TRX for Baseball

Time Efficient TRX Baseball Workout

TRX for BaseballSo you have been rocking your baseball off-season training program, but your calendar just filled up with other commitments later this week and you are not sure how you are going to get your 3rd training session in.

Break out your TRX Suspension Trainer and you can get your training done effectively and efficiently.

With its portability and versatility, you can incorporate a multitude of bodyweight exercises and perform them one after the other so you can challenge your strength and your cardiovascular conditioning at the same time.  But let’s not get too detailed on the piece of equipment itself (you can do that here).

Let’s get right down to the sample TRX baseball workout so you can make the most of your busy schedule.

Sample TRX Baseball Workout

If you have the time, make sure you start with some soft tissue work that includes a foam roller or the tools in this Trigger Point Starter Set.  Here’s what you need to hit.

  • Glutes – 1 x 60 seconds each side
  • IT Band – 1 x 60 seconds each side
  • Quads – 1 x 60 seconds each side
  • Groin – 1 x 60 seconds each side
  • Hip Flexor/TFL – 1 x 60 seconds each side
  • Mid/Upper Back – 1 x 60 seconds each side

Next, make sure you get your dynamic warm-up in.  You don’t need any equipment for this, but to make it fun, we’ll use the TRX for some of the following movements to get your heart rate up and your muscles prepared for the tougher TRX movements.

Complete the following movements one after the other with minimal rest.  Complete the cycle 2-3 times.

  • TRX Basic Squat – 15 reps
  • Reverse Lunge and Twist in place – 5 reps each side
  • TRX Row – 15 reps
  • World’s Greatest Stretch in place – 5 reps each side
  • Reverse Inch Worms – 5 reps
  • TRX Lateral Lunge – 5 reps each side

Okay, now for the meat of the training – your time efficient TRX baseball workout.  We are going to create two separate circuits of 4 exercises.  After each set, rest for 1 minute and then repeat the circuit.  When you have completed all sets on the first circuit, move to the second circuit.

Depending on your time restraints, shoot for 2-3 sets of each circuit.

Circuit One

  • TRX Squat Jump x 10
  • TRX Push-up x 10
  • TRX 1-leg Lunge x 10 each
  • TRX W’s x 10

Circuit Two

  • TRX 1-leg Squat x 8 each leg
  • TRX Torso Rotation x 10 each side
  • TRX T’s x 12
  • TRX Body Saw x 12

Again, if you have the time, make sure you finish up with some quality soft tissue work.  If you perform your soft tissue work directly after the above circuits, then reserve some time later in the day or before you go to bed to roll out any tightness or knots you may have.  Hop on that foam roller and get after it.Foam Rolling for Baseball

  • Glutes – 1 x 60 seconds each side
  • IT Band – 1 x 60 seconds each side
  • Quads – 1 x 60 seconds each side
  • Groin – 1 x 60 seconds each side
  • Hip Flexor/TFL – 1 x 60 seconds each side
  • Mid/Upper Back – 1 x 60 seconds each side

Get Back to Basics in Your Next Training Session

Remember, this is a fill-in workout because you are pressed for time.  Do not make this a staple of every training session.  You need to make sure you are still including medicine ball work, deadlifts, squats, and baseball-specific conditioning on a regular basis.  Incorporate this TRX baseball workout when you truly do not have the time to complete your programmed training.

Good luck!

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