READY, SET, GO! Off-Season and Pre-Season Training
The most successful athletes practice year round and not necessarily in only one sport. Well rounded athletes play multiple sports, which helps keep the athlete in prime condition year round. For those athletes dedicated to one sport, athletic maintenance is a lot more challenging when the sport is off season. It is during that time, dedication to Off-Season and Pre-Season training is most critical to achieve successful In-Season play.
If you go to my gym, you will see Bryce Harper (Nationals), Tyler Brown (Giants), Scott Tomassetti (Phllies), and Jake Hager (Rays) almost every day working on their strength and conditioning as they prepare for the upcoming baseball season. Several of my college and professional playing athletes contacted me for coaching and training sessions while they were home over the Christmas Holiday. These athletes fully understand the value of year round strength and conditioning training and how it is a critical component for them to maintain their athletic edge.
In my experience, the challenge for most student-athletes is figuring out how and where to begin and what to do. The Sport Method Training & Balance Program for athletes is formatted to place the athlete at the top of his/her game. It is an integral aspect of a player’s success.
The purpose of the Sport Method Training & Balance Program is to prepare and maintain the body for the demands of the high school, college or professional playing season. The Program works the same muscle groups that are used in the athlete's sport of choice to maximize the impact.
Being educated on the mechanics of the sport as well as how the body develops during training is essential to prevent injuries and maximize a player’s potential. It’s also important to be conscious of the body and allow the training demands to progress in conjunction with how the athlete feels.
CAUTION! Athletes need to be careful on the type of training they do. There are exercises that are actually harmful, specifically for sports that involve throwing and overhand hitting, ie, baseball, softball, volleyball, tennis and football. It is critical to understand that the bones and the tendons don’t fuse in the ulnar region of the elbow (tennis elbow), through the shoulder at the rotator cuff, and knee regions (which are most prone to injuries) until sometime between 17 and 21 years of age. Young athletes need to know and avoid the base of harmful exercises that can lead to damage, injury and instability. It is essential for young athletes to be mindful and report any pain they may feel at any point in time during training and not simply ignore it, even if it means being shut off from training so their body can heal properly.
Below is a sample of one of my Sport Method Training & Balance Program: 6-Week Baseball Phase Training Schedule. Within this program, various strength and conditioning objectives are tailored to the student-athlete’s individual, specific needs.
6-Week Baseball Phase Training Schedule
Weeks 1 & 2 – Phase 1
High Volume/Low to Medium Intensity
Develop proper lifting techniques
Develop position-specific chest & upper-body workout
Develop shoulder/arm-care program
Develop proper form for baseball squats & push-ups
Weeks 3 & 4 – Phase 2
Medium Volume/Medium to High Intensity
Increase rep/time for upper body exercises
Increase weight for split squats, dumbbell cleans, & dumbbell squats
Increase weight/reps/time for lunges & hip work
Increase time for baseball squats & push-ups
Weeks 5 & 6 – Phase 3
Low Volume/High Intensity
Increase weight for split squats, dumbbell cleans & dumbbell squats
Increase weight for lunges & hip work 2x10
Reduce weight/increase time for RC work
Reduce weight/increase time for back work
Begin high-intensity plyometrics
Please contact me if you interested in having me put together a Sport Method Training & Balance Program specific for your athletic training needs.
Be safe and remember: You get what you put into it.
