Collegiate Baseball Workout Outline

Strength and Conditioning Program for
Collegiate Baseball
Brad Kaczka

Table of Contents
Introduction……………………………………………….……………………….1
Training Philosophy………………………………………………………….........2
Strength Training Plan…………………………………………………………….3
4 Day Per Week Workouts...………………………………………...….............4-9
Speed and Agility Drills……………………………………………………...10-11
3 Day Per Week Workouts…………………………………………...……....12-16
Spring Semester Plan…………………………………………………………….17
In Season Workout……………………………………………………………18-21
Nutrition Information…………………………………………………………22-26

1
The following pages include a general outline for a collegiate
baseball strength and conditioning program. It includes full workouts
while the athletes are at school for the weight room as well as speed and
agility drills for more baseball specific drills (ladder drills, cones, etc.).
Of course, the exact format of what is included may need to be adjusted
from program to program and adjusted based on NCAA policies but what
is included is based off my experience with a collegiate baseball program.
The dates are based off the 2015-2016 collegiate year so that I can more
accurately explain the outline. It also includes basic nutritional
information that can be easily understood by student-athletes so that they
can maximize their potential.
I have divided the workout into sections based off a typical schedule
for a collegiate baseball program. The sections include a fall workout
(four days per week and three days per week), a pre-season workout, and
an in season workout. The workouts are designed to go along with the
suggested schedule but can obviously be adjusted if schedules are
different. The workouts were made so that everyone on the team can do
all the exercises but can also be adjusted for injuries or for pitchers. Each
section starts out with a calendar of a suggested schedule followed by the
workouts for that section and any other information that is needed, such
as speed and agility drills.
*Note: I have only included the workout and speed and agility plans for the first individual sessions ofthe fall and
the team practice session. Once team practice is over and individuals start again, the four times per week workout
program is started again unless something different is requested by the coach.

2
Strength and Conditioning Philosophy
It is my belief that strength training is more than just about building muscle, it’s about building
character and mental toughness. The character and mental toughness built through proper
strength training will not only lead to better athletes on the field but will also lead to better
athletes in the classroom and in the community.
My training philosophy is to maximize the athlete’s potential. I want to develop a holistic
approach to their training. This means that we will provide everything they need in order to get
the most out of their training; whether that is in the weight room, in their diet, in rehab/recovery
techniques, etc.
Specific to their training, I have three goals:
1. Injury Prevention
2. Season Long Endurance
3. Increase strength/explosiveness/speed
If an athlete is injured in the weight room or on the field, then he/she will not be able to help the
team. This is why injury prevention is my number one goal. Along with adequate warmups and
cool downs during every workout, I will incorporate specific injury prevention exercises with the
goal of minimizing injuries.
As a former student-athlete, I know how long and tiring a collegiate season can be. It is
important that every athlete is conditioned for the entirety of that season. My programming will
provide both the strength base and the mental toughness that is needed to finish a season as
strongly as they started it.
Even though strength/explosiveness/speed development is third on my list, it is still an extremely
important factor when designing any type of program because without these developments
athletes will fail to maximize their potential. My programming will include a combination of all
three components (strength, explosiveness, and speed) in a manner that will allow each
component to be maximized without hindering the others. This will allow us to reach our
ultimate goal of maximizing the athlete’s potential and allowing them to meet the varied
demands of their sport.
The focus within the programming will be on multi-joint exercises as well as explosive exercises
that will directly apply to a specific sport. While Olympic style lifts are beneficial in developing
explosiveness, I find that they can often lead to injury, especially to athletes who put a lot of
stress on their wrist, elbow, and shoulder joints through sport specific practice. I believe there
are other explosive exercises and specific movements that, combined with strength exercises, can
create very similar if not better results than Olympic lifts without the threat of injury.
Exercises in the weight room have their importance in all sports but it is also necessary to
include sport specific movements since these types of movements can bridge the gap between
“static weight room” exercises and actual sport specific “on the field” actions. These exercises
along with the incorporation of explosive movements will not only build mental toughness for
the athletes but will also maximize their potential and allow them to become the best athletes.

3
Strength Training Plan
Season Duration Workout Type/Goal
Fall
4 Days/Week During
Individuals
Upper/lower split, get athlete used
to program, increase speed and
agility
3 Days/Week During
Team Practice
Full body, make progressions
while athletes are still able to
practice 100%
4 Days/Week During
Individuals
Upper/lower split ,build strength
Winter
Off season=4 Weeks Build strength, work on baseball
specific explosive movements
Spring
Pre-Season=5 Weeks Prepare athletes body for season
In Season=~14 Weeks Maintain strength, keep athletes
healthy

4
4 Days Per Week Workouts
Designed to be performed during the individual workout
period. All workouts are designed to be about one hour
long, including a warm up. They are designed as Monday
(upper), Tuesday (lower), Thursday (upper), and
Friday(lower) workouts and are meant to coincide with a
speed and agility program three days per week (Monday,
Wednesday, and Friday). Workout days that align with
speed and agility days were designed as best as possible to
be upper body workouts only. The exception is on Friday
which was deemed acceptable since the athletes would
have the weekend to recover from a heavy leg day.

5
◄ July August 2015 September ►
Sun Mon Tue Wed Thu Fri Sat
1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24
First Day of Class
25 26 27 28 29
30 31
Workout:
Upper-Monday
Speed and Agility:
Day 1
Notes:
◄ August September 2015 October ►
1
Workout:
Lower-Tuesday
2
Speed and Agility:
Day 2
3
Workout:
Upper-Thursday
4
Workout:
Lower-Friday
Speed and Agility:
Day 3
5
6 7
Workout:
Upper-Monday
Speed and Agility:
Day 4
8
Workout:
Lower-Tuesday
9
Speed and Agility:
Day 5
10
Workout:
Upper-Thursday
11
Workout:
Lower-Friday
Speed and Agility:
Day 6
12
13 14
Workout:
Upper-Monday
Speed and Agility:
Day 7
15
Workout:
Lower-Tuesday
16
Speed and Agility:
Day 8
17
Workout:
Upper-Thursday
18
Workout:
Lower-Friday
Speed and Agility:
Day 9
19
20 21 22 23 24 25 26
27 28 29 30 Notes:

6
Strength Training Log
Upper-Monday
EXERCISE SET 1 SET 2 SET 3 SET 4
REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT
SUPERSET1
PartnerMed
Ball Throw and
PushUp
5 X 5 X 5 X 5 X
Jackknives 15 X 15 X 15 X 15 X
Int/ExtBand
Rotation
10
ea .
X
10
ea .
X 10 ea . X
SUPERSET2
BenchPress 5 X 5 x 4 X 3 x
Med Ball Slams
(Straightover
top)
10 X 10 X 10 X 10 X
Pull Ups
(assistedif
needed)
10 X 10 X 8 X 8 X
SUPERSET3
Cable Rows 8 X 8 X 8 X
HammerCurls 8 ea . X 8 ea . X 8 ea . X
OverheadPlate
Extension 12 X 25 12 X 25 12 X 25
SUPERSET4
3 Way
ShoulderRaise
10
ea .
X
10
ea .
X 10 ea . X
PushUps 10 X 10 X 10 x

7
Lower-Tuesday
SUPERSET1
SprinterStep
Ups 5,5,10 X 5,5,10 X 5,5,10 X
PlanksonBall
(Incircle)
10 ea .
Wa y
X
10 ea .
Wa y
X
10 ea .
Wa y
X
SUPERSET2
Back Squat 8 X 6 x 4 X 3-4
Box Jumps 5 X 5 X 5 X 5
Glute Bridge
(holdfor5 sec.
lastrep)
10 X 10 X 10 X
SUPERSET3
1 LegRDL to
RussianStep
Up
6 ea . X 6 ea . X 6 ea . X
Wall SitBall
Squeezes 10 X 10 X 10 X
Crunches 25 X 25 X 25 X
SUPERSET4
Ball hamstring
curls 12 X 12 X 12 X
Band Abductor
Pulls 10 ea . X 10 ea . X 10 ea . X

8
Upper-Thursday
SUPERSET1
HighRows 10 X 10 X 10 X
StabilityBall
Plank 10 X 10 X 10 X
SUPERSET2
DB Incline
Press 5 X 5 x 5 X 5 x
ClapPushUps 5 X 5 X 5 X 5 X
MilitaryPush
Up 8 X 8 X 8 X 8 X
SUPERSET3
Barbell Row 6 X 6 X 6 X 6 |
Arm Complex
w/plate 10 ea . X 25 10 ea . X 25 10 ea . X 25
Farmers
walk/plate
holds
30-45
s ec.
X
30-45
s ec.
X
30-45
s ec.
X
SUPERSET4
Tire Fight 6 ea . | 6 ea . | 6 ea . |
Side MedBall
Slams 8 ea . | 8 ea . | 8 ea . |

9
Lower-Friday
SUPERSET1
KB Swingsw/
partnerpush 8 X 8 X 8 X 8 X
Reverse
hyperextensio
ns for
glutes/hamstri
ngs
10 X 10 X 10 X X
SUPERSET2
Trap Bar
deadlift 6 X 4 x 4 X 4 x
Straddle bench
explosive
jumps
10 X 10 X 10 X
Situp and
twist 15 X 15 X 15 X
SUPERSET3
Barbell Lunge 6 ea . X 6 ea . X 6 ea . X
Lateral/Front/
Back band
walks
10 ea . X 10 ea . X 10 ea . X
Seated
tornado/Russia
n twist
30
tota l
X
30
tota l
X
30
tota l
X
FINISHER
SledPushes X X X

10
Speed and Agility Drills
Each day is split into three separate drills. Break the team up into three groups then rotate until
each group completes the drill. Once all groups do all drills then the whole team does the
sprinting drill at the end.
Day 1
Group 1: Side Run to Sprint (3 each way)
Group 2: Pro Agility 5-10-5 (3 each way)
Group 3: Ladders
Team: 10 x 15-yard sprints
Day 2
Group 1: Tennis Ball Drops (6 each way)
Group 2: 5 Cone Drill (3 total)
Group 3: Ladders
Day 3
Group 1: Mini Hurdle Series Spread Out-bounding over hurdles with one foot then both feet
Group 2: T-Drill (two at a time, 5 total)
Group 3: Band Sprints (5 total with different resistance)
Team: 5 x 25-yard suicides (5,10,15)
Day 4:
Group 2: 4 Corner Drills
Group 3: Circle Run (4 each way)
Team: 5 x 10-yard sprints, 5 x 20-yard sprints
Day 5:
Group 1: Ladders with Three Hard Steps After
Group 2: Bound Lateral Jumps with Resistance Bands (5 total at 10 yards)
Group 3: Side Run to Spring (3 each way)

11
Day 6:
Group 1: Mini Hurdle Series Close Together
Group 2: Cones with Hops (2 each foot each way)
Group 3: 5 Cone Drill
Day 7:
Group 2: Band Sprints (5 total with different resistance)
Group 3: Tennis Ball Drops (6 each way)
Team: 5 x 5-yard sprints, 5 x 10-yard sprints, 5 x 20-yard sprints, 5 x 30-yard sprints
Day 8:
Group 1: Ladders with Three Hard Steps After
Group 2: Side Run to Sprint (3 each way)
Group 3: T-drill (2 at a time, 5 total)
Day 9:
Group 1: Circle Run (4 each way)
Group 2: Cones with Hops (2 each foot each way)
Group 3: Bound Lateral Jumps with Resistance Bands (5 total at 10 yards)
Team: 5 x 10-yard shuttle, 5 x 20-yard shuttle

12
3 Days Per Week Workouts
Designed to be performed during the team practice period.
All workouts are designed to be about one hour long,
includinga warm up. They are designed as three full body
workouts (Monday, Wednesday, and Friday). There is no
speed and agility program that coincides with this unless
specifically requested by the coach.

13
◄ August September 2015 October ►
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21
Workout:
Full Body-Monday
22 23
Workout:
Full Body-
Wednesday
24 25
Workout:
Full Body-Friday
26
27 28
Workout:
Full Body-Monday
29 30 Notes:
◄ September October 2015 Nov ember ►
1 2
Workout:
Full Body-Friday
3
4 5
Workout:
Full Body-Monday
6 7
Workout:
Full Body-
Wednesday
8 9
Workout:
Full Body-Friday
10
11 12
Workout:
Full Body-Monday
13 14
Workout:
Full Body-
Wednesday
15 16
Workout:
Full Body-Friday
17
18 19
Workout:
Full Body-Monday
20 21
Workout:
Full Body-
Wednesday
22 23
Workout:
Full Body-Friday
24
25 26
Workout:
Full Body-Monday
27 28
Workout:
Full Body-
Wednesday
29 30
Workout:
Full Body-Friday
31

14
Monday
SUPERSET1
Ba rbell Overhead
Explosion Push
(One Arm)
5 ea . X 5 ea . X 5 ea . X
Triple Jumps 3 X 3 X 3 X
Int/Ext Band
Rota tion
10
ea .
X
10
ea .
X 10 ea . X
SUPERSET2
Ba ck Squat 6 X 4 X 4 X 3 X
Ba nd Pulls
10
ea .
X
10
ea .
X 10 ea . X
Leg Ra ise to Leg
Lift
15 X 15 X 15 X
SUPERSET3
Bench Press 5 X 4 X 4 X 3 X
Bulgarian Split
Squa t
6 ea . X 6 ea . X 6 ea . X 6 ea . X
Bent Over DB
Ra ises
10 X 10 X 8 X 8 X
FINISHER
Ropes X X X

15
Full Body-Wednesday
SUPERSET1
KB Swings 10 X 10 X 10 X
Sky Rea ches 20 X 20 X 20 X
Glute bridge (hold
for 5 s ec. last rep)
8 X 8 X 8 X
SUPERSET2
Ca ble Rows/1 Arm
DB Rows
8 X 8 X 8 X 8 X
Ha mmer Curls 8 ea . X 8 ea . X 8 ea . X 8 ea . X
Crunches 25 X 25 X 25 X 25 X
SUPERSET3
Wa lking lunges w/
twist on lower
s ide
6 ea . X 6 ea . X 6 ea . X
Pus h Ups (clap
then normal)
5,5 X 5,5 X 5,5 X
Protraction/
Retraction
10 X 10 X 10 X
FINISHER
Explosive s led
pulls (high pull)
X X X

16
Full Body-Friday
SUPERSET1
Jump Split Squats
10
tota l
X
10
tota l
X
10
tota l
X
DB RDL 10 X 10 X 10 X
V a nd W shoulders
10
ea .
X
10
ea .
X 10 ea . X
SUPERSET2
Dea dlift 5 X 5 X 4 X 4 X
La teral/front/back
ba nd walks
10
ea .
X
10
ea .
X 10 ea . X
10
ea .
X
Pull Ups (a ssisted
if needed)
10 X 10 X 8 X 8 X
SUPERSET3
DB Incline 6 X 5 X 5 X 4 X
Ba nd tricep
extension
10 X 10 X 8 X 8 X
Penguins 30 X 30 X 30 X 30 X
SUPERSET4

17
Spring Semester
When athletesreturnforthespring semester, theywill have
a few weeks of individuals. During this time, they will
follow thesame four days per week workout program as in
the fall unless requested differently by the coach.
Once athletes start team practices they will transition to a
threeday per week workout that will start to mimic their in
season workout program so they will be adjusted to it by
thetime theseason starts. What is includedis just a general
whole team workout program. Obviously, workouts may
have to be adjusted for pitchers depending on when they
may start in the rotation.

18
In Season Workout
This program will include workouts that are numbered
instead of workouts based off days of the week due to the
fact that workout days may change from week to week
depending on the teams game schedule. The goal is to
workout at least two days per week. Athletes will still lift
heavy weight to maintain strength but the number of reps
will belowered in orderfor theathleteto beableto perform
at optimal levels in the games. The progressions and reps
can be adjusted from week to week.

19
Full Workout 1
SUPERSET1
Ba rbell Overhead
Explosion Push
(One Arm)
4 ea . X 4 ea . X 4 ea . X
Triple Jumps 3 X 3 X 3 X
Int/Ext Band
Rota tion
10
ea .
X
10
ea .
X 10 ea . X
SUPERSET2
Ba ck Squat 4 X 50% 4 X 60% 3 X 80% 2 X
80-
90%
Ba nd Pulls
10
ea .
X
10
ea .
X 10 ea . X
Leg Ra ise to Leg
Lift
15 X 15 X 15 X
SUPERSET3
Bench Press 4 X 50% 4 X 60% 3 X 80% 2 X
80-
90%
Bulgarian Split
Squa t
5 ea . X 5 ea . X 5 ea . X 5 ea . X
Bent Over DB
Ra ises
10 X 10 X 8 X 8 X
FINISHER
Ropes X X X

20
Workout 2
SUPERSET1
KB Swings 8 X 8 X 8 X
Sky Rea ches 20 X 20 X 20 X
Glute bridge (hold
for 5 s ec. last rep)
8 X 8 X 8 X
SUPERSET2
Ca ble Rows/1 Arm
DB Rows
8 X 8 X 8 X 8 X
Ha mmer Curls 8 ea . X 8 ea . X 8 ea . X 8 ea . X
Crunches 25 X 25 X 25 X 25 X
SUPERSET3
Wa lking lunges w/
twist on lower
s ide
6 ea . X 6 ea . X 6 ea . X
Pus h Ups (clap
then normal)
5,5 X 5,5 X 5,5 X
Protraction/
Retraction
10 X 10 X 10 X
FINISHER
Explosive s led
pulls (high pull)
X X X

21
Workout 3
SUPERSET1
Jump Split Squats
6
tota l
X
6
tota l
X
6
tota l
X
DB RDL 10 X 10 X 10 X
V a nd W shoulders
10
ea .
X
10
ea .
X
10
ea .
X
SUPERSET2
Dea dlift 5 X 50% 4 X 60% 3 X 80% 3 X
80-
90%
La teral/front/back
ba nd walks
10
ea .
X
10
ea .
X
10
ea .
X
10
ea .
X
Pull Ups (a ssisted
if needed)
10 X 10 X 8 X 8 X
SUPERSET3
DB Incline 6 X 50% 5 X 60% 4 X 80% 4 X
80-
90%
Ba nd tricep
extension
10 X 10 X 8 X 8 X
Penguins 30 X 30 X 30 X 30 X
SUPERSET4

22
Nutrition
The following pages include basic nutritional information
that can be shared with the student-athletes. I have also
included a page about intra (during) workout nutrition to
show what should be provided in order to maximize the
athlete’s potential.

23
Fluid Intake
In order for an athlete to prevent dehydration, they must stay hydrated. This will
allow for optimal performance and safety in any physical activity. Without proper
hydration an athlete can develop cramps, can become dizzy or fatigue, and can
increase their chances of heat exhaustion or heat stroke. Athletes should try to
consume at least 1 cup of water every hour throughout the day.
Recommended fluid intake for exercise:
Before-16-24 fluid ounces two hours before and 12 fluid ounces 15 minutes before
During-8-12 fluid ounces every 15 minutes
After-at least 24 fluid ounces plus 16-24 fluid ounces per weight lost during
activity
Refueling After Workouts
Athletes must refuel after their workouts in order to maximize their performance.
They must replace carbohydrates used for energy and provide protein to aid in
muscle repair and to prevent muscle breakdown. This is also the first step in
recovery for their next workout. The most optimal time to refuel the bodyis
within 30 minutes after exercise because this is when the bodyis able to maximize
absorption of carbohydrates and protein.
Recommended amounts:
Water-at least 3 cups plus 2-3 cups per weight lost during activity
Carbohydrate- 50-100 grams
Protein-15-25 grams
Eating at Regular Intervals
In order to encourage protein synthesis instead of fat storage and maintain blood
sugar levels throughout the day for constantenergy athletes must try to eat 3-4
balanced meals every day with 2-4 snacks in between.

24
Eat a Balanced Diet
Athletes must eat antioxidant rich fruits and vegetables, eat energy supplying
carbohydrates, and eat muscle building, lean protein sources.
Recommended amounts:
Fruits-2-3 pieces of fruit per day
Vegetables-3-5 servings of vegetables per day
Carbohydrates-at least 50% an athlete’s calories should be from carbohydrates,
should include some source of carbohydrates in every meal or snack
Protein-include a sourceof lean protein in every meal, at least 25% of daily
calories minimum working up to 35% or 1 gram per pound of bodyweight
Meet Energy Needs
It is important for athletes to match their food intake to their bodycomposition
goals:
To gain lean muscle the total calories must increase
To lose bodyfat calories must decrease
To avoid weight gain or loss total calories must be maintained
Sources:
1. Dorfman, Lisa. “University of Miami Sports Nutrition Performance Guide.” University of Miami
Athletics. 2008. Web.
http://www.hurricanesports.com/fls/28700/old_site/pdf/genrel/UMSportsSupplementGuide.pdf?D
B_OEM_ID=28700
2. Tomko, Laurel. “Florida State Sports Nutrition.” Florida State Sport Nutrition.Web.
http://grfx.cstv.com/photos/schools/fsu/genrel/auto_pdf/nutritiona5609.pdf

25
Intra Workout Supplements
It is my belief that in order for athletes to maximize their potential they must
consume some sort of intra workout drink/supplement. This is a mixture of
nutrients that combined will help them perform at their peak level while in the
weight room. As the bodyis breaking down during their workout, an intra
workout drink is helping it repair itself. The athletes are to drink this supplement
at the beginning of the work out and periodically throughout it (about every 10-15
minutes). While I understand costcan be an issue, an intra workout drink will help
athletes stay healthy the whole seasonand prevent injury which can lead to even
more costs if further medical care (i.e. surgery) is required. The following
describes what should be in the drink, how much of it, and why it should be in the
drink.
Carbohydrate
20-30 grams of a high glycemic carbohydrate will help extend endurance by
preventing the depletion of muscle glycogen stores, maintain blood glucose levels
which will help prevent fatigue, limit suppressionof the immune system, and
reduce muscle tissue damage.
Protein
5-6 grams of protein will limit muscle protein degradation. This has been shown to
extend endurance and to increase protein synthesis upon the stoppageof exercise.
Protein and carbohydrates can also work synergistically by increasing blood
insulin levels which in turn will increase protein synthesis, increase glycogen
stores, decrease cortisol release, and increase muscle blood flow. Whey protein is
better for longer training sessions since it takes slightly longer to digest and will
therefore benefit the athlete more efficiently. Branched chain amino acids are
better for shorter training sessions because they are absorbed quicker and can also
limit muscle soreness.

26
Electrolytes
Sodium, potassium, and chloride are necessary in order to replace what is lost due
to sweating and also encourages continued fluid consumption becauseof the salt
which stimulates thirst.
Vitamins
By adding additional Vitamin C and Vitamin E to the sportdrink, you can reduce
free radicals, which have been shown to be an important cause of muscle damage.
Information retrieved from Nutrient Timing by John Ivy
Sources:
1. Ivy, Joh, and Robert Portman. Nutrient Timing: The Future of Sports Nutrition. Laguna Beach,
CA: Basic Health Publications, 2004. Print.

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