Online Program Instructions
Use the tabs to the right of the page to see the workouts broken down by phase. The first tab, “Foundation Phase” provides an outline of the weekly training schedule during phase one. The second tab, “Weeks 1-4 Workouts” provides the strength workouts for the first phase. The subsequent phases are in the appropriate order as they are listed below. Please ask the staff if you have any questions or confusion about what workout you should be doing. Our contact information is under the “About Us” heading at the top of the page. Have a safe and healthy off-season!
1. Foundation Phase — Weeks 1-4
This is the beginning of the program. Train with goals of increasing muscle mass, decreasing body fat, and improving endurance. This phase will prepare you for the more intense workouts of the Strength, Power, and Transfer/Sharpening Phases.
2. Strength Phase — Weeks 5-10
With an existing training base, the goal is to now increase overall strength by increasing the intensity of our lifts (i.e. choosing heavier weights). The training volume will be reduced slightly from the Foundation Phase in some exercises. However, the overall workload is greater due to the higher training intensity.
3. Power Phase — Weeks 11-14
Having progressed our strength in the previous phase, our goal now is to emphasize power development. Power is the combination of strength and speed. Our training intensity will remain high (continuing to increase), and our training focus should be on moving the weight in an explosive manner. Even when the weight is too challenging to move quickly, having the intent to move fast will result in improved muscle power. Be cautious to remain in control during the lowering phases of all lifts when applying this technique. Being explosive and powerful is not reckless and should not disregard safe training technique.
4. Skill Transfer & Sharpening Phase — Weeks 15-18
This phase is the transition between off-season training and on-field activity. Our strength levels will peak and speed will be progressed from the Power Phase. With baseball activity having already begun, training includes a directional movement emphasis in order to better represent on-field physical demands. Being able to move well in all directions is fundamental to improving athleticism.
“You never rise to the occasion, you merely fall to your level of preparation.”