logo
BoostcampPNG
Community Programs›HHS Baseball Offseason
HHS Baseball Offseason
Beginner–IntermediateFree

HHS Baseball Offseason

Strength training developed for baseball athletes

Nick Reichelt
Nick Reichelt· Aug 2024
32athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
6 days
Level
Beginner, Intermediate
Goal
Athletics
Equipment
Garage Gym
Session length
60 min
Help ball players gain strength while maintaining maximum range of motion. Movement over maxes!

Who it's for

Beginners new to structured strength training
Athletes focused on athletics
Athletes who can train 6 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Abs
13.8%
Glutes
13.5%
Hamstrings
10.7%
Lower Back
9.9%
Full-Body
9.3%
Quadriceps
7.8%
Upper Back
6%
Lats
6%
Forearms
5.8%
Other
5.6%
Front Delts
3.3%
Biceps
2.3%
Triceps
2.1%
Chest
1.7%
Adductors
1.3%
Stretching
0.4%
Middle Delts
0.4%
Rear Delts
0.2%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Jaegar Bands Warmup18–12 reps@6
2Wrist Weights18–12 reps@6.5
Superset
3APlyo Wall Reverse Throws210 reps@6.5
3BPlyo Wall Pivot Pickoffs210 reps@6.5
Superset
4ALong Toss 30 Feet - Arc Throws12 min@6
4BLong Toss 60 Feet - Arc Throws12 min@6
4CLong Toss 90 Feet - Arc Throws12 min@6
4DLong Toss 120 Feet - Arc Throws13 min@6.5
4ELong Toss 150 Feet - Arc Throws15 min@6.5
4FLong Toss 120 Feet - Pull Downs12 min@7
4GLong Toss 90 Feet - Pull Downs12 min@7
4HLong Toss 60 Feet - Pull Downs12 min@6.5
4ILong Toss 30 Feet - Pull Downs12 min@6.5
5Jaegar Bands Warmup/ Post Throw110 reps@6
6Band Pull Aparts Routine110 reps@6
7Weighted Ball Toss215 reps@6
#ExerciseSetsRepsLoad
1Jaegar Bands Warmup18–12 reps@6
2Wrist Weights18–12 reps@6.5
Superset
3APlyo Wall Reverse Throws210 reps@6.5
3BPlyo Wall Pivot Pickoffs210 reps@6.5
Superset
4ALong Toss 30 Feet - Arc Throws12 min@6
4BLong Toss 60 Feet - Arc Throws12 min@6
4CLong Toss 90 Feet - Arc Throws12 min—
4DLong Toss 120 Feet - Arc Throws13 min@6
4ELong Toss 90 Feet - Pull Downs12 min@6.5
4FLong Toss 60 Feet - Pull Downs12 min@6
4GLong Toss 30 Feet - Pull Downs12 min@6
5Jaegar Bands Warmup/ Post Throw110 reps@6
6Band Pull Aparts Routine110 reps@6
7Weighted Ball Toss215 reps@6
#ExerciseSetsRepsLoad
1Jaegar Bands Warmup18–12 reps@6
2Wrist Weights18–12 reps@6.5
Superset
3APlyo Wall Reverse Throws210 reps@6.5
3BPlyo Wall Pivot Pickoffs210 reps@6.5
Superset
4ALong Toss 30 Feet - Arc Throws12 min@6
4BLong Toss 60 Feet - Arc Throws12 min@6
4CLong Toss 90 Feet - Arc Throws12 min@6
4DLong Toss 120 Feet - Arc Throws13 min@6.5
4ELong Toss 150 Feet - Arc Throws15 min@6.5
4FLong Toss 120 Feet - Pull Downs12 min@7
4GLong Toss 90 Feet - Pull Downs12 min@7
4HLong Toss 60 Feet - Pull Downs12 min@6.5
4ILong Toss 30 Feet - Pull Downs12 min@6.5
5Jaegar Bands Warmup/ Post Throw110 reps@6
6Band Pull Aparts Routine110 reps@6
7Weighted Ball Toss215 reps@6
#ExerciseSetsRepsLoad
1Dynamic Warm Up15 min@6
2Athletic Movements/ Balance15 min@6
3Squat (Bodyweight)45–10 reps@6
4Hip Hinge45–10 reps@6
Superset
5AHand Pick-Up Push Up35–10 reps@6
5BInverted Row35–10 reps@6
Superset
6APlank230 sec@6
6BSide Plank415 sec@6
6CGlute Bridge (Bodyweight)215 sec@6
6DSuperman215 sec@6
Superset
7AProne Y Lifts25–10 reps@6
7BProne T Lifts25–10 reps@6
7CProne W Lifts25–10 reps@6
7DProne Scap Squeeze Arm Lifts25–10 reps@6
7EScap Push Ups25–10 reps@6
#ExerciseSetsRepsLoad
1Dynamic Warm Up15 min@6
2Athletic Movements/ Balance15 min@6
3Squat (Bodyweight)45–10 reps@6
4Hip Hinge45–10 reps@6
Superset
5AHand Pick-Up Push Up35–10 reps@6
5BInverted Row35–10 reps@6
Superset
6APlank230 sec@6
6BSide Plank415 sec@6
6CGlute Bridge (Bodyweight)215 sec@6
6DSuperman215 sec@6
Superset
7AProne Y Lifts25–10 reps@6
7BProne T Lifts25–10 reps@6
7CProne W Lifts25–10 reps@6
7DProne Scap Squeeze Arm Lifts25–10 reps@6
7EScap Push Ups25–10 reps@6
#ExerciseSetsRepsLoad
1Dynamic Warm Up15 min@6
2Athletic Movements/ Balance15 min@6
3Squat (Bodyweight)45–10 reps@6
4Hip Hinge45–10 reps@6
Superset
5AHand Pick-Up Push Up35–10 reps@6
5BInverted Row35–10 reps@6
Superset
6APlank230 sec@6
6BSide Plank415 sec@6
6CGlute Bridge (Bodyweight)215 sec@6
6DSuperman215 sec@6
Superset
7AProne Y Lifts25–10 reps@6
7BProne T Lifts25–10 reps@6
7CProne W Lifts25–10 reps@6
7DProne Scap Squeeze Arm Lifts25–10 reps@6
7EScap Push Ups25–10 reps@6

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, HHS Baseball Offseason is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

HHS Baseball Offseason is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

HHS Baseball Offseason is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android