Position Players, Starting Pitchers, and Relief Pitchers, Training with Orleans Firebirds
For the past few summers (2019-2021) I’ve been fortunate enough to work with some of the best college baseball players in the country, in the CCBL (Cape Cod Collegiate Baseball League). In 2019, I worked strictly as a strength and conditioning coach. In 2021, I was given the opportunity to be an assistant coach on our staff, in addition to my S&C role. The past two summers have been two of the best of my life. I’ve been able to help many of our players, and in turn they have helped me grow as a coach.
In-Season Training: My Thoughts
In-season training can be tricky to maneuver for most coaches and players. Some players use programs that call for light weights and high reps. Some coaches implement programs that focus on high intensity, high volume, and the wrong exercises. In my opinion, both of these training methodologies lose track of the big picture with regard to in season training. I believe the most important note with regard to training in-season is this… The weight room should ONLY be used to FACILITATE the athletes performance on the field. The last thing we want to do is crush an athlete in the weight room and hinder on-field outputs. On the cape, these athletes are playing to showcase their talents for a wide variety of scouts each night. My goal for the past few summers was to use the weight room, warm ups, etc. to get our athletes feeling their best to dominate on the diamond. As coaches, we should want our athletes to feel great and dominate on the field. After all, the only reason for training is to improve on-field production.
Moving along, you’ll notice in this article each athlete’s training is individualized. This individualization factors in the athletes training preferences, specific goals, what they’ve done in the past, recommendations from their college coaches, etc. To make a long story short, each athlete’s needs were different. This is reflected by their training below.
Position Players
Starting with our position players… Most of these athletes played games every day, which is something most weren’t used to at their respective school. Typically, these athletes will play four games per week at school – a mid-week game (Tuesday or Wednesday), and a weekend series (Friday, Saturday, Sunday). With this schedule, it’s much easier to schedule training sessions. With our schedule this summer, it became more challenging with less opportunities to recover. Total training volume, intensity, and exercise selection, needed to be closely monitored.
The majority of our position players trained two to three times per week. However, a few athletes who were more advanced in their weight lifting careers trained more frequently. Two athletes in particular lifted five days per week, which you will see below. This frequency is something I personally haven’t prescribed for an athlete before. For these particular athletes, it’s what made them feel their best each night, so we bent the rules.
Position Player #1 (Catcher)
This athlete started the season with us and caught every other day so we were able to train multiple days per week. He came to us this summer with pre-existing hip and low back tightness. With that being said, we came up with an individualized prep series and training routine that helped get him out of pain and improve strength and power for the entire summer. Here are the three workouts and prep series we used for the course of the summer.
Position Player #1 (Catcher) Prep Series (prep work was done prior each training session) A1. SMR/Foam Rolling Series B1. Banded Hip Flexor Stretch on Bench x 1 min/side B2. Banded Glute Stretch on Bench x 1 min/side B3. Banded Groin/Adductor Stretch on Rack x 1 min/side C1. Decline Bench Rocking Hip Flexor 1 set x 10-20 reps/side C2. Decline Bench Rocking Glute Stretch 1 set x 10-20 reps/side C3. Feet-Banded Psoas March 1 set x 10 reps/side D1. Ankle PAILS and RAILS 1 set x 20 sec. iso-contraction/spot D2. High Plank to Down Dog to Single-Leg Straighten 1 set x 12 reps/side D2. RDL KB Switch 1 set x 10 reps/side
“The training this summer was really personalized and I learned a lot about what I was doing and why I was doing it. I’m always ready to learn new things and figure out what I like and Alex made it easy to do this.” – Justin Miknis
Workout #1 - Power Emphasis A1. Dumbbell Goblet Squat Jumps 5 sets x 2 reps A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps B1. Standing Single-Arm Landmine Press 3 sets x 4-6 reps/side B2. Single-Arm Dumbbell Bent-Over Row 3 sets x 8 reps/side B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Alt. Band-Behind Deadbug 2 sets x 10 reps/side
Workout #2 - Strength Emphasis A1. Machine Hip Thrust 3 sets x 3 reps at 85% / Belt Squat 3 sets x 5 reps at 80-85% (We alternated between both exercises from week to week. He was given the choice between the two each strength emphasized training day.) A2. Serratus Wall Slide with Roller 3 sets x 12 B1. Dumbbell Floor Press 3 sets x 4 reps B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps B3. Alt. Yoga Plex 3 sets x 5 reps/side C1. Dumbbell Goblet Step-Up to High Knee Drive 2 sets x 6 reps/side C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/side C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #3 Power Emphasis A1. SSB Box Squat for Speed 5 sets x 2 reps at 50% A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps B1. Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side B2. Single-Arm Dumbbell Chest-Supported Row 3 sets x 8 reps/side B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Microdose Speed Work
In addition to workouts in the gym, on some of his off days we incorporated microdosed speed training sessions. We did this when the volume of high velocity movement was lower than anticipated. Sprinting is a skill. Going even three days without sprinting can increase your risk of injury.
A1. Dynamic Warm-Up B1. 10-Yard Sprint x 2-4 - Rest: 1 minute C1. 20-Yard Sprint x 1-2 - Rest: 2 minutes D1. 30-Yard Steal Start Sprint x 1-2 - Rest: 3 minutes
Position Player #1 (Outfielder) + Position Player #2 (Infielder)
Both of these athletes were advanced as far as lifting goes. They had very similar levels of strength, liked to train together, and felt best training five days per week. This was our training split at the start of the summer (weeks 1-4): M/T (Total Body – Strength/Power), W (Arm Farm), TH/F (Total Body – Strength/Power). Both athletes recovered very well from their workouts and felt great every night prior to first pitch. As a side note, both of these athletes were two of our best hitters for the duration of the summer. They led the CCBL in home runs with nine each, and were at the top of the league in runs batted in.
Weeks 1-4: Day 1 (Monday): Strength Emphasis A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB) A2. Elevated Trap Bar Deadlift 3 sets x 1 rep at 95%+ A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps B1. Dumbbell Floor Press 3 sets x 4 reps B2. Chest-Supported Dumbbell Seal Rows 3 sets x 6 reps B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Dumbbell Goblet Step-Up to High Knee 2 sets x 6 reps/side C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Weeks 1-4: Day 2 (Tuesday): Power Emphasis A1. Trap Bar Jump 8 sets x 1 rep at 30% A2. Serratus Wall Slide with Foam Roller 8 sets x 6 reps B1. Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side B2. Dumbbell Renegade Row 3 sets x 6 reps/side B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Weeks 1-4: Day 3 (Wednesday): Arm Farm We included an "arm farm" on the third training day of each week. We did this for a few reasons... 1. They really wanted to get a good pump - I feel it's important to give an athlete a little bit of what they want so they buy into the rest of the training methods your're trying to implement with them. 2. It made them feel great for the game later that day. Side Note: After completing this "arm farm" for the first time, both athletes homered later that night. Moral of the story, getting a sweet pump might actually contribute to more home runs. A1. Full-Body Movement Prep x 10-15 minutes B1. Banded Hammer Curls 4-5 sets x 20 reps B2. Banded Tricep Pushdowns 4-5 sets x 20 reps B3. Banded Lateral Raises 4-5 sets x 20 reps B4. Single-Band Overhand Pull Aparts 4-5 sets x 20 reps
Weeks 1-4: Day 4 (Thursday): Strength Emphasis A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB) A2. Knee-Banded Supine Barbell Hip Thrust 3 sets x 3 reps at 85% A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side B2. Chest-Supported Dumbbell Row 3 sets x 6 reps B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Dumbbell Goblet Lateral Step-Up 2 sets x 6 reps/side C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Weeks 1-4: Day 5 (Friday): Power Emphasis A1. SSB Box Squat for Speed 5 sets x 2 reps at 50% A2. Serratus Wall Slide with Roller 5 sets x 6 reps B1. Standing Single-Arm Landmine Press 3 sets x 4-6 reps/side B2. Bent-Over Single-Arm Banded Kettlebell Row 3 sets x 6 reps/side B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L , Overhand, Underhand, Dislocator) C3. Stability Ball Stir The Pot 2 sets x 10 reps/side Weeks 1-4: Day 6 and Day 7: OFF from training
For our second month of training we implemented overcoming isometrics prior to our main lifts on Monday, Tuesday, Thursday, and Friday. We also lowered volume and removed many exercises to keep both athletes fresh going into the last few weeks of the season. Our weekly training split changed to this – Monday: Power Lower Body, Tuesday: Strength Upper Body, Wednesday: Arm Farm, Thursday: Strength Lower Body, Friday: Power Upper Body.
Weeks 5-7: Day 1 (Monday): Power Lower Body A1. Overcoming Isometric - High Angled Trap Bar Pull 2 sets x 4-6 sec. MAX B1. Trap Bar Jump at 30% 10 sets x 1 rep B2. Serratus Wall Slide with Roller 10 sets x 5 reps C1. Standing Banded YTWA Raise with iso-hold on each rep 3 sets x 8 reps each letter C2. Alt. Stability Ball Deadbug 3 sets x 10 reps/side C3. 90/90 Hip Switch with Extension 3 sets x 5 reps/side
“I really enjoyed the mix of strength and explosiveness in the workouts and felt like I was able to lift 5-6 days a week and be fully recovered each day to play in the games.” – Chase Delauter
Weeks 5-7: Day 2 (Tuesday): Strength Upper Body A1. Overcoming Isometric Barbell Floor Pin Press 2 sets x 4-6 sec. MAX B1. Bent-Over Medicine Ball Chest Pass x 6 reps B2. Swiss Bar Floor Press 3 sets x 3 reps C1. High Angled Chest-Supported Dumbbell Row 3 sets x 6-8 reps C2. Stability Ball Stir The Pot 3 sets x 10 reps/side C3. Alt. Yoga Plex 3 sets x 5 reps/side
Weeks 5-7: Day 3 (Wednesday): Arm Farm A1. Full-Body Movement Prep B1. Dumbbell Zottoman Curls 3 sets x 8-10 reps B2. Dumbbell JM Triceps Press 3 sets x 8-10 reps C1. Band In-Front Alt. Bicep Curls 2-3 sets x 15 reps/side C2. Band Alt. Tricep Pushdowns 2-3 sets x 15 reps/side C3. Band Behind Alt. Bicep Curls 2-3 sets x 15 reps/side C4. Band Alt. Tricep Overhead Extensions 2-3 sets x 15 reps/side
“Training with Alex this summer was one of the best training experiences I’ve ever had. Alex knew what he was doing with us while we were in season because he was also a baseball player so he knows how the body reacts to multiple baseball games. I was in some of the best shape i’ve ever been in as well as not being sore and taxed with the long summer season. He was able to put a program together for us that helped in every way for a baseball player and highly recommend that if you have the opportunity to train with Alex.” – Tyler Locklear
Weeks 5-7: Day 4 (Thursday): Strength Lower Body A1. Overcoming Isometric - Barbell Squat at 90 degrees or Overcoming Isometric Trap Bar Pin Pull (mid shin) 2 sets x 4-6 sec. MAX B1. Barbell Back Squat 3 sets x 1 rep at 95%+ or Elevated Trap Bar Deadlift 3 sets x 1 rep at 95% (They had the choice between the two exercises) B2. Prone Y-Handcuff to Swimmer Hover 3 sets x 8 reps D1. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter D2. Alt. Band-Behind Straight-Leg Deadbug 3 sets x 10 reps/side D3. 90/90 Hip Flow with Extension 3 sets x 5 reps/side
Weeks 5-7: Day 5 (Friday): Power Upper Body A1. Overcoming Isometric Push-Up 2 sets x 4-6 sec. seconds MAX B1. Band-Assisted Plyometric Push-Up 5 sets x 3 reps B2. Band Pull Aparts 5 sets x 10 reps each (Set 1: Diagonal Right, Set 2: Diagonal Left, Set 3: Overhand, Set 4: Underhand, Set 5: Band Over-Back) C1. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side C2. Stability Ball Stir The Pot 3 sets x 10 reps/side C3. Alt. Yoga Plex 3 sets x 5 reps/side Weeks 5-7: Day 6 and Day 7 Off from training
Position Player #4 (Outfielder)
A few games into our summer season this athlete began to experience some hip flexor tightness which he said flares up occasionally during the season. After a full assessment we implemented a soft tissue routine and some static stretching with band distraction prior to each training session. This “individualized movement prep” along with his lifting program helped to get him out of pain and feel good for the entirety of the summer. In addition, we also implemented hip openers/hip strengthening drills at the field (shown below) prior to batting practice and games. Our lifting schedule was: Monday, Thursday, and Saturday. He played mostly every game for us and felt great for each game so we kept the lifts virtually the same for the duration of the summer.
Pre-Batting Practice Routine: A. Hip Activation Series A1. Supine Leg Whip (Up and Down) 1-2 sets x 10 reps/side A2. Supine Leg Whip (Out and Back) 1-2 sets x 10 reps/side A3. Supine Single-Leg Glute Bridge 1-2 sets x 10 reps/side Pre-Game Routine: A1. Banded Hip Mobility Routine 1 set x 20 reps each movement Pre-Training Prep: A1. Complete SMR/Foam Rolling Upper + Lower Body + Glutes with lacrosse ball, and hip flexor with kettlebell B1. Banded Rear-Foot Elevated Hip Flexor Stretch with Single-Arm Lateral Reach 1 set x 1 min/side B2. Banded Glute Stretch on Bench 1 set x 1 min/side B3. Rocking Glute Stretch on Decline Bench 1 set x 10 reps/side B4. Rocking Hip Flexor Stretch on Decline Bench 1 set x 10 reps/side B5. Feet-Elevated/Banded Psoas March on Bench 1 set x 10 reps/side
“This training allowed me to build my body up without letting the season break me down. Workouts were tailored specifically to what my body needed. Lifting heavy in-season helped me maintain my level of play while continuing to get stronger.” – Jared McKenzie
Workout #1 (Monday) Power Emphasis A1. Banded Trap Bar Speed Pull 5 sets x 2 reps at 50% A2. Serratus Wall Slide with Foam Roller 5 sets x 6 reps B1. Banded Single-Arm Landmine Hand Switch Press 3 sets x 4 reps/side B2. Banded Single-Arm Bent-Over KB Row 3 sets x 6 reps/side B3. Alt. Yoga Plex 3 sets x 5 reps/side C1. Supine Body Weight Single-Leg Hip Thrust with Heel Elevated on Bench 2 sets x 8 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Alt. Stability Ball Deadbug 2 sets x 10 reps/side
Workout #2 (Thursday) Strength Emphasis A1. Medicine Ball Overhead Slam 2 sets x 3 reps (12 LB) A2. Barbell Front Squat 2 sets x 2 reps at 85%+ A3. Serratus Wall Slide with Roller 2 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side or Dumbbell Floor Press 3 sets x 4 reps (He had the choice between the two.) B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 8 reps/side C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #3 (Saturday) Strength Emphasis A1. Alt. SSB Step-Up to High Knee 3 sets x 4 reps/side A2. Serratus Wall Slide with Foam Roller 3 sets x 12 reps B1. Standing Single-Arm Landmine Press 3 sets x 6 reps/side B2. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/letter C3. Band-Behind Alt. Deadbug 2 sets x 10 reps/side
Starting Pitchers
Our starters were on a 7-day pitching rotation. Similar to how most colleges set up their rotation. It was great that our team was able to use this pitching cycle as most pitchers were able to stay in the same routine they used at school. In my opinion, when you have the luxury of using a 7-day rotation it’s fantastic for allowing your pitchers to get a lot of good training in. Here’s two training routines from a couple of our starting pitchers from this summer…
Starting Pitcher #1
This pitcher was a starting pitcher this spring season. He had a specific routine that he felt best doing prior to each start at school. He was on a 7-day cycle similar to his schedule at his college. We kept a lot of the exercises the same so he felt best for his start every 7 days.
Day 1 Following his start: Recovery/Movement, Tempos, Shoulder Mobility/Stability (We did this at the field following batting practice) A1. Full Movement Prep B1. Tempo Runs 10 runs x 100 yards each run (75% effort sprint) B2. Rest: EMOM (Every Minute on The Minute) C1. Shoulder Circuit x 3 rounds (At the field) C1. Prone Blackburn x 10 reps C2. Supinated Banded No-Money x 12 reps (Tempo) C3. Seated Scap Wall Slides x 15 reps (Tempo) C4. Serratus Wall Slide with Roller x 20 reps (Tempo)
Day 2 - Challenging Total Body Lift (Strength Emphasis) A1. Alt. Barbell Front Rack Reverse Lunge 4 sets x 3 reps/side A2. Alt. Lateral Speed Skater 4 sets x 3 reps/side A3. Serratus Wall Slide with Foam Roller 4 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps C1. Single-Arm KB Rack Supported RDL 4 sets x 6 reps/side C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps
Day 3 - Continuous Movement Circuits Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest A1. Forward Skip with Single Arm Forward Arm Circle + Backward Skip with Single-Arm Backward Arm Circle x 30 yards each A2. Forward + Reverse Inchworm x 3 reps/side A3. 90/90 Hip Switch with Hip Extension x 5 reps/side Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest B1. Lateral Skip with Side-to-Side Arm Swing x 30 yards/side B2. Down Dog to Alt. Toe Tap x 5 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side
Day 4 - Total Body Lift (Power Emphasis) A1. SSB Box Squat for Speed 8 sets x 2 reps at 50% A2. Alt. Lateral Speed Skater 8 sets x 2 reps/side A3. Serratus Wall Slide with Foam Roller 8 sets x 6 reps B1. Single-Arm Landmine Row to Press 4 sets x 3 reps/side B2. Single-Arm Dumbbell 3-Point Row 4 sets x 8 reps/side B3. Squat to Stand with Diagonal Reach 4 sets x 5 reps C1. Alt. KB Goblet Lateral Lunge 3 sets x 6 reps/side C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Day 5 - Off from Training Day 6 - CNS Primer (Day before his start) A1. Full Body Movement Prep B1. Trap Bar Overcoming Isometric 3 sets x 5 seconds MAX B2. Alt. Lateral Speed Skaters 3 sets x 2 reps/side B3. Rest: 2 min C1. Mobility Flow x 5-10 min. Continuously Forward hand walk, alt. strider to open-up, down dog, up dog, cervical rotation, child's pose, hand walk to back into squat Day 7 - Pitch
For the coming weeks we made a few adjustments to this athletes training. He preferred to train hard the day after his start so instead of doing recovery work the day after he completed a challenging total body lift the day after his start. The second adjustment we made was including rotational medicine ball throws on his day 4 (Total Body Lift – Power Emphasis). This particular athlete felt like they helped with his sequencing on the mound. The final change we made was the day prior to his start (Day 6). He did not like the overcoming isometric, trap bar deadlift. However, he still said he felt his best training the day prior to his start. We adjusted his training on this day to stimulate the CNS.
Weeks 2-7 Training Day 1 - Challenging Total Body Lift (Strength Emphasis) A1. Alt. Barbell Front Rack Reverse Lunge 4 sets x 3 reps/side A2. Serratus Wall Slide with Foam Roller 4 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps C1. Single-Arm KB Rack Supported RDL 4 sets x 6 reps/side C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps
“The training that Alex provided for my team and I was structured and intense. Being able to attack an individual plan truly separates this training from anything else. I got some great work in this summer!” – Hayden Thomas
Day 2 - Continuous Movement Circuits + Shoulder Strength/Mobility A1. Continuous Movement Circuit x 10-15 min, no rest A1. Forward Skip with Forward Arm Circles x 30 yards A2. Backward Skip with Backward Arm Circles x 30 yards A3. Backwards Serratus Crawl x 10 yards A4. Prisoner Ghost Side-Hurdle x 5 reps/side B1. Continuous Movement Circuit #2 x 10-15 min, no rest B1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side B2. Down Dog to Alt. Toe Tap x 10 reps/side B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side C1. J-Band Shoulder Series x 2-3 sets C1. J-Band Y’s with Iso-Hold x 8-10 reps C2. J-Band T’s with Iso-Hold x 8-10 reps C3. J-Band A’s with Iso-Hold x 8-10 reps C4. J-Band W’s with Iso-Hold x 8-10 reps
Day 3 - Total Body Lift (Power Emphasis) or Sprint Workout at Field There were times when this athlete couldn’t get to the gym to train on this day. When the weight room wasn’t an option, we ran sprints at the field after he threw. Total Body Power Lift A1. SSB Box Squat for Speed 8 sets x 2 reps at 50% A2. Alt. Lateral Speed Skater 8 sets x 2 reps/side A3. Serratus Wall Slide with Foam Roller 8 sets x 6 reps B1. Single-Arm Landmine Row to Press 4 sets x 3 reps/side B2. Medicine Ball Side Rotational Scoop Toss 4 sets x 2 reps/side B3. Wall Single-Leg RDL to Open-Up 4 sets x 6 reps/side C1. Alt. KB Goblet Lateral Lunge 3 sets x 6 reps/side C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Sprint Workout following Batting Practice A1. 2 sprints x 10 yards (60 sec. rest after each) A2. Alt. Bent-Knee Deadbug with Exhale 2 sets x 5 reps/side B1. 2 sprints x 20 yards (2 min rest after each) B2. Alt. Bent-Knee Deadbug with Exhale 2 sets x 5 reps/side C1. Build-Up + Flying Sprints 2-4 sprints 20 + 20 (95%) (3 min rest after each) C2. Alt. Bent-Knee Deadbug with Exhale 4 sets x 5 reps/side
Day 4 - Continuous Movement Circuits Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest A1. Forward Skip with Single Arm Forward Arm Circle + Backward Skip with Single-Arm Backward Arm Circle x 30 yards each A2. Forward + Reverse Inchworm x 3 reps/side A3. 90/90 Hip Switch with Hip Extension x 5 reps/side Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest B1. Lateral Skip with Side-to-Side Arm Swing x 30 yards/side B2. Down Dog to Alt. Toe Tap x 5 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side
Day 5 - Off from training Day 6 - CNS Primer (Day before his start) A1. Medicine Ball Overhead Slam 4 sets x 3 reps A2. Band-Assisted Plyometric Push-Up 4 sets x 4 reps A3. Box Jumps (50% of max box jump height) 4 sets x 5 reps 10-20 sec. Rest after each exercise. At the end of each round he worked on supine diaphragmatic breathing by taking 5 deep breathes (3 sec. inhale followed by a 5 sec. exhale) B1. Overhand Band Pull Apart 3 sets x 15 reps B2. Alt. Bent-Knee Deadbug with exhale on each rep 3 sets x 10 reps/side C1. Mobility Flow x 5-10 min. Continuously Forward hand walk, alt. strider to open-up, down dog, up dog, cervical rotation, child's pose, hand walk to back into squat Day 7 - Pitch
Starting Pitcher #2
This pitcher joined us the last month of the season. His first two appearances on the mound came as a reliever. After doing well in his two outings, we moved him into the starting rotation (7-day rotation). As you’ll notice below, this athlete felt comfortable lifting only one day in-between starts. This made his body feel best for the two starts he made for us. In those two starts he threw 7 innings combined, gave up zero hits, zero runs, and struck out 5.
Week 1 Training: Day 1 - Recovery Day (Movement, Shoulder Mobility/Stability, Tempos) A1. SMR/Soft Tissue Series B1. Continuous Movement Circuit x 30 minutes or 5 rounds B1. 90/90 Hip Switch with Ext. + Lunge x 5 reps/side B2. Prone YTWA Liftoff x 10 reps/letter B3. Alt. Yoga Plex x 5 reps/side B4. Alt. RDL KB Switch x 10 reps/side C1. Shoulder Circuit x 2-3 rounds C1. Blackburn x 10 reps C2. Supinated Banded No-Money x 12 reps (Tempo) C3. Seated Scap Wall Slides x 15 reps (Tempo) C4. Serratus Wall Slide with Roller x 20 reps (Tempo) C5. Single-Arm KB Overhead Carry x 30 yards/side D1. Tempo Treadmill Program Treadmill set to 1 degree incline 1 set = Walk at 3.5 mph for 2 min + Jog at 8.0-9.0 mph for 1 min 6-7 total sets for a total time of 20+ minutes Once completed, he performed a 4 min cool down by walking for 4 minutes at 3.0 mph
Day 2 - Challenging Total Body Lift (Strength Emphasis) A1. Medicine Ball Overhead Slam 2 sets x 3 reps (12 LB) A2. Barbell Front Squat 2 sets x 2 reps at 85% A3. Serratus Wall Slide with Foam Roller 2 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side B2. Chest-Supported Dumbbell Row 3 sets x 8 reps B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Single-Leg Dumbbell RDL 4 sets x 6 reps/side C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps C3. Ab Wheel Rollout with Exhale 4 sets x 12 reps
Day 3 - Continuous Movement Circuits Movement Circuit #1 (A1-A4) x 10-15 min continuously, no rest A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side A2. Forward + Reverse Bear Crawl x 5 yards forward + 5 yards backward A3. Prisoner Ghost Side Hurdle x 5 reps/side A4. Scapular Push-Up x 12 reps Movement Circuit #2 (B1-B4) x 10-15 min continuously, no rest B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each B2. Forward + Reverse Inchworm x 3 reps each B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side B4. Down Dog to Alt. Toe Tap x 5 reps/side
Day 4 - Sprint Workout Following Bullpen A1. Sprints 2 sprints x 10 yards A2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side A3. Rest: 1 minute B1. Sprints 2 sprints x 20 yards B2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side B3. Rest: 2 minutes C1. Build + Flying Sprints 2 sprints x 20 + 20 (95%) C2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side C3. Rest: 3 minutes
Day 5 - Continuous Movement Circuits Movement Circuit #1 (A1-A3) x 10-15 min continuously, no rest A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side A2. Forward + Reverse Inchworm x 3 reps each A3. 90/90 Hip Switch with Extension x 5 reps/side Movement Circuit #2 (B1-B3) x 10-15 min continuously, no rest B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each B2. Down Dog to Toe Tap to Thoracic Rotation x 5 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach x 5 reps/side Day 6 - OFF from Training Day 7 - Pitch
“Alex is one of the most knowledgeable strength trainers I’ve ever worked with. As a starting pitcher with Orleans, Alex helped to develop a personalized weekly plan for me to perform at my best on the mound. He covered everything necessary from recovery work, lifts, movements circuits, and shoulder care. I’m thankful for his help and will continue to implement his training style throughout my career.” – Nate Florence
Week 2 Training: Day 1 - Recovery Day (Movement, Shoulder Mobility/Stability, Tempos) A1. SMR/Soft Tissue Series B1. Continuous Movement Circuit x 30 minutes or 5 rounds B1. 90/90 Hip Switch with Ext. + Lunge x 5 reps/side B2. Prone YTWA Liftoff x 10 reps/letter B3. Alt. Yoga Plex x 5 reps/side B4. Alt. RDL KB Switch x 10 reps/side C1. Shoulder Circuit x 2-3 rounds C1. Blackburn x 10 reps C2. Supinated Banded No-Money x 12 reps (Tempo) C3. Seated Scap Wall Slides x 15 reps (Tempo) C4. Serratus Wall Slide with Roller x 20 reps (Tempo) C5. Single-Arm KB Overhead Carry x 30 yards/side D1. Tempo Treadmill Program Treadmill set to 1 degree incline 1 set = Walk at 3.5 mph for 2 min + Jog at 8.0-9.0 mph for 1 min 6-7 total sets for a total time of 20+ minutes Once completed, he performed a 4 min cool down by walking for 4 minutes at 3.0 mph
Day 2 - Challenging Total Body Lift (Strength Emphasis) A1. Medicine Ball Overhead Slam 3 sets x 3 reps (12 LB) A2. Barbell Front Squat 3 sets x 1 rep at 95%+ A3. Serratus Wall Slide with Foam Roller 3 sets x 12 reps B1. Band-Resisted Push-Up 3 sets x 6-8 reps B2. Chest-Supported Dumbbell Row 3 sets x 8 reps B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Single-Leg Dumbbell RDL 4 sets x 6 reps/side C2. Prone RRP (Row Rotate Reach) on Incline Bench 4 sets x 10 reps
Day 3 - Continuous Movement Circuits Movement Circuit #1 (A1-A4) x 10-15 min continuously, no rest A1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side A2. Forward + Reverse Bear Crawl x 5 yards forward + 5 yards backward A3. Prisoner Ghost Side Hurdle x 5 reps/side A4. Scapular Push-Up x 12 reps Movement Circuit #2 (B1-B4) x 10-15 min continuously, no rest B1. Forward Skip with Forward Arm Circle + Backward Skip with Backward Arm Circle x 30 yards each B2. Forward + Reverse Inchworm x 3 reps each B3. 90/90 Hip Switch with Extension + Lunge x 5 reps/side B4. Down Dog to Alt. Toe Tap x 5 reps/side
Day 4 - Sprints Following Bullpen A1. Sprints 2 sprints x 10 yards A2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side A3. Rest: 1 minute B1. Sprints 2 sprints x 20 yards B2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side B3. Rest: 2 minutes C1. Build + Flying Sprints 2 sprints x 20 + 20 (95%) C2. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side C3. Rest: 3 minutes
Day 5 - Continuous Movement Circuits + Shoulder Mobility/Strength A1. Continuous Movement Circuit x 10-15 min A1. Forward Skip with Forward Arm Circles x 30 yards A2. Backward Skip with Backward Arm Circles x 30 yards A3. Reverse Inchworm x 6 reps A4. 90/90 Hip Switch with Extension + Lunge x 5 reps/side B1. Continuous Movement Circuit #2 x 10-15 min B1. Side-Shuffle with Side-to-Side Arm Swing x 30 yards/side B2. Down Dog to Alt. Toe Tap to Thoracic Rotation x 5 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Reach x 5 reps/side C1. J-Band Shoulder Series x 2-3 sets C1. J-Band Y’s with Iso-Hold x 8-10 reps C2. J-Band T’s with Iso-Hold x 8-10 reps C3. J-Band A’s with Iso-Hold x 8-10 reps C4. J-Band W’s with Iso-Hold x 8-10 reps Day 6 - OFF from Training Day 7 - Pitch
Relief Pitchers
Most of our relief pitchers threw two days per week. This meant less time in the weight room. To reiterate, the only goal with our in-season training was to FACILITATE on-field out-put. I didn’t want to use all our athletes’ energy in the gym. I wanted all that energy to be used on the field, dominating at their position. Having said this, our relievers trained two times per week around their outings. Our pitching coach, Matthew Troupe who is the current pitching coach at the University of Hawaii did a great job all season of staying in constant communication with myself and our players to ensure their training and outings were synced up perfectly.
Relief Pitcher #1
This particular athlete liked lifting only on the day after his outings. He threw two times per week so we were able to get two training sessions in each week. After each outing we alternated between workout #1 and workout #2 shown below.
Training Weeks 1-3 Workout #1 Strength Emphasis A1. Overhead Medball Slam 2 sets x 3 reps (12 LB) A2. Barbell Front Squat 2 sets x 2 reps at 85%+ A3. Serratus Wall Slide with Roller 2 sets x 12 reps B1. Band-Resisted Push-Up 3 sets x 6-8 reps B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Half-Kneeling Banded Face Pull 2 sets x 15 reps C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Workout #2 Power Emphasis A1. SSB Box Squat for Speed 5 sets x 2 reps at 50% A2. Serratus Wall Slide with Roller 5 sets x 6 reps B1. Standing Single-Arm Landmine Press 3 sets x 6 reps/side B2. Single-Arm Dumbbell 3-Point Row 3 sets x 8 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Dumbbell Goblet Alt. Reverse Lunge 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Stability Ball Stir The Pot 2 sets x 10 reps/side
Relief Pitcher Training Weeks 4-6 Workout #1 Strength Emphasis A1. Overhead Medball Slam 3 sets x 3 reps (12 LB) A2. Elevated Trap Bar Deadlift or Barbell Front Squat (He had the choice between the two exercises) 3 sets x 1 rep at 95%+ A3. Serratus Wall Slide with Roller 3 sets x 12 reps B1. Alt. Dumbbell Bench Press 3 sets x 4 reps/side / Dumbbell Floor Press 3 sets x 4 reps (We alternated between both exercises. He was given the choice each training day) B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Single-Leg Chain Hip Thrust with Upper Back on Bench 2 sets x 8 reps/side C2. Prone YTWA Raise on Incline Bench 2 sets x 10 reps/letter C3. Alt. Band-Behind Bent-Knee Deadbug 2 sets x 10 reps/side
Workout #2 Power Emphasis A1. Barbell Front Squat for Speed 6 sets x 2 reps at 50% A2. Serratus Wall Slide with Roller 6 sets x 5 reps B1. Split-Stance Single-Arm Press 3 sets x 4 reps/side B2. Single-Arm Dumbbell Chest-Supported Row 3 sets x 8 reps/side B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Alt. Double-Kettlebell Front-Rack Reverse Lunge 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Reverse Crunch with Kettlebell Counterbalance 2 sets x 8 reps
Relief Pitcher #2
This athlete’s training cycle consisted of two total body workouts per week. One of these workouts was completed the day after his outing. This day was our “strength focused lift” and was more challenging out of the two. The other workout took place the day prior to his outing. He was technically “hot” on this day but in case of an emergency he wasn’t going to pitch. For this athlete’s second workout of the week we focused on total body power. Total volume was kept low, and exercises were chosen to not interfere with his next outing.
Relief Pitcher Wave 1 (Weeks 1-4) Workout #1 Strength Emphasis (Day Following Outing) A1. Overhead Medicine Ball Slam 2 sets x 3 reps A2. Barbell Front Squat 2 sets x 2 reps at 85% A3. Serratus Wall Slide with Roller 2 sets x 12 reps B1. Dumbbell Bench Press 3 sets x 4-6 reps (RPE: 7-8) B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps (RPE: 7-8) B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Alt. Dumbbell Goblet Reverse Lunge 3 sets x 6 reps/side C2. Prone Y, T, ER, A Raise with Iso-Hold on Incline Bench 3 sets x 8 reps/letter C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Workout #2 Power Emphasis (Day Before an Outing) A1. Trap Bar Jump 8 sets x 1 rep at 30% A2. Serratus Wall Slide with Roller 8 sets x 5 reps B1. Single-Arm Landmine Rotational Press 3 sets x 4 reps/side B2. Split-Stance Single-Arm Landmine Dead-Stop Row 3 sets x 6 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Chain-Resisted Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
For our second wave of training, we kept our total body power workout the exact same. This lift made him feel great for his outing and we wanted to keep it that way. As for our challenging strength emphasized lift we changed up some of the exercises and went heavier on our main lift as you’ll see below. On this day, you’ll also notice I gave him a few options to choose from. I feel it’s important to do this in season to allow the athlete to choose what will make his body feel best on that day.
Relief Pitcher Wave 2 (Weeks 5-7) Workout #1 Strength Emphasis (Day Following Outing) A1. Overhead Medicine Ball Slam 3 sets x 3 reps A2. Barbell Front Squat or Elevated Trap Bar Deadlift 3 sets x 1 rep at 95%+ (He had the choice between the two exercises) A3. Serratus Wall Slide with Roller 3 sets x 12 reps B1. Dumbbell Bench Press Variation 3 sets x 4 reps (Alt. DB Bench Press, DB Floor Press, DB Bench Press) - Athlete had the choice each workout(RPE: 7-8) B2. Chest-Supported Dumbbell Row 3 sets x 6-8 reps (RPE: 7-8) B3. Squat to Stand with Diagonal Reach 3 sets x 5 reps C1. Alt. Dumbbell Goblet Reverse Lunge 3 sets x 6 reps/side C2. Prone Y, T, ER, A Raise with Iso-Hold on Incline Bench 3 sets x 8 reps/letter C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
“Alex is up there with some of the best coaches I’ve been around. He works extremely hard to develop an individualized workout for everyone that is not far off perfect. Thanks to him I not only stayed healthy, but actually got stronger throughout the taxing summer!” – Connor Housley
Workout #2 Power Emphasis (Day Before an Outing) A1. Trap Bar Jump 8 sets x 1 rep at 30% A2. Serratus Wall Slide with Roller 8 sets x 5 reps B1. Single-Arm Landmine Rotational Press 3 sets x 4 reps/side B2. Split-Stance Single-Arm Landmine Dead-Stop Row 3 sets x 6 reps/side B3. Alt. Quad-Pull to Lateral Lunge with Overhead Reach 3 sets x 5 reps/side C1. Chain-Resisted Hip Thrust with Upper Back on Bench 2 sets x 6 reps/side C2. Band Pull Apart Circuit 2 sets x 5 reps each (Diagonal R/L, Overhand, Underhand, Dislocator) C3. Alt. Bent-Knee Deadbug 2 sets x 10 reps/side
Relief Pitcher #3
This athlete’s training differed from the majority of our players this summer. This player needed more tempo work for the extreme ranges of motion that his body presented (hyper mobility). We lifted one to two days per week, following his outings and alternated between each lift for the majority of the summer. You’ll notice below, his main movement for each workout involves a slow eccentric. This is something I RARELY program for an athlete in season. However, for this particular athlete, it’s what he needed and these workouts greatly benefited him for the duration of the summer.
Workout #1 Strength Emphasis A1. Kettlebell Goblet Eccentric Split Squat 4 sets x 6 reps/side with a slow controlled lowering on each rep A2. Serratus Wall Slide with Foam Roller 4 sets x 8 reps B1. Bodyweight Yoga Pushup 3 sets x 8-10 reps B2. Chest-Supported Dumbbell Row 3 sets x 12 reps B3. Alt. KB Goblet Cossack Squat 3 sets x 10 reps/side (Light weight, slow controlled transition side-to-side to keep tension on glutes and hamstrings) C1. Single-Leg Bodyweight Hip Thrust with 3 sec. Iso-Hold at the top of each rep 3-4 sets x 8 reps/side C2. Prone Row Rotate and Reach on Incline Bench 3-4 sets x 10 reps C3. Stability Ball Stir The Pot 3-4 sets x 10 reps/side
Workout #2 Strength Emphasis A1. Kettlebell Goblet Eccentric Rear-Foot Elevated Split Squat 4 sets x 6 reps/side with a slow controlled lowering on each rep A2. Serratus Wall Slide with Foam Roller 4 sets x 8 reps B1. Standing Single-Arm Landmine Press 3 sets x 8 reps/side B2. Single-Arm Chest-Supported Dumbbell Row 3 sets x 8 reps/side B3. Alt. KB Goblet Cossack Squat 3 sets x 10 reps/side (Light weight, slow controlled transition side-to-side to keep tension on glutes and hamstrings) C1. Single-Leg Bodyweight Hip Thrust with 3 sec. Iso-Hold at the top of each rep 3-4 sets x 8 reps/side C2. Prone YTWA Raise on Incline Bench 3 sets x 10 reps/letter C3. Stability Ball Stir The Pot 3 sets x 10 reps/side
Wrapping Up
Over the course of this summer, I had the opportunity to work with over 20+ players from our team. The workouts shown above are just a small sample size of what went into our training this season. The cape is special, anyone who’s ever been to a game knows this but for me, the relationships that I was able to make with each player will last a lifetime. I’m very thankful for our head coach, Kelly Nicholson for giving me this opportunity, and for the players for entrusting me with helping to further their careers!
In-Season Training Program
Most of the workouts shown above are straight from the training templates featured in our Baseball In-Season Training Program. If you’re someone who wants to dominate on the field I HIGHLY recommend that look into this program. CLICK HERE for more information!
