Why go through those grueling Off-Season training months just to cut your lifts out completely for less than 25 games? The In-Season program is modified, but that still doesn’t mean you can’t maintain your strength or even continue to make gains! Don’t be scared of the “In-Season” Program!
Don’t Be Satisfied
Don’t be satisfied with the work you’ve put in during the winter months. Stay consistent with your training during the spring season so your body doesn’t hate you! Remember, there’s always another athlete Working Harder Than You trying to steal your position.
The Biggest Excuse I Hear – I’ll Be Too Sore for Games
High school athletes, if you didn’t put the time in during the off-season and decide to start just before the season, then yeah, you will probably be sore for a few weeks.
Believe me, taking care of your body when you’re young and learning the proper workout protocols and correct exercise techniques will be far more beneficial than your strikeouts, homeruns and who has the nicest BBCOR bat. Take the time to develop your skills and develop your body!
Athletes who have been training hard throughout the fall and winter months will not be sore during the season…WHY?
Because the exercise selection does not change and the sets/rep schemes are modified. We also have Soft Tissue and Movement/Active Recovery days available if an athlete needs extra attention in these areas.
Here’s The Breakdown
There are 2-3 days of lifting per week for the High School athlete. Starting pitchers should get at least 2 days of lifting, if not more. The Youth Training Programs are 1- 2 days of training each week.
High school and youth workouts are only about 45-50 minutes. 20-25 minutes of actual lifting, 10 minutes of warm ups/mobility and 10-15 minutes of recovery work. Simple.
To learn more about youth training programs, Read up on a previous article I wrote about Resistance Training for Youth Athletes.
Historically in NH, High School Baseball/Softball Games are usually Monday, Wednesday and Friday so this means players can get their lifts in on Tuesdays, Thursdays and Saturday mornings!
Middle School Baseball and Softball Games are typically Tuesday & Thursday, so this means players can get their lifts in on Monday, Wednesday and Saturday mornings!
Modifications can be made on an individual basis. If the legs are tight or sore, we spend time on mobility and movement of the lower body but focus on a strength day for the upper body and core. If the upper body is tight or sore, we spend time on soft tissue work, mobility and movement of the upper body but focus on a strength day for the lower body.
If the athlete feels great, we perform a full body multi-joint lift. For starting pitchers, it just comes down to their start day. Find out when you are pitching and work backwards from the start date. Make sure to get in 2-3 days of good strength training per week!
A dedicated athlete will have trained hard throughout the off-season months leading up to the season, which means exercise selection doesn’t change much.
Keeping it simple, athletes may perform the following:
- 4 to 5 exercises
- Anywhere from 2-8 sets of 2-5 reps.
- Intensity is high and volume is low.
We want to maintain the strength gains made during the off-season and even continue to make gains! Keep in mind that the season is really April and May, June if the team makes playoffs. Don’t take these 2 months off from lifting!
Sample Workout May Look Like This
- Soft Tissue Series
- Dynamic Warm-Up/Mobility/Movement Prep
- Power Exercise – Volume low, Intensity High
If you eat like sh*t now, you’ll eat like sh*t during the season. But we’re human, we can make changes, whataya say?
The goal is to minimize the amount of weight loss and maintain strength/power during the season. By eating properly throughout the season will help minimize the amount of weight loss. You all should have access to the AB Fuel eBook so follow those guidelines and plan accordingly.
- Weigh in each week
- Eat quality calories and make sure food intake is high in nutrient dense foods
- Limit processed or refined foods (cookies, chips, fatty meats and soda)
- Focus on lean proteins, fresh fruits and vegetables and whole grains
- Eat whenever you are hungry
- Supplement NSF certified products if necessary
- I recommend Fish Oils (3-4 grams daily)
Come in, train hard, and get your work in. Don’t neglect this important piece of the training year. Your body, your teammates and your coaches will appreciate the time and effort you’ve put in to become a physically better athlete.
Just remember there is always someone better than you, working their butt off. Don’t let them work harder than you!
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