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Power Up Your Game: A Middle School Baseball Player’s Guide to Starting a Safe & Effective Strength Training Program

Starting a strength training program as a middle school baseball player can be beneficial for improving performance and preventing injuries. However, it’s important to approach it safely and with proper guidance.

Here’s a step-by-step guide:

Consult a Coach or Trainer: Before starting any strength training program, it’s essential to consult with a knowledgeable coach or trainer who understands the specific needs and limitations of young athletes. They can provide guidance on appropriate exercises and techniques.
Focus on Fundamentals: Begin with bodyweight exercises and focus on mastering proper form and technique before adding weights. Fundamental movements such as squats, lunges, push-ups, and pull-ups are excellent starting points.
Start Light: Start with light weights or resistance bands to avoid injury and allow your body to adapt to the new stress. Gradually increase the intensity and resistance as you become stronger and more proficient in your movements.
Include Compound Exercises: Compound exercises involve multiple muscle groups and are great for building overall strength and athleticism. Examples include squats, deadlifts, and rows.
Incorporate Plyometrics: Plyometric exercises – such as box jumps, jump squats, and medicine ball throws – can help improve power and explosiveness, which are essential for many aspects of baseball, including pitching, hitting, and fielding.
Focus on Core Strength: A strong core is crucial for stability and transferring power from the lower body to the upper body in baseball movements. Incorporate exercises such as planks, Russian twists, and bicycle crunches to strengthen your core.
Prioritize Recovery: Ensure you have proper rest and recovery between workouts. This includes getting enough sleep, staying hydrated, and eating a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and repair.
Stay Consistent: Consistency is key to seeing results from any training program. Aim to strength train at least 2-3 times per week, but be mindful that rest is also crucial for progress.
Listen to Your Body: Pay attention to how your body responds to training. If you experience pain or discomfort beyond normal muscle soreness, it’s essential to rest and consult a coach or healthcare professional to prevent injury.
Monitor Progress: Keep track of your workouts, including exercises, sets, reps, and weights used. This will help you gauge your progress over time and make adjustments to your training program as needed.

By following these guidelines and working closely with a coach or trainer, a middle school baseball player can safely and effectively start a strength training program to improve their performance on the field.

Time Efficient TRX Baseball Workout

So you have been rocking your baseball off-season training program, but your calendar just filled up with other commitments later this week and you are not sure how you are going to get your 3rd training session in.

Break out your TRX Suspension Trainer and you can get your training done effectively and efficiently.

With its portability and versatility, you can incorporate a multitude of bodyweight exercises and perform them one after the other so you can challenge your strength and your cardiovascular conditioning at the same time. But let’s not get too detailed on the piece of equipment itself (you can do that here).

Let’s get right down to the sample TRX baseball workout so you can make the most of your busy schedule.

Sample TRX Baseball Workout

If you have the time, make sure you start with some soft tissue work that includes a foam roller or the tools in this Trigger Point Starter Set. Here’s what you need to hit.

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Next, make sure you get your dynamic warm-up in. You don’t need any equipment for this, but to make it fun, we’ll use the TRX for some of the following movements to get your heart rate up and your muscles prepared for the tougher TRX movements.

Complete the following movements one after the other with minimal rest. Complete the cycle 2-3 times.

TRX Basic Squat – 15 reps
Reverse Lunge and Twist in place – 5 reps each side
TRX Row – 15 reps
World’s Greatest Stretch in place – 5 reps each side
Reverse Inch Worms – 5 reps
TRX Lateral Lunge – 5 reps each side

Okay, now for the meat of the training – your time efficient TRX baseball workout. We are going to create two separate circuits of 4 exercises. After each set, rest for 1 minute and then repeat the circuit. When you have completed all sets on the first circuit, move to the second circuit.

Depending on your time restraints, shoot for 2-3 sets of each circuit.

Circuit One

TRX Squat Jump x 10
TRX Push-up x 10
TRX 1-leg Lunge x 10 each
TRX W’s x 10

Circuit Two

TRX 1-leg Squat x 8 each leg
TRX Torso Rotation x 10 each side
TRX T’s x 12
TRX Body Saw x 12

Again, if you have the time, make sure you finish up with some quality soft tissue work. If you perform your soft tissue work directly after the above circuits, then reserve some time later in the day or before you go to bed to roll out any tightness or knots you may have. Hop on that foam roller and get after it.

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Get Back to Basics in Your Next Training Session

Remember, this is a fill-in workout because you are pressed for time. Do not make this a staple of every training session. You need to make sure you are still including medicine ball work, deadlifts, squats, and baseball-specific conditioning on a regular basis. Incorporate this TRX baseball workout when you truly do not have the time to complete your programmed training.

Good luck!

Sample Baseball Off-Season Workout – Phase 3

If you are looking for a baseball off-season workout, then you are in the right place. We have already discussed general guidelines for a baseball training program, and then laid out a sample baseball off-season workout for Phase 1 and Phase 2. If you have not read those three different posts, then I would recommend going back to check them out before continuing.

Now, let’s take a look at Phase 3.

During the first two months of the off-season baseball players need to concentrate on their strength and conditioning and give their throwing arms some time off from throwing. While we recommend not throwing through Phase 3 as well, you can consider starting your throwing program later in the month. Waiting until November will give your arm a full 3 months of recovery from the stresses of throwing a baseball. That’s 25% of the year and can make a huge difference in how you feel and how well your arm “bounces back” when you do pick up a baseball again.

We’ll discuss the specifics of adding in a throwing program more in Phase 4.

Let’s take a look at the overall year again and discuss our goals for Phase 3. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.

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.

Unless injuries were season-ending, any nagging issues should begin to fade by the 3rd month of the off-season. So, for Phase 3 specifically, our goals will be, but are not limited to:

Evaluate Phase 2 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
- Upper body pulling exercises should balance out pushing exercises. Depending on the individual, some pushing exercises could be eliminated. Or, plan pulling vs. pushing exercises in a 2:1 ratio.
Increase volume of power-based movements such as medicine ball work and plyometrics
Consistently perform soft tissue and flexibility work.
Continue to hold off on any throwing. Or, start a light throwing regimen near the middle to end of the month. This will really vary depending on the individual.
If you have not done so already, consider adding in baseball-specific conditioning.

Phase 3 begins where Phase 2 finishes. Depending on your training experience and level of fatigue at the end of Phase 2, you may want to consider a deload or recovery week prior to beginning Phase 3. 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. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.

Off-Season Baseball Strength Program – Phase 3 Overview

The TP Quadballer is excellent for soft tissue work.

Each training day will include the following segments, and each segment will be done in the order listed:

Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll

For the purposes of this article and to make a smooth transition from the sample Phase 2 program, a 3-day per week program will be considered. 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. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.

Sample Off-Season Baseball Strength Program – Phase 3

For Phase 3, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.

**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**

Day 1

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

Glute Bridge – 2 x 12, hold last rep 20 seconds
Squat with mini-band – 2 x 10
Standing Rotations – 2 x 8 each side
I’s, Y’s, T’s, External Rotation with band – 2 x 10 each (or Crossover Symmetry program)
Stability Ball Kneeling Rollout – 1 x 10

Dynamic Warm-up

The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.

Walking Lunge – 1 x 10 yards
Reverse Lunge with Reach and Lean – 1 x 10 yards
Walking Knee Hugs – 1 x 10 yards
World’s Greatest Stretch with Rotation towards lead leg – 1 x 10 yards
Footwork/Movement Drills
- Tall, Lean, and Fall Drill, 5 Yards – 1 each @ 60%, 70%, 80%, and 90% effort
- Crossover shuffle in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
- 2 over, 2 back in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
Lateral Shuffle – 1 x 10 yards each direction

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.

90 Degree Rotational Box Jump – 4 x 3 each
“Hot Feet” Medicine Ball Rotational Chest Pass – 4 x 3 each side

Trap Bar Deadlift – 3 x 5
1-arm DB Bench Press – 3 x 6 each

TRX Single Leg Squat – 3 x 8 each
Inverted Row – Overhand Grip – 3 x 10

Stability Ball 1-leg Hamstring Curl – 2 x 6 each
TRX W’s – 2 x 10

Cable Pallof Press – 2 x 5 each side; 3 sec hold each rep
Reverse Hyper – 2 x 10

Conditioning

Delayed Steal Sprints – With this specific conditioning drill you will get to work on your delayed steal technique while also mixing in some sprint work. Set up three cones – a start cone, a cone at 45 feet, and a cone at 90 feet. Assume the lead off position at the start cone. Pretend the pitcher has started his delivery and take two shuffles toward the second cone. The shuffles should be aggressive and cover as much ground as possible. Upon completion of the second shuffle, turn your hips and sprint. Complete your sprint through the prescribed distance. The first few sets really let you work on your acceleration.

2 x 45 feet – Sprint through the halfway cone and jog it out the remainder of the 90 feet. Walk back to the start cone for rest.
4 x 90 feet – Sprint through the 90 foot mark (not to it). Walk to the start cone for rest.
2 x 45 feet – Complete as described above.

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Day 2

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

1-leg Glute Bridge – 2 x 10 each side, hold last rep 10 seconds
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations on wall– 2 x 10 seconds each arm
Side Plank – 1 x 60 seconds each side

Dynamic Warm-up

The following should take 10-12 minutes to complete. Unlike previous warm-up routines listed, this particular warm-up is done in place with prescribed reps. You will also need a jump rope. Complete each movement deliberately. Do not just go through the motions.

Jump Rope – 50 Singles
Reverse Lunge with Twist – 1 x 5 reps each
Jump Rope – Footwork, 50 Scissors
Jump Rope – Footwork, 50 Jumping Jacks
World’s Greatest Stretch with twist away from lead leg – 1 x 6 each
Reverse Inch Worms (in place) – 1 x 5
Jump Rope – Footwork, 50 High knees
Lateral Squat – 1 x 10 reps each
Jump Rope – 10-20 Double Unders

Strength

As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.

45 Degree Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam to the Front – 4 x 3 each side
Prone Stability Ball W’s – 3 x 8

Box Squat – 3 x 5
Feet Elevated Push-up – 3 x 10
Dynamic Hip Adductor Stretch – 2 x 8 each side

DB RDL – 3 x 6
Split Squat 1-arm Band Row – 3 x 10 each side

DB Goblet Lateral Lunge on Slideboard– 3 x 6 each side
TRX Low Row, palms up – 2 x 10

TRX Knees to Elbows – 2 x 12
Farmer’s Walk – 2 x 40 yards

Conditioning

Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 60 yards, but only the second 30 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 30 and 60 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 30-yard sprints at 50% effort
6 60-yard Build-Up sprints: first 30 yards at 75% effort, second 30 yards at 100% effort
2 30-yard Build-Up sprints: first 15 yards at 75% effort, second 15 yards at 100% effort

After each sprint, use your walk back to the starting line as your rest.

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Day 3

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

Quadruped Opposites – 2 x 30 second each side
Quadruped Hip Circles – 1 x 10 forward and backward each side
Lateral Squat – 1 x 10 each
TRX W’s – 2 x 12
Standing Rotations – 2 x 8 each side

Dynamic Warm-up

Reverse Lunge with Reach and Lean- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch (twist optional) – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
Straight Leg Skip – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
High Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Shuffle, Shuffle, Sprint – 2 x 10 yards each direction – 75% effort

Strength

Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.

90 Degree Rotational Broad Jump – 4 x 3 each direction
Medicine Ball Chest Pass– 4 x (5 x 5)
Rhythmic Stabilization (Throwing Position) – 2 x 10 seconds each – 90/90 position and follow through position

BB Glute Bridge – 3 x 8
Chin-up – 2 x 8, 2 x Max

DB Reverse Lunge to RDL – 3 x 5 each side
TRX Rotational Pull – 3 x 6 each

Wide Stance Anti-Rotation Chop – 2 x 10 each side

Hand March (plank position) – 2 x 20

Conditioning

Lateral Sled Drags – Attach a TRX strap or other handles to a sled. Turn sideways and hold the handle with one hand. Start by driving the knee of your trail leg up and across the front of your body. Drive it back through the ground to move laterally.

6 x 20 yards each direction; rest to full recovery between sets (at least 1-2 minutes, longer if needed)

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Week by Week Progressions

Remember, Phase 3 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.

Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.

Final Words

The sample Phase 3 program outlined above should give you a solid continuation from Phase 2 of your off-season baseball strength program. Phase 3 will continue to progress you to more advanced movements from Phase 2, challenge you a little more in your movement patterns and overall strength, and build upon the foundation of strength, mobility, and stability you have already built in Phases 1 and 2.

If you have any questions, feel free to contact us using the contact page on the menu above.

Good luck!

Off-Season Baseball Training Info You Need to Read

It’s now the baseball off-season for most levels of baseball – youth, high school, college, and minor league ball. If you are like most ballplayers, you are already thinking about next season and what you need to do over the course of the next 5-6 months to make it the best season of your career. At Baseball Training Methods, we seek out the best information possible in regards to baseball strength and conditioning so that you don’t have to. Below are three articles you should read as you begin your off-season baseball training.

How to Get the Most Out of Your Baseball Offseason Training – There are a few things you need to do in order to set a great foundation for the start of your off-season baseball training program. In this article, Mike Reinold will break down issues you should address prior to starting your off-season strength and conditioning including why you should take time off from throwing, why regeneration is important, and a better approach to rehabilitating lingering injuries.

To Play or Not to Play Multiple Sports? – Should young ballplayers play multiple sports or just baseball? Can playing multiple sports help your development as a baseball player and athlete? In this article over on the Full Windup website, Phil Tognetti looks at the benefits of playing multiple sports throughout the year, and if you only play baseball, what you need to be doing in the off-season to maximize your athleticism and lower the risk of injury.

The Biggest Mistake Pro Baseball Players Make? – While some ballplayers are eager to get right back into the gym when the season ends, in reality, many high school, college, and pro guys look to the fall season as a time to take off for an extended period. In this article, Eric Cressey makes the case for getting back in the gym as soon as possible. It doesn’t necessarily mean you need to lift super heavy and condition until you puke, but at least start the ball rolling on your strength training and your recovery process from the previous season.