Beginner: Off-Season Workout Plan

Ryan Basham · October 2, 2021

Who is this for?

  • Any athlete who is just starting out with strength training
  • Athletes below age 13
  • Athletes with limited access to free weights

Training Volume

  • 4 days per week
  • Two Strength/Power days per week
  • Two Hip/Torso/Shoulder days per week

Plan Duration

  • 4-6 Weeks
  • 45-60 minutes per day once familiar with plan

Equipment Needed

  • Dumbbells – 1-3 lbs
  • Kettlebell (Can be substituted with Dumbbell) – 5-25 lbs
  • Loop or Ankle Resistance Band – Ultra-light to Light
  • Resistance Band – Ultra-light to Light
  • Medicine Ball – 2-6 lb 
  • Bench or Padded Platform for Support

About Instructor

Ryan Basham

Ryan was a 3-time All-State selection at Lowell High School (Lowell, IN) during his prep career. His career batting average is among the top 5 all-time in the state of Indiana. He went on to play 3 years at Michigan State University. As a two-time All-Big Ten selection and two-time team MVP, Ryan was then drafted by the Toronto Blue Jays in the 29th round in 2006. After an injury kept him from playing in the Blue Jays organization, Ryan played 5 years of independent professional baseball. After moving with his family to the Indianapolis area in 2013, Ryan was employed by Roundtripper Sports Academy in Westfield, IN, for 3 years as a hitting instructor and head coach for their 15U Indiana Mustangs teams. In 2016, Ryan opened his own training location, Basham Baseball, in Whitestown, IN. Also in 2016, he joined the Indy Titans as a head travel baseball coach at the high school level, where he has coached ever since. Ryan is an OnBaseU Certified instructor.

20 Courses

+3 enrolled
Open Registration

Course Includes

  • 5 Lessons
  • 8 Topics