The Hidden Grind of the Offseason
Every November, fans assume the season’s over — that players kick back, travel, and relax until spring training.
But here’s the truth: the real work starts when the lights go off.
The offseason is where pros rebuild, retool, and reset — physically, mentally, and mechanically.
I remember talking to a minor-league strength coach who said,
“Spring training doesn’t make you better. It only shows who actually worked in the winter.”
If you’ve ever wondered what MLB players really do when nobody’s watching, this is the inside look you’ve been waiting for — complete with training structure, recovery methods, and pro-level tips you can actually apply yourself.
Step 1: Strength Rebuild Phase (November–December)
When the season ends, players’ bodies are wrecked. 162 games mean thousands of swings, throws, and sprints — all with minimal rest.
So the first step isn’t heavy lifting. It’s rebuilding the foundation.
Goal: Restore mobility, fix imbalances, and rebuild raw strength.
What Pros Do:
- Mobility Work (Daily): Hip openers, shoulder stability drills, ankle dorsiflexion stretches. Most hitters lose hip mobility during the season — this phase fixes that.
- Functional Strength (3–4 days/week):
- Trap bar deadlifts
- Split squats
- Farmer’s carries
- Core anti-rotation holds
These rebuild strength evenly — not just the dominant side.
- Light Cardio (2–3 days/week): Low-intensity biking or rowing to restore aerobic base.
Why It Works:
This phase focuses on movement quality, not intensity. By improving joint range and muscle balance, players prevent the overuse injuries that often derail early-season performance.
Pro Example:
Mike Trout starts his offseason lifting light, emphasizing hip stability and scapular control before touching heavy weights. His trainers call it “earning the right to lift again.”
Step 2: Power & Speed Development (January)
Once the base is rebuilt, the real explosion begins.
This is where MLB players regain their pop — the fast-twitch power that translates directly to bat speed and throwing velocity.
Goal: Convert strength into speed.
Training Components:
- Olympic Lifts (Moderate Load, High Velocity): Cleans, snatches, and jump squats develop fast-twitch fibers.
- Plyometrics:
- Lateral bounds
- Depth jumps
- Rotational medicine ball throws
These mimic the elastic recoil of swinging and pitching.
- Sprint Work (2–3x/week): 10–30 yard bursts for explosiveness.
Drill Example:
- Med Ball Rotational Tosses (6x per side): Focus on hip-shoulder separation and full rotation through the core.
- Sprint + Swing Combo: 10-yard sprint → stop → immediate dry swing. Trains transition from linear to rotational speed — just like base running into hitting power.
Pro Tip:
During this phase, intensity rises — but volume drops.
Pros train 90–120 minutes max per session to avoid CNS fatigue.
Data Insight:
According to kinetic research from Driveline Baseball, a 10% increase in rotational velocity can yield a 3–5 mph increase in bat speed after 6 weeks of explosive training.
Step 3: Skill Rebuild & Refinement (February)
Once the body is powerful again, it’s time to reintroduce skill work — gradually.
You can’t just start taking 200 swings a day after months off.
What Pros Focus On:
- Short Batting Sessions (15–20 swings): Focus on mechanics, not distance.
- Video Analysis: Compare swings from last season to identify habits — posture, head movement, barrel path.
- Tee Work + Slow Toss: Reconnect with barrel control and timing before facing live pitching.
Pitchers do the same — rebuilding their throwing pattern with “on-ramp” programs that slowly increase volume and velocity.
Pro Example:
Clayton Kershaw begins throwing at just 60 feet for two weeks before extending his range. The goal: restore feel, not velocity.
Training Ratio:
- 70% Mechanics & Feel
- 20% Strength Maintenance
- 10% Mental & Visualization
Pro Tip:
MLB hitters rarely chase exit velocity this early — they’re chasing consistency.
As one batting coach put it:
“The offseason swing isn’t about how far you can hit — it’s about how easily you can repeat it.”
Step 4: Mental Reset and Visualization
The physical side gets all the spotlight, but pros spend real time rebuilding their mental edge too.
Mental Workouts Include:
- Meditation or Breath Work: Keeps reaction times sharp and reduces anxiety.
- Visualization Routines: Picture ideal at-bats, great contact, smooth reactions.
- Film Study: Watching their own best games to re-anchor confidence.
Pro Insight:
During the offseason, players often watch highlight reels — not just for ego, but for neural reinforcement. The brain learns by imitation, even visually.
Personal Takeaway:
When I started watching my own best swings (on slow-mo video) before BP, my timing and confidence jumped. It’s simple — you perform what you picture.
Step 5: Transition to Spring Training
By February’s end, the workload ramps up again. The goal now is to peak, not to fatigue.
Typical Week (Late Offseason):
- 2 days: Explosive lifting (reduced load)
- 2 days: On-field batting + defensive reps
- 1 day: Mobility and active recovery
- 2 days: Rest or light cardio
This final phase ensures players enter camp feeling light, fast, and mentally sharp — not sore or burnt out.
Pro Example:
Mookie Betts’s trainer calls this phase “fast and fresh.” They reduce heavy lifts, prioritize rotational speed, and fine-tune timing.
The Offseason Separates the Good from the Great
By the time fans see players show up in March, the real grind is already done.
The offseason is where careers are extended — or quietly fade.
The difference between a 20-homer player and a 30-homer player often comes down to what they did between November and February.
So if you’re training this winter — even if you’re not in the majors — take a page from the pros:
- Rebuild first,
- Explode second,
- Refine third,
- Reset always.
Because when April comes, the spotlight only shows the result.
The work? That happens when nobody’s watching.
