Phase 3 - Late Pre-seasonIn this phase you build on the strength developed in phase 2 with training that will increase your ability to move a load at high velocity. Power is the combination of strength and speed. Power training requires that you lift lighter weights than you did in the strength phase, yet with explosive intent. You need to rest adequately between repetitions and sets so that each movement is done as fast as possible. The number of sets can be less. There is no point to training like this when you're fatigued.
Time of year: late pre-season
Duration: 4-6 weeks
Days per week: 2-3
Rest between repetitions: 10-15 seconds
Rest between sets: at least 1 minute or until recovery
Phase 3 Exercises
- Barbell or dumbbell hang clean
- Cable wood chop
- Cable push pull
- One arm cable raises each arm
- Medicine ball or dumbbell push press
- Medicine ball standing twist with partner (6x15 fast, recover between sets) (or alone)
- Box jump march (6x20 fast, recover between sets)
- Vertical jump
Continue with rotator cuff exercises as in phase 1.
Points to Note
- It's important that you are relatively recovered for each repetition so that you can maximize the velocity of the movement. The weights should not be too heavy and the rest periods sufficient.
- At the same time, you need to push or pull reasonably heavy loads to develop power against reasonable resistance. Lift heavier than phase 1 but lighter than phase 2. This should be approximately in the range 50-70% of your 1RM (maximum lift) depending on the exercise.
- With the marches and the medicine ball twists, do a full set at maximum then rest sufficiently before the next one.
- Rest briefly between each vertical jump so that you can maximize each one.
Phase 4 - In-seasonMaintenance of Strength and Power
Alternate phase 2 (Strength) and phase 3 (Power) for a total of two sessions each week. Every fifth week, do no weight training at all to assist recovery.
Continue with the rotator cuff exercises until end of the playing season.
Points to Note
- Try to allow at least two days between any strength session and a game.
- Try not to do strength training on the same day as you work out on the diamond.
- Rest completely from strength training one week in five. Light gym work is okay.
- Use your judgment. Don't sacrifice skills training for weight work during the season.
Phase 5 - Off-season
Now it's time to rest up. You need this time for emotional and physical renewal. For several weeks you should forget about baseball and do other things. Staying fit and active with cross training or other activities is still a good idea. By mid-November you may want to think about some light gym work, rotator cuff exercises and aerobic work.
Wouldn't you know it -- it's nearly time to do it all again.