King's HS Baseball Off-Season Workout

Dec 8, 20191 like104 views

This document outlines an off-season training plan for a baseball player with daily drills, biweekly sprint and leg exercises, and a four day a week weight training split targeting different muscle groups each session. The plan includes exercises, sets, reps, and notes on progression for building bat speed, arm strength, and overall fitness to prepare for the upcoming season.

KING’S BASEBALL
Off-Season Training: December, January, and February
Bat Speed/Arm Strength
Coach Dan Keller
Player _______________________
Daily Drills: ☐ M ☐ T ☐ W ☐ Th ☐ F ☐ Sa ☐Su
☐ 100 push-ups (break it down into sets of 10 if you have to.. 10 rest 20 sec, 10 more...)
☐ 100 sit-ups
☐ 100 weighted bat swings (10 at max speed, rest, 10 more @ max, rest, repeat to 100)
Two Days A Week (Wed/Sat) Perform in this order: ☐ W ☐ Sat
☐ 5, 70-yard hill sprints
☐ 5, 60-yard flat/track sprints
☐ 3 sets of 20 overhead split squats
☐ 3 sets of 20 deep long hops (frog hops)
Four Days A Week Weight Training:
You can’t cheat the grind. It knows if you put in the work or not.
Day One (Mon)/Three (Thurs): Chest, Biceps, Shoulders, Forearms, Abs
Bench Press 10____ 8____ 6____ 4____ drop wt 10+ more reps____ (to failure)
Standing Bar Curl 12____ 12____ 10____ 10____ drop wt 10+ more reps ____ (to failure)
Incline Press DB 12____ 10____ 10____ 10____ (drop and do push-up to fail)
Standing Rev Curl 15____ 15____ 12____ 12____ drop wt 10+ more reps ____ (to failure)
Standing Front Press 10____ 10____ 10____ 10____ side raises 10lbs to 20-30 reps to fail
25 leg raises followed by 25 sit-ups X3 sets
Day Two (Tues)/Four (Fri): Dead Lifts, Legs, Triceps, Traps
Dead lifts 10____ 8____ 6____ 6____ (10 frog hops after last set)
Front Squats 10____ 8____ 8____ 8____ (10 box hops after last set)
Overhead Walking Lunges 12____ 12____ 12____ 12____
Leg Press 10____ 8____ 8____ 8____ (10 frog hops to failure after last set)
Skull Crushers 10____ 10____ 10____ 10____
Shoulder Shrugs 10____ 10____ 10____ 10____ (forward leaning db side raises to 20 after last set)
Overhead DB Triceps Ext 10____ 10____ 10____ 10____
Upright row 10____ 10____ 10____ 10____
Week ____ Date ___________________________
Every battle is won before it’s fought.
I did my best, and my best is good enough.
Signed ______________________________________

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This document outlines an off-season training calendar and daily workout routine for a high school baseball team from December to February. It includes exercises like pushups, situps, weighted bat swings, sprints, and squats to build core strength, bat speed, and arm strength. The calendar schedules these exercises and drills daily or on specific weekdays. It also includes a 4-day weight training program rotating between chest/biceps/shoulders/forearms/abs exercises and deadlifts/legs/triceps/traps exercises. Players are to record their daily workouts and sessions on the provided log to track progress during the off-season training period.

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King's HS Baseball Off-Season Workout

1. KING’S BASEBALL Off-Season Training: December, January, and February Bat Speed/Arm Strength Coach Dan Keller Player _______________________ Daily Drills: ☐ M ☐ T ☐ W ☐ Th ☐ F ☐ Sa ☐Su ☐ 100 push-ups (break it down into sets of 10 if you have to.. 10 rest 20 sec, 10 more...) ☐ 100 sit-ups ☐ 100 weighted bat swings (10 at max speed, rest, 10 more @ max, rest, repeat to 100) Two Days A Week (Wed/Sat) Perform in this order: ☐ W ☐ Sat ☐ 5, 70-yard hill sprints ☐ 5, 60-yard flat/track sprints ☐ 3 sets of 20 overhead split squats ☐ 3 sets of 20 deep long hops (frog hops) Four Days A Week Weight Training: You can’t cheat the grind. It knows if you put in the work or not. Day One (Mon)/Three (Thurs): Chest, Biceps, Shoulders, Forearms, Abs Bench Press 10____ 8____ 6____ 4____ drop wt 10+ more reps____ (to failure) Standing Bar Curl 12____ 12____ 10____ 10____ drop wt 10+ more reps ____ (to failure) Incline Press DB 12____ 10____ 10____ 10____ (drop and do push-up to fail) Standing Rev Curl 15____ 15____ 12____ 12____ drop wt 10+ more reps ____ (to failure) Standing Front Press 10____ 10____ 10____ 10____ side raises 10lbs to 20-30 reps to fail 25 leg raises followed by 25 sit-ups X3 sets Day Two (Tues)/Four (Fri): Dead Lifts, Legs, Triceps, Traps Dead lifts 10____ 8____ 6____ 6____ (10 frog hops after last set) Front Squats 10____ 8____ 8____ 8____ (10 box hops after last set) Overhead Walking Lunges 12____ 12____ 12____ 12____ Leg Press 10____ 8____ 8____ 8____ (10 frog hops to failure after last set) Skull Crushers 10____ 10____ 10____ 10____ Shoulder Shrugs 10____ 10____ 10____ 10____ (forward leaning db side raises to 20 after last set) Overhead DB Triceps Ext 10____ 10____ 10____ 10____ Upright row 10____ 10____ 10____ 10____ Week ____ Date ___________________________ Every battle is won before it’s fought. I did my best, and my best is good enough. Signed ______________________________________

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