Our primary goal is balanced development of the muscles that are used in baseball. It is important to understand the mechanics of performing each exercise before you begin. We are not interested in developing body builders. We are interested in developing Functional strength that will apply to the game. Strength is the basis for speed and power. The program is essentially training the nervous system to be more explosive. The muscles are slaves of the brain, there fore we must provide quality input to get quality output. It is also important to think in terms of movement, not muscles. Baseball has certain movements that are repeated many different ways. The key is to strengthen in those patterns of movement.
There are key three factors in developing strength and power:
Muscle Hypertrophy
Muscle hypertrophy (i.e. the enlargement of muscle fibers) is the physiological process of increasing strength. The workouts consist of volume training with higher repetitions and a greater number of sets at moderate weights. It also consists of shorter recovery between sets. This is essentially bodybuilding work.
Neuromuscular Recruitment of Fibers
This consists of teaching the nervous system to recruit as many fibers as possible and have each one fire at maximum rate. It consists of quality training with fewer sets, reps, and heavier weights. There is longer rest between sets. The majority of the Ranger program emphasizes neuromuscular gains.
Balanced Nutrition & Recovery
Balanced nutrition and recovery are just as important as the workouts. Without proper rest and diet, you will not achieve maximum benefit from the workouts. It is important to have well balanced nutrition that is low in fat but high in complex carbohydrates.
“Failure to prepare certainly means preparing to fail.” - John Wooden