Building a Smart Off-Season Schedule (Plan, Progress, Peak)

Random extra sessions don’t translate to consistent progress. A smart schedule turns time into predictable results through structure and progression.

Framework: Plan → Progress → Peak

• Plan (Weeks 1–2): Baseline testing, goal setting, and technical priorities.
• Progress (Weeks 3–9): Focused microcycles targeting hitting, throwing, and strength.
• Peak/Prep (Weeks 10–12): Integrate live reps, taper strength load, and sharpen routines.

Sample Weekly Template

• Mon: Skill session (hitting/fielding) + mobility
• Tue: Strength & speed + light throwing
• Wed: Active recovery or rest
• Thu: Skill session with video feedback
• Fri: Strength (power focus) + plyos
• Sat: Live reps/BP + situational work
• Sun: Recovery + film review

Load Management Tips

• Increase volume/intensity by no more than 10–15% per week.
• Include a recovery week every 4th week.
• Use RPE and subjective fatigue checks.

Actionable Takeaways

• Set measurable weekly goals (e.g., exit velo +1 mph in 4 weeks).
• Schedule recovery proactively.
• Enlist the support of a qualified professional to help guide your off-season development training.
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To speak with one of our professional instructors, or to sign up for a no-cost evaluation, please call us at (419) 875-3228 or email us at [email protected].