T Nation

Baseball SummerOoffseason Plan

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) done on Tues., Thurs., Sat.