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Monday, February 27, 2012

"Is Weight Training Necessary During The Baseball Season"

Over the last month many players and parents have approached me with questions regarding their strength and conditioning 
program.  One question that is frequently asked is “How important is it to Strength train during the season?”  Since so many players 
and parents have asked this question and I am sure that there are plenty of other people out there asking the same question. 
I have decided to write a quick DO'S and DON"T list that will answer questions about Strength and Conditioning during the Baseball Season.

In­-Season DON'T

-DON’T stop weight training.  You must look to change the volume and intensity in your workout.  The weight training part 
of your workout should only last about 30-35 minutes.  The remainder of the hour will be filled with Prehab, Cardiovascular, 
Core, and Flexibility.  A result of not weight training during the season will be decreased strength, power, conditioning, and 
ultimately performance. 

-DON’T perform a split routine. Rather 2­3 full­body sessions each week works best for most.

-DON’T follow the theory of “light weight and high reps”.  Keep the intensity and drop the volume.  The object is to maintain 
the strength that you obtained during the off­season and maintain that all year.

-DON’T waste time training small muscle groups with isolation exercises such as bicep curls, wrist curls and calf raises. You 
will get plenty of work to these muscles during your compound exercises.

-DON’T train the day before a game unless you have found this specifically works for you. 

-DON"T let In-Season training session go beyone 60 minutes.  This will include 30 minutes of weight training and 30 minutes of Prehab, Core, and Flexibility

-DON’T eat junk food…including soda and coffee. 

-DON’T underestimate the value of sleep.  Get off Facebook, Xbox, or anything else that keeping you from getting your 8 
hours of sleep.

-DON’T ignore what your body is telling you.  Learn to pull back when your body is fatigued and push it into another gear when you are feeling good. 

In­-Season DO

-DO weight train. I have found 2-3 sessions per week lasting 60 minutes works best to maintain strength, speed, power and 
help facilitate recovery.  Each session should include Strength, Prehab, Cardiovascular, Core, and Flexibility.

-DO use compound movements such as pull­ups, pushups, squats, lunges and deadlifts. 

-DO focus on the speed of the bar.  Explosive athletes need to be explosive in their training, so that they are explosive on the 
field.  

-DO perform sets of low reps between 8 and 10.

-DO train immediately after or the day after a game. 

-DO perform a few static stretching sessions per week, lasting between 10-15 minutes after practice or a weight training 
session. This will help recovery and regeneration of the body, which will keep you fresh, fast, strong and feeling great.

-DO perform a few sets of external rotation exercises and scapular exercises a few times a week. Keep weight light on these 
and train within 12­15 rep range with these.  

-DO eat whole foods and focus on getting adequate amounts of quality proteins, carbohydrates and healthy fats. 

-DO keep your body properly hydrated.  Everyone knows this, but few do it.  This does not mean tons of sugar laden sports drinks.  Water with added electrolytes works just as well.  Simply add a small pinch of sea salt to every 1 liter of filtered water you drink.

For more information or In-Season Programs that Leverage Training Center has to offer...Please contact:
Rich Mejias
Leverage Training Center
Co-Owner/Strength and Conditioning Coach
rich@leveragetrainingcenter.com
845-641-1549

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