Training Log — Baseball / Softball
Training Log — Baseball / Softball
Living journal for baseball and softball athletes. Tracks phase, main lifts, rotational power work, sprint times, and — most importantly — arm health.
How to Use This Log
- Log every session — lifts, rotational work, sprint work, arm care.
- Track arm status before and after each session. Anything other than Fresh or Normal is a red flag.
- Track sprint times (10m, 30m, 60-yard) at each phase test.
- Track rotational work: med ball throw distance, cable chop load.
- Weekly reflection every Sunday. Phase testing at end of off-season and pre-season.
Arm Status Scale
| Status | Description |
|---|---|
| Fresh | No tightness, no fatigue |
| Normal | Slight fatigue from recent throwing, but expected |
| Tired | Noticeable fatigue, don’t push it today |
| Tight | Tightness or minor discomfort — reduce throwing |
| Pain | Stop. Rest. See a professional if it persists. |
If your arm status is Tired, Tight, or Pain, cut the session’s upper-body volume and skip anything overhead.
Progression Reminders
- Off-season: add 5-10 lbs per week to main lifts.
- Pre-season: maintain lifts, increase power and speed.
- In-season: 2 lifts per week, no soreness-inducing work.
- every 6-8 weeks (off-season) or 4-6 weeks (in-season).
- Arm care every session. No exceptions.
- Full off-season rest from throwing for 2-4 weeks.
Daily Entry Template
Date: ______________________
Position: ______________________
Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season
Session: [ ] Lower + Rotational [ ] Upper + Arm Care [ ] Lower + Power Clean [ ] Upper + Rotational [ ] Sprint + Arm Care [ ] Maintenance [ ] Game/Practice [ ] Rest
Freshness (1-10): ______
Arm status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Main Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ : ______
Rotational Work
Movement: ______________________ Result: ______
Sprint Work
Distance: ______ Time: ______
Arm Care
- Band external rotations
- Face pulls
- YTW raises
- Scapular work
Arm status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Phase: ______________________
Sessions completed: ______
1. Hitting / throwing felt good this week? [ ] Great [ ] Good [ ] OK [ ] Off
2. Any arm tightness or pain?
3. Sprint work this week (total volume):
4. Rotational power work this week:
5. One adjustment for next week:
Phase Testing (End of Off-Season / Pre-Season)
Date: ______________________
Phase completed: [ ] Off-season [ ] Pre-season
Bodyweight: ______
| Test | Result | Notes |
|---|---|---|
| 60-yard dash | ||
| 10m sprint | ||
| Vertical jump | ||
| Broad jump | ||
| Back squat 3RM | ||
| Deadlift 3RM | ||
| Exit velocity | ||
| Throwing velocity | ||
| Pull-up (max reps) |
Change from prior phase:
| Test | Prior | Current | Change |
|---|---|---|---|
| 60-yard dash | |||
| Back squat | |||
| Exit velocity |
Season Review (End of Season)
Season: ______
1. Best on-field moment:
2. Strength maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant
3. Any arm issues?
4. Off-season rest planned? [ ] Yes — start date: ____________
5. Ready for: [ ] Off-season rebuild [ ] Post-season rest [ ] Sport-specific focus
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Baseball / Softball Program README
- Baseball / Softball Training (concept)
- Sport-Specific Training (concept)
- Power (concept)
- Speed (concept)