Ultimate Baseball Offseason Workout

Phase II

Phase II (4 weeks)

Frequency: Workout three times a week.

WARM UP A. Power-

1. Power Cleans ­ 6 x 4 Alternate Split Squats ­ 4 x 6 w/Weight
2. Tuck Jumps ­ 4 x 6 w/Weight

B. Strength ­ 3 x 8 - 12

1. Bar Squats / Step Ups / Regular Dead Lifts Glutes
2. Triceps

C. Core Stability ­ 2 x 20 - 30

1. Crunches/ Diagonal Crunches / Jack Knife
2. Lateral Crunches

Phase III

Phase III (2 weeks)

Frequency: Workout three times a week.

WARM UP A. Power-

1. Power Cleans ­ 6 x 3 Alternate Split Squats ­ 6 x 4 w/Weight
2. Tuck Jumps ­ 6 x 4 w/Weight

B. Strength ­ 3 x 5

1. Bar Squats / Step Ups / Regular Dead LiftsGlutes
2. Triceps

C. Core Stability ­ 2 x 20 - 30

1. Crunches / Diagonal Crunches /Jack Knife
2. Lateral Crunches

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