4-week block · 3-4 days a week
Training program for former baseball and softball players
Rotational sport, one-sided career. This block rebuilds strength symmetrically, gives the throwing shoulder the pulling volume it never had, and keeps the rotational power you liked.
Build my version of this planWhat baseball & softball left you with
Baseball and softball athletes finish their careers strong in a very narrow way: explosive in one direction, dominant on one side, and usually short on pressing volume, aerobic base and single-leg strength. Add fifteen years of desk work and the shoulder that used to throw 85 now aches after two sets of overhead press.
The block prioritizes scapular control and pulling volume before overhead loading, keeps rotational power alive through medicine-ball style and anti-rotation work, and rebuilds a lower body base that doesn't depend on one leg doing everything.
What still carries over
Rotational sequencing
Hip-to-shoulder timing is still there. Power work feels coordinated from day one.
Short-burst power
Jumps and throws return quickly because the nervous system pattern was trained hard for years.
Precision
You're used to technical standards, which makes tempo and RPE prescriptions land.
What the plan has to rebuild
Pulling volume
Rows and pulldowns outnumber presses 2:1 in this block to rebalance the throwing shoulder.
Left-right symmetry
Every lower session includes a unilateral lift with matched reps per side.
Aerobic base
Baseball never built one. Two easy-to-moderate conditioning slots change recovery between sessions.
The training week for former baseball & softball athletes
Three sessions is the working minimum; the fourth is optional and can be replaced by a game, a skate or a pickup run. Every set is logged with load and RPE so the next week has a number to beat.
Day 1
Lower strength
Squat and single-leg base
- Hip mobility flow
- Goblet or back squat — 4 x 6
- Rear-foot elevated split squat — 3 x 8 each side
- Romanian deadlift — 3 x 8
- Pallof press — 3 x 10 each side
Day 2
Shoulder-first upper
Pull-dominant with controlled pressing
- Band pull-apart — 3 x 15
- Single-arm dumbbell row — 4 x 10 each side
- Lat pulldown or pull-up — 4 x 8
- Dumbbell bench press — 3 x 8
- Suitcase carry — 3 x 40 yd each side
Day 3
Power and rotation
Hips, elastic strength, anti-rotation
- Broad jump — 4 x 3
- Kettlebell swing — 4 x 12
- Hip thrust — 3 x 10
- Step-up — 3 x 8 each side
- Dead bug — 3 x 8 each side
Day 4 (optional)
Base building
Low-impact engine work
- Bike or rower — 20-25 min steady, conversational
- Front plank — 3 x 40s
- Band row — 3 x 15
How the four weeks progress
- Week 1
Restore the pattern
Moderate load, strict tempo, matched reps per side.
- Week 2
Add load
Squat and hinge up ~5%. Add one set of pulling.
- Week 3
Express power
Heaviest strength week plus added jump and swing volume.
- Week 4
Deload
Cut one set everywhere, keep the shoulder work, retest broad jump.
Baseball & softball background: common questions
Other sport backgrounds
Get this block built around your schedule.
Six questions covering goal, experience, equipment, days per week, session length and anything you're working around. Your first week is scheduled in about two minutes.
Take the Athlete Assessment