The game of baseball demands speed, strength, specific endurance, power, balance, core strength, and coordination (hand/eye ‒ hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing strong, explosive legs, followed by a strong and stable core (abdomen, low back, and hip girdle). Our training program addresses baseball performance on two fronts. First, using the “build from the ground-up” approach, training is designed to enhance the transfer of the force generated by the legs to the shoulder and arms during hitting and throwing. Core strength is of pivotal importance, because developing extremity strength without sufficient core strength is like shooting a cannon from a canoe! Second, injury prevention is a transparent element in all aspects of the program, ensuring health for optimal performance.
Mission
The Texas Rangers’ Strength and Conditioning Staff is committed to providing a comprehensive performance training program, professionally implemented, to optimize athleticism and reduce injury risk, through the physical and mental preparation of players.
Goals
- Establish a Baseball Routine
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Routine is the cornerstone of performance. Training gains require off-season and in-season consistency. Consistency requires routine. For baseball players, training must reproduce the movements and metabolic demands that occur on the field.
. - Prevent Injury
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A fit player will be less likely to be injured, and if injured, will recover more quickly. Improving performance health requires an all-around training approach that emphasizes muscular balance, core strengthening, joint mobility (without compromising joint integrity), nutrition, and recovery.
. - Build Work Capacity
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Work capacity is the ability to handle intense training and recover sufficiently to perform again at a high level. Work capacity is a trainable quality which requires the systematic progression of training variables (i.e. volume, load, rest, and exercise) to raise the conditioning level and delay fatigue.
. - Increase Functional Strength
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Functional strength is strength you will use as a baseball player. We are not body builders, so the emphasis is on movement, not appearance. Good athletes possess efficient movement skills. Multi-joint, multi-plane, and ground-based exercises for strength and power relate closely to baseball performance.
. - Educate
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Assisting players to learn and understand their strengths and weaknesses as athletes will help them to accelerate their development. Providing players with guidance or advice on training strategies, performance, nutrition, and injury prevention/ reconditioning promotes a healthy baseball lifestyle.
Minor League Yearly Training Phases
- Post-Season ‒ Late-September & October (2-4 Weeks)
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This period may vary depending on your off-season location. For those at Instructional League, training will continue with the staff. For the others, who return home after the season, the goal is to get away from baseball but stay in shape. This is the time to heal injuries, evaluate your performance, and set goals for the off-season of training ahead..
. - Foundation Phase ‒ Late-October & November (4 Weeks)
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This is the beginning of the off-season program. This Foundation Phase is designed to focus on increasing work capacity to prepare central nervous system for the more intense and specific workouts to follow. For players with Winter Ball assignments, once you begin training, your off-season may be shortened. For players whose Winter League ends in December, the Foundation Phase may be shortened to 2 weeks in January.
. - Strength Phase ‒ Late-November & December (6 Weeks)
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The Strength Phase is focused on increasing program intensity (i.e. the amount of weight lifted). The volume of the program will be maintained to maximize gains, as this is the time when you are able to develop muscular strength. For players following Winter Ball assignments, the Strength Phase should be performed in its entirety to maintain an emphasis on work capacity. Be aware that the pitchers throwing program begins in December. Also, the program is designed to account for a week off around the Holidays.
. - Power Phase ‒ January (4 Weeks)
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The Power Phase introduces speed as an emphasis to develop power and explosiveness. Training intensity continues to increase, as power is the product of strength and speed combined. For players following Winter Ball assignments, the Power Phase may be the last phase able to be completed before reporting to Spring Training in early March.
. - Skill Transfer and Sharpening Phase ‒ February (4 Weeks)
- Spring Training ‒ March (4 Weeks)
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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. Spring Training will include testing in the 300-yard Shuttle, Vertical Jump, 10-yard Burst, and the 5-10-5 Agility Test, in addition to height, weight, and body composition (body fat).
. - In-Season Training ‒ April to Mid-September (24 Weeks)
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The season is too long to be a single training phase. To prevent the build-up of fatigue, the staff will provide programs with regressing volume as the season progresses. However, to maintain strength, training intensity must be at least maintained to prevent breakdown. Strength Training will drop off during the Championship Season of September. Keep in mind that you are training for a Major League Season, which may be over 200 games (with Spring Training and the Playoffs)!
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The Skill Transfer and Sharpening Phase is a progression of the Power Phase. Training intensity peaks in this phase, with a continued emphasis on power and speed. Volume is reduced to allow for more baseball activity. For players following Winter Ball assignments, the Skill Transfer and Sharpening Phase goals may be incorporated into your Spring Training strength routines. For those invited and/or interested Minor League Early Camp begins in February.
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The Skill Transfer and Sharpening Phase is a progression of the Power Phase. Training intensity peaks in this phase, with a continued emphasis on power and speed. Volume is reduced to allow for more baseball activity. For players following Winter Ball assignments, the Skill Transfer and Sharpening Phase goals may be incorporated into your Spring Training strength routines. For those invited and/or interested Minor League Early Camp begins in February.
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