunday (games)
DB = dumbbells.
pitcher will know that you are flexible Position Players
and looking out for his best interest. Like pitchers, the predominant energy
This will develop the personal rela- system for position players is the ATP-
tionship that has trust and understand- PC system. Thus, the periodized in-sea-
ing at the forefront. son strength and conditioning program
August 2007 • Strength and Conditioning Journal
 formed explosively are vital to muscle
Table 6 recruitment and maintenance of
Recommended In-Season Weight-Training Exercises
strength/power. Remember to use the
Quadriceps & gluteus Squat 4-week repeating microcycles described
maximus 1-leg squat earlier. The use of resistance training,
Split squat high-intensity, short-duration interval
Step-ups sprinting, and low-to-moderate intensi-
Pitcher’s step-up (leg raise with hip flexion) ty plyometrics will improve the anaero-
Lateral lunge bic energy systems (18). Again, like the
V-Squat/leg press pitcher’s program, training must be
sport-specific and functional for each
Hamstrings Romanian deadlift
player. The training objectives (main-
Glut/hamstring raise
Leg curls
taining strength/power, assisting in the
Physio ball leg curls recovery process, and reducing the
chances of injuries) remain the same for
Latissimus dorsi 1-arm DB row position players (Table 5).
Lat pulldown w/neutral grip (unilateral cables)
Seated row For position players, conditioning is
Reverse grip pulldown typically performed on the field imme-
Wide grip pulldown (front) diately after practice. It is scheduled at
Pull-ups this time to allow the strength coach to
Chin-ups
transition from working with the pitch-
Pectoralis major Alternating DB bench press ers to the position players. Also, condi-
Alternating DB incline bench press tioning of position players usually oc-
Push-ups curs after practice because the head
Physio ball DB bench press baseball coach is usually focusing on the
Barbell bench press (modify if necessary) different skills of the game (hitting,
fielding, defensive coverages, etc.) dur-
Deltoids DB front raise
ing practice. If the head baseball coach
DB lateral raise
allows it, conditioning could be per-
DB bent-over lateral raise
formed during various parts of practice,
Biceps DB hammer curls such as during batting practice. The base
Reverse grip barbell or EZ-bar curls running described above on Thursday
Alternating DB curls conditioning could be completed dur-
ing batting practice. Conditioning
Triceps DB triceps extension should be based on anaerobic energy
DB kickbacks
systems and sport-specific running. As
Triceps pushdown
stated previously, resistance training can
Forearms & wrists Forearm flexion/extension be scheduled before classes or after con-
Wrist pronation/supination ditioning. Again, the author would sug-
Wrist ulnar/radial deviation gest morning workouts for the reasons
Rice bucket mentioned previously.
DB = dumbbells.
Conclusion
The ultimate goals of an in-season pro-
should be anaerobic. The in-season pro- schedule is the same as mentioned earli- gram are to keep the players healthy,
gram should be designed to maintain er. As discussed previously, Monday is strong/powerful, and on the playing
the strength/power and speed gains harder and Thursday is lighter. Exercise field. This will occur if a strength coach
made during the off- and preseason as order and selection should be based on designs a program that uses exercises
well as having download weeks what is most important for performance that strengthen the entire body and are
throughout the season. For resistance on the field and what would decrease sport-specific to baseball movements. In
training, position players should train the chances of injury while in the addition to dealing with common in-
on Monday and Thursday if the game weight room. Multi-joint exercises per- juries in baseball (e.g., subacromial im-

August 2007 • Strength and Conditioning Journal 79

 pingement, bicipital tendonitis, and ro-
tator cuff tendonitis), the strength coach
needs to know that the muscles, ten-
dons, and ligaments of the shoulder cap-
sule are critical for the throwing motion
(12). Strength coaches should not in-
clude exercises that may be more harm-
ful to the player than helpful. If the
shoulder’s safety is jeopardized by per-
forming such exercises as barbell bench
press, dips, overhead press, or DB flies,
then it would be prudent of the strength
coach to either modify that exercise or
select a different exercise that trains the
same muscle group. All 4 exercises put
unnecessary stress on a player’s shoulder
capsule, which already experiences
enough stress from throwing (1). To
learn how to modify upper-body exer-
cises, see Tyson (21). Furthermore, let
players choose alternative exercises that
do not cause them further pain, specifi-
cally to the elbow or shoulder. This will
allow the player to believe that they are
part of the decision-making process of
their exercise program, and it will moti-
vate them to continue working hard for
the strength coach. Some examples of
recommended weight-training exercises
for in-season baseball training are found
in Table 6. Finally, it is the responsibility
of the strength coach to know safe,
sport-specific exercises that will main-
tain the player’s strength/power and re-
duce the chance of injuries throughout
the long baseball season. ♦
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