While I never wrote the book with the intention of training this athletic population, it can be quickly and easily modified to fit the unique needs of baseball. The principal changes are going to be:
The big differences are going to be:
1. Use more front squatting, and little to no back squatting (we do use a lot of giant cambered bar and safety squat bar variations at Cressey Performance).
2. Eliminate barbell bench pressing and overhead pressing, instead plugging in some dumbbell bench pressing and pushup variations, as seen here and here.
3. In the off-season, we usually do medicine ball work 2-3x/week. The medicine ball volume is higher in the early/mid-off-season and lower during the late off-season and in-season phases. For some exercise ideas, you can check out this post of mine, as well as my YouTube Channel.
Usually, this medicine ball training is incorporated before lifting or movement training.
4. I’d add some rhythmic stabilization work 2x/week – as seen here.
All in all, the program is surprisingly versatile for the baseball player. In the off-season, the 4x/week template works great. Then, as the late off-season and pre-season get underway, the 3x/week program is a better fit. In-season, you’ll see more position players and relief pitchers using the 2x/week approach, whereas starters can get in 3x/week lifting. Obviously, the volume may be reduced, but the exercise selection, overall training schedule, training stress fluctuations, core training, and warm-up sequences are all very applicable. It won’t be perfect, but it’ll be markedly better than any of the cookie cutter or football lifting programs you’ll see out there.