Marian Catholic Baseball In-Season Program Phase 7 Day 3

** The Inseason phases are designed to be done once games begin and run throughout the season and playoffs. The overall training volume is lower to account for the physiological loads you’re encountering in practice and games, therefore each Inseason Day has warmups plus two complexes which you’ll do 4 sets of each. Please note, if you’re doing the workout AFTER practice and time is limited you MAY skip the warmup since you’re body ahould already be prepared from practice. One other difference for the In-Season phase is that you can do the three workouts per week in any order, base it on how your body feels, just be sure to get all three workouts done each week.

Link to Day 1    • Marian Catholic In-Season Phase 7 Day...  


Link to Day 2    • Marian Catholic In-Season Phase 7 Day...  


Warmup (2 sets - same warmup for all 3 workouts)

W1 Prone IYTM x 3
W2 Banana Rolls x 5 each way
W3 Lunge Jump x 3 each
W4 SL Depth Drop +SLVJ+SLBJ x 2
W5 Sky Rocket Jumps x 3 each leg

Complex 1 (4 sets)
A1 Landmine ISO Press x 3 each side for 3 seconds
A2 90/90 Med Ball Squeeze x 5 each way
A3 Fake Chops x 5 each side

Complex 2 (4 sets)
B1 Medicine Ball Skater Shot Puts x 5 Each side
B2 Medicine Ball 180* Shot Lut x 5 Each Side
B3 Single Leg Overhead Medicine Ball Throw x 5 each side


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