Summer offseason plan


#1

Since my summer season comes to an end this weekend, I was looking for a new workout to use during the offseason. This is what I’ve come up with, but any advice would be much appreciated.

Monday
A. Bench Press 4x6
B1. DB Bench 3x8-10
B2. Split Squats 3x8-10
C1. DB Rows 3x8-10
C2. Skull Crushers 2x10-12
Core and Rotator Cuff Work

Wednesday
A. Squat 4x6
B1. Chin-ups 3xfailure
B2. Walking Lunges 3x8-10
C1. Military Press 4x6-8
C2. Modified Pull-up 4x12-15
Core and Rotator cuff Work

Friday
A. Deadlift 4x6
B1. Incline DB Press 3x8-10
B2. Lateral Lunges 3x8-10
C1. Barbell Rows 3x8-10
C2. Hammer Curls 2x8-12
Core and Rotator Cuff Work

Skill Work (groundballs, bp, long tossing, flat grounds, and bullpens) done on Tues., Thurs., Sat.


#2

Post what kind of stretches you are doing.


#3

Well, i am no expert, but i have been working out for a while, and have seen some really good results.
I do basically everything you do. But I also like to do Decline Bench Press and Dips. I also add in one-armed DB press.
I think you have a good workout.
Correct me if im wrong anyone?

Hope this helps.


#4

You can’t go too wrong when you center a workout on the big three: bench, dead, and squat. The exercises look like a good starting point, and you can make adjustments as time goes on.

One thing I would change would be to add an extra exercise to each day, just to bring the total work volume up a bit. I’d go with something like:
Monday- pullups
Weds- dips
Friday- hang clean
3 or 4 sets each.


#5

Thanks for the input so far guys…keep it coming. As far as stretching is concerned, I’m doing dynamic stretching prior and static stretching with an emphasis on the shoulder afterwards.


#6

You may want to take a look at this article, very similiar to what you have in mind and it could potential give you some more ideas ect.

Ferrugia’s a pretty smart guy as well.

http://www.relentless-athletics.com/strength-training-for-baseball.html