Philosophy

The game of baseball demands speed, strength, specific endurance, power, balance, core strength, hand/eye and hand/foot coordination. To improve those qualities it is necessary to build from the ground up by developing strong, explosive legs, followed by a strong and stable core.

Goals Of The Program

To establish a daily training routine. It is imperative you make conditioning part of your daily routine in both the off-season and in-season.

Injury prevention. A fit player will be less likely to be injured, and if he is
injured, he will recover more quickly.

Improve work capacity. Work Capacity is the ability to handle-high quality work and recover sufficiently to perform again at a high level for the next practice or game.

Strive for balanced muscular development in the strength-training program. By balance we mean between the front and back of the body and right and left side of the body with the muscles strengthened, as they are needed for optimum performance in baseball. You are not body builders so the emphasis is on functional strength not appearance.

To improve the range of motion at the joints without compromising joint integrity.

Improve core strength. The strength of the abdomen, low back, and hip girdle will allow you more effectively transfer the force generated by the legs to the shoulder and arm for force application.

To help each individual know and understand their strengths and weaknesses to help them accelerate their development.

"There are only two options regarding
commitment. You're either IN or
you're OUT. There's no such thing in
life as in-between."
-Pat Riley

Year Plan

The year is divided into blocks with specific objectives for each block. Each block of work is built upon the previous block with the work distributed to optimize your development as a baseball player.

Block I - Transition/Active Rest
This a period of time from one month to six weeks to get away from baseball but stay in shape. The workload is low in volume/quantity and, low to moderate intensity/quality. This is the time to heal injuries, evaluate your performance and set your goals for the off-season to make you a better player.

Block II - Foundation
The base period with the emphasis on increasing work capacity. This is one of the most important phases of the year. This includes an Introductory period to establish routine and learn new techniques and skill. This is the time when you can get your most productive training done, and make the most progress to improve your physical qualities and work capacity. The work load is high in volume/quantity, and low to moderate in intensity/quality of work.

Block III - Preparation
This block involves more specific work with an emphasis on intensity and quality work. This is the time to begin to integrate baseball skill work with your off-season conditioning program. You should be hitting, throwing and taking ground balls and flyballs. Pitchers should be preparing for the throwing demands of Spring Training

Block IV - Spring Training
This is the toughest time of the year in terms of overall work. You will continue to work on building the physical qualities developed in the off-season while sharpening game skills.

Block V - In Season
This is the competition phase. This is a time to fine tune certain components, begin to stabilize others, improve technique, and to bring performance to a peak. The volume/quantity of work is lower and intensity/quality is high.

Early Season - Continue Building
Mid Season - Stabilization of the qualities developed earlier. The degree they can be stabilized is dependent on the amount and quality of the previous work.

Late Season - This is the Championship Season, the time where the work from the previous phases pays off.

"If you don't set goals for
yourself,you are doomed to work
to achieve the goals of someone
else"