A round year workout for a 20-year-old college baseball player to improve strength, power, speed, agility, and quickness.

1. Ty Kildow
Mr. Pettit
ESC 209
21 April 2020
Program Design Project: Collegiate Baseball Player
Table of Contents
• Introduction
• Tests Administered and Reasoning
• Warm-up, Cool-down, and Core
• Off-season and Reasoning
• Pre-season and Reasoning
• In Season and Reasoning
• Post-season and Reasoning
Introduction
This exercise program is designed for a 20 year old college baseball player who plays in
the middle infield. This program will focus on upper and lower body strength and power, as well
as speed quickness and agility. It will also focus some on cardiovascular endurance and keeping
your body in great shape. This programs goal is to prepare the athlete to make sure they are in
the best possible shape heading into the season and maintain it throughout the season.
• Off-season: 20 weeks (June-October)
• Pre-season: 16 weeks (November-February)
• In season: 12 weeks (February-May
• Post-season: 4 weeks (May-June)
Test Administered
Below are 4 administered tests to see where the athlete is currently at physically. These
will help the athlete see where they are at and what they really need to focus on improving. They
are also listed in the order in which the athlete should complete these tests, and are completed on
separate days. The results are listed as well.
Day 1 Results
• Test 1: T-Test 10.9 seconds
• Test 2: 60 yard dash 7.4 seconds
Day 2
• Test 3: 1RM for dumbbell bench press 65 pounds
• Test 4: 1RM for barbell squat 215 pounds

2. These tests were chosen based on the sport and to gauge were the athlete is currently. The
T-Test bests shows the agility and speed aspect of the athlete. The 60 yard dash also shows
the speed of the athlete and is sport specific. Baseball uses the 60 yard measurement instead
of the 40 yard measurement because it is the distance from home to second base (180 feet).
The dumbbell bench is used to see the maximal upper body strength and power of the athlete.
It is also easier on the shoulders compared to barbell bench. The squat shows the maximal
lower body strength and power of the athlete. These tests will take place during week 1 of
our off-season program and will be done again after the off season program.
Warm-up, Cool-down, and Core
A warm-up and cool-down should be completed before and after any workout. The
warm-up will need to start helping the blood flow to different muscles throughout the body.
It will raise your heart rate and bring the intensity closer to the intensity of the actual
workout. It should consist of dynamic stretches and movements. The cool-down will allow
for the body to be able to rest after the workout. Static stretches should be done at this time to
increase flexibility.
The warm up for resistance training should include:
• Light jog for 30-60 yards
• Walking knee lifts
• Quad pulls
• Lunges
• Frankensteins
• Arm swings
• Torso twists
• Heel to toe walks
• Calf Stretch
The warm-up for cardio and plyometrics should include (At least 10 yards each):
• High knees
• Butt-kicks
• Frankensteins
• Inverted hamstring stretch
• Walking over and under
• Arm swings
• Inchworms
• Jump skips
• Lunge walk
• Heel to toe walks
The cool down will be pretty similar for both and will include:
• A light 2-4 minute jog
• Static stretches such as:

3. • Seated lean back
• Arm stretches
• Spinal twist
• Butterfly
• Side quad stretch
• Sitting toe touch
• Straddle
• Forward lunge
• Wall stretch
Core exercises should include some of the following:
• Planks
• Crunches
• Side planks and crunches
• Russian Twists
• Sit-ups
• Push-ups
• V-up
• Flutter kicks
• Bicycle kicks
• Super man
• Oblique toe touches
• Hyperextensions
Off-season
Goals for the off-season workout will be:
• Improving upper body strength and power
• Improving your 1RM in dumbbell bench and barbell squat
• Improving your T-Test and 60 yard dash times
• Developing power
• Getting faster and improving agility
• Maintaining aerobic endurance
This off-season workout will consist of 20 weeks, with the first week being the
administered tests and the last week ending with the tests completed again. The program will
include 4 days of resistance training (Monday, Tuesday, Thursday, and Friday), and 2 days of
cardio/plyometric training (Wednesday and Saturday).
Lifting Day 1: Sets/Reps
• Barbell Squat at 80-85% of 1RM 4x6
• DB Rows 3x8

4. • Bulgarian Split Squat 3x8
• Lateral and Front Raises (shoulders) 3x8 for each
• RDL 3x8
• DB shrugs 3x8
• Curls 2x8
Lifting Day 2:
• Barbell Bench Press 4x6
• Incline Bench 3x8
• Triceps Pushdowns and Extensions 2x8 for each
• Forearms 3x8
• Closed Grip Bench 3x6
• Core 3-5 minutes
Plyometric/Cardio Day 1:
• Squat Jumps 3x8
• Burpees 2x12
• Box Jumps 3x10
• Clap Push-ups 2x8
• Tuck Jumps 3x8
• Med Ball Throws 3x6
• Core 5-6 minutes
Lifting Day 3:
• Deadlift 4x6
• Hang Clean 3x6
• DB Rows 3x8
• Lat Pull-downs 3x8
• Pull-ups/Chin-ups 2xmax
• Curls 3x8
Lifting Day 4:
• DB Bench Press at 80-85% 1RM 3x6
• Closed Grip Bench 3x6
• Bulgarian Split Squats 2x8
• Triceps Pushdowns and Extensions 2x8 for each
• Walking Lunges 2x10
• Lateral and Front Raises (Shoulders) 3x8 for each
• Shrugs 2x8
• Core 3-5 minutes
Plyometric/Cardio Day 2:
• Ladder Drill 2 sets of each exercise
• 1-2 step Line Drill 3 sets of 30 seconds

5. • 30 yard sprints 3
• 60 yard sprints 3
• Hills 5
• Core 5-6 minutes
Take a 30 second rest in between sets of the 30 yard sprints, and a 1 minute rest in between the
60 yard sprints. Take a two minute rest in between the 5 hill reps. There will also need to be a
1:1 work to rest ratio to start out for the lifts.
Reasoning: This off-season workout is designed to help the athlete become stronger,
more powerful, and faster. You should also gain muscle hypertrophy as well. This is only one
week of the program, so as you advance, the weight and intensity should increase. You can also
increase the time of core as well. Throughout the remaining weeks all of these areas should
increase until it is time to complete the administered tests again. Then your body should be ready
to go into the pre-season workout mode and become more sport specific.
Pre-season
Goals for the pre-season include:
• Increasing throwing velocity
• Healthy Arm
• Increase Endurance and Aerobic Capacity
• Improve agility
• Gaining Strength and Power
This pre-season program will be 16 weeks long and will focus on becoming stronger and
more powerful. It will key in on arm strength as well as lateral quickness to become better
defensively. It will also focus on conditioning and running. Remember that each session starting
with a warm-up and ends with a cool-down. We will be resistance training 3 days, Plyometrics
for 2 days and Conditioning for 1 day in the order below. It is recommended that lifting is on
Monday, Wednesday, and Friday. Plyometrics on Tuesday and Thursday, with conditioning on
Saturday.
Lifting Day 1: Sets/Reps
• Barbell Squat at 85% of 1RM 4x6
• DB Rows 3x8
• Bulgarian Split Squat 3x8
• Lateral and Front Raises (shoulders) 3x8 for each
• YTI’s (arm bands) 2x10 for each
• RDL 3x8
• DB shrugs 3x8
• Curls 2x8
Plyometrics Day 1:
• Squat Jumps 3x8
• Burpees 2x10

6. • Box Jumps 3x10
• Clap Push-ups 2x10
• Tuck Jumps 3x10
• Med Ball Throws 4x6
• Core 5-6 minutes
Lifting Day 2:
• Barbell Bench Press 4x6
• Hang Clean 3x6
• Incline Bench 3x6
• Triceps Pushdowns and Extensions 3x8 for each
• Forearms 3x8
• Closed Grip Bench 3x6
Plyometrics Day 2:
• Ladder Drill 2 sets of each exercise
• 1-2 step Line Drill 3 sets of 30 seconds
• Shuffle Slide Sprints 3 sets
• 30 yard sprints 3
• 60 yard sprints 3
• Cone Drills 3 sets
• Core 5-6 minutes
Lifting Day 3:
• Deadlift 4x6
• DB Bench Press at 85% 1RM 3x6
• DB Rows 3x8
• Lat Pull-downs 3x8
• Pull-ups/Chin-ups 2xmax
• Walking Lunges 3x6
• YTI’s (arm bands) 3x8 for each
Endurance Conditioning Day 1:
• Sprints 3 quarter court 6
• Stairs 2 sets
• 1 mile run at 75%
There will be a 30 second break in between each sprint and a 5 minute break in between stair
sets.
Reasoning: This pre-season workout is aimed to get you geared up and ready for the
season. It is designed to increase power so the athlete will be able to use it in season. It also
focuses on lateral and quickness improvement to get you ready for the season. Weight can go up
as you get stronger but towards the last couple weeks of the program, intensity should decrease
so the athlete is fresh and ready to go for the season.

7. In Season
Goals for in season include:
• Slightly improve and maintain power
• Maintain cardiovascular fitness
• Maintain arm strength
• Stay Healthy
The in season program lasts about 12 weeks and its main purpose is to stay healthy and
maintain. There will be 2 resistance training days, and 1 plyometric/cardio day. These will be
short sessions that are no more than 50 minutes long. They will all start with a warm-up and end
with a cool-down. They will be completed on Sundays, Mondays, and Thursdays ideally put
depends on the in season schedule.
Lifting Day 1: Sets/Reps
• Barbell Squat at 80% of 1RM 3x6
• DB Rows 2x8
• Bulgarian Split Squat 3x8
• Lateral and Front Raises (shoulders) 2x8 for each
• RDL 2x8
• Curls 2x8
Plyometrics Day 1:
• Squat Jumps 2x8
• Box Jumps 2x10
• Clap Push-ups 2x10
• Tuck Jumps 2x10
• Med Ball Throws 3x8
• Core 4-5 minutes
Lifting Day 2:
• DB Bench Press 3x8
• Incline Bench 2x6
• Triceps Pushdowns and Extensions 3x8 for each
• YTI’s (arm bands) 2x10 for each
• Forearms 3x8
• Lat Pull-downs 2x6
• Core 4-5 minutes
These exercises will also have a 1:1 work to rest ratio.
Reasoning: This program is focused on helping the athlete maintain their strength and
making sure they do not wear down throughout the season. The program does not need to
increase in intensity or duration as the weeks go on.

8. Post-season
Goals for the post-season include:
• Letting your body rest
• Recovery
• Maintain cardiovascular health
The post-season will be the first 4 weeks after the season is completed. It’s goal is to
make sure your muscles rest and your body has a break. It also focuses on you staying healthy.
This program will be short and include no resistance training days, but will not allow major
muscle loss. There will be 2 cardio exercises a week to focus on recovery. A warm-up and a
cool-down will still take place before and after each workout.
Cardiovascular Day 1:
• Bike for 30-45 minutes
• Go swimming or kayaking for 30-45 minutes
Cardiovascular Day 2:
• 25 minute jog
• Do some stairs for 15-20 minutes
• Core
Rest for at least 10 minutes after each exercise
Reasoning: After a long season, your body can be broken down and tired. This program
will help refresh the body while maintaining some cardiovascular health. No power or muscular
gains should be made at this time. After the 4 weeks your body should feel great and ready to
jump back into the off-season program while healthy and feeling good.
Conclusion
This whole program is designed to give year round instruction for an athlete to follow so
they can be at their fitness peak as the sports season begins. This program should have the athlete
feeling sharp and ready throughout the season with little to no breakdown. The athlete needs to
make sure they are taking the recommended days off to prevent for hindering themselves due to
overtraining. The athlete should be motivated to complete this program and have a fantastic and
enjoyable baseball season. Also note that some college baseball players also play games in the
summer and fall. The athlete may keep doing the off-season workout depending on how
strenuous the fall or summer season is, or they can choose to do the in season workout program
at that time.