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In-season work out program

L 4luvofthegame10+ posts
I am a freshman on my high school baseball team in durham North Carolina. I've worked hard over this summer, fall, and winter; lifting, hitting and running almost everyday. I've added almost 50 ft. to my hitting ability and have much more volocity behind both my hitting and pitching. I have my fundementals down, and the only thing that's holding me back from them 375 or 400ft. bombs is the strength. Right now the season has begun, and I need advice on a way I can lift weights, and improve my strength when I'm playing games usally every tuesday, thursday, and sometimes friday. I don't want my weight lifting to make my arm weak for the game and take away from my hitting. Maybe if someone has a day by day layout it would help.

Thanks
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CoachDanCoachDan10+ posts
With a busy schedule like 3 games per week you will often need to workout on game days. My recommendation is to workout either early in the morning when you have a night game or after the game when you have an afternoon game.

As mentioned in an earlier post, high intensity low volume work will help keep your strength and power levels high while keeping your energy system fresh. By high intensity low volume, I am referring to 3 setsw of 3 reps up to 5 sets of 5 reps. never more then 5 sets or 5 reps per movement. And keep the movements to the basics so that you are not wasting your time on the isolation movements in-season.

Yours in Sport!

Coach Dan
CoachDanCoachDan10+ posts
don't forget that baseball requires strength and power. Training with lighter weights for higher reps will build endurance, although a great attribute, is not the key to baseball.

Remember that the season is long and if you stop training for strength and power for 4-5 months you will be lacking when the playoffs roll around...

Yours in Sport!

Coach Dan

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