During the off-season, the foundation of strength that was built will be transferred to power, lateral movements and sprints.
Strength is the foundation of all movement.
A simple way we monitor workloads and preparation for the baseball and softball season is by using the strength-speed continuum and programming off the force velocity curve.
The phase for in-season training for baseball is Absolute Speed and is “Phase Four” in our programming.
Here is a snapshot on how to approach in-season work.
The main goal
Phase Four is built to keep the athlete strong and moving well while understanding that baseball is the priority. We do not want to be in the mindset of maintenance mode but want to continually get each athlete stronger.
In this phase, volume as well as load are decreased. Instead of working four or five sets, we decrease that to two to three sets. The load is decreased to match the demands of the force velocity curve to match the bar speed goals programmed by one of our coaches.
However, during Phase Four, we do not throw heavy lifts out the window. Timely programming one or two heavier lifts a week will allow the athlete to get stronger and play at the top of their ability on the field. This depends on the workload on the field.
Once the athlete gets their heavier lift in we want to recover from that lift and sport. Our recovery methods come from movement.
Movement is the greatest application to regain lost range of motion and decrease soreness. Doing nothing is not the best option for recovery. We have over 15 movement days preloaded onto our programming app, which allows the athlete to perform a movement day anywhere at any time.
Lifts differ from pitchers who are starters and relievers as well as starting position players and non-starters. We can map out the starters’ lifts by knowing when they throw and play but the relievers and non-starters must be ready to play at any time.
Example work schedule for starting pitcher:
Start: High-intent day on the mound, day off in the weight room
Day One: Heavy lift, restore ROM
Day Two: Off (Off means OFF)
Day Three: Catch play, movement day
Day Four: Bull pen, regular lift
Day Five: Catch, movement day
Day Six: Catch, CNS Activation
Monitoring workloads is key to on-field success.
Often athletes’ seasons start and their development and training stops. Is it that guys have the “old school mindset” to shut down lifts in season? Or is it lack of dedication?
If you want it, you’ll make time for it.
Cutting out lifts in season will take away a minimum of 32 training days a year (2 days a week for 3 months).
Other athletes will be 32 days better and more prepared compared to the ones that quit training and developing in-season.
The reason we train all year is for the SEASON. The season is the time where you need to be your strongest. Lifting will decrease breakdown and injury with the correct program. Lifting in season will also assist in getting the athlete out of every day repetitive movement of rotational work in baseball.
Looking to enhance your baseball development with a custom program that works for your unique body, position, and goals? Book an assessment today.