Make Your Offseason Count: Baseball Strength Training

It’s been a long spring and summer season and fall is upon us. It is time to start thinking about about your offseason training program! The offseason can be looked at as a time to REST or as a time to GET BETTER! This article provides our recommendation on how to get the most out of your training this offseason.


  1. Take time off from throwing

  2. Recover from minor aches pains or even injuries

  3. Eliminate muscle imbalances from pattern overload

  4. Build strength and resiliency using functional and baseball specific movement patterns  


The goal of an offseason strength program is to build a routine around strengthening players in exactly the way they are asked to perform on the field. The goal of the smart ball player when hitting the weight room is not to train like a bodybuilder, but rather be a baseball player that is trying to build an complete athleticism.

Training improper movements with poor form tends to create muscular imbalances that can predispose a player to repetitive shoulderand elbow  injuries as well as low back pain, and lower body muscle strains.

Proper training for baseball must focus heavily on function. More specifically, we must focus on the movemnts and motor patterns that are actually being used to throw a pitch, swing a bat, and sprint.

Baseball specific training methodologies will focus primarily on the following:


Mastery of the basic foundational movement patterns such as the squat, lunge, hip hinge ,push, pull and loaded carry is the key to long term health and strength development.


Stating the obvious, baseball is a sport played standing up. With exception for the occasional diving catch, pitcher and position players spend most of the game upright and relying on their lower bodies for stability and generation of power. Therefore, the majority of exercises that make up this program will require you to be either on one foot or two.


Baseball is a sport that revolves around rotation! Mosy the primary activities in baseball consist of some amount of ROTATION. Try throwing or hitting a baseball with any force without coiling your trunk. 


Balance plays a critical role in baseball related movements. The core muscles, hips, and lower back play an important role in assisting with stability and transfer of power.


Basically, all of the muscles that function to support your torso and stabilize yur lower body make up this poorly defined “core” area. The ability to rotate the core is definitely important, however it is the ability to resist unwanted movement through core musce contraction that allows fpr controlled and coordianted explosivenss. Simply put, a strong core provides the stable platform necessary for all of the in-game actions of the legs, shoulders and arms.

Strength + Function = Improved Performance


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This program was designed to be baseball specific with an emphasis on maximizing the strength and athleticism needed to play this game at the highest level. 

Focusing on all the minor details of baseball performance training, you are left with the latest, cutting edge methods to completely transform your body, your athleticism, and EVERY ASPECT of the game.


Dr. Dale Bartek

Dale Bartek is a Physical Therapist and performance enhancement specialist with nearly a decade of elite-level training experience. Prior to receiving his Doctorate in Physical Therapy from the University of St. Augustine in San Marcos, Ca; Dale received his BA in biology at Piedmont College (Ga), where he was a 4 year member of the NCAA baseball team

Dale is committed to continued learning and helping people achieve their physical therapy, fitness, performance and personal goals. He has a strong passion for baseball and weight training with a vision of combining high performance strength training principles, elite sports performance physical therapy, and pain free training approaches to revolutionize the way athletes look, feel, function and perform.



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