The off-season is where you build your foundation of strength; it’s not merely a preparatory phase but the core of your athletic prowess. The pre-season, in contrast, is where you channel that cultivated strength into explosive speed, power, and agility. Let’s delve into how you can leverage this transitional period to sharpen your athletic edge.
Preseason Programming
In the off-season, your regimen revolved around lifting weights at 85-90% of your one-rep max (1RM) four times a week. This intensity sculpted your strength. Now, as you step into the preseason, it’s time to transition that brute force into dynamic speed, explosive power, and quick reflexes.
During the preseason, you’ll dial down to lifting 50-75% of your 1RM two to three times per week. Additionally, you might incorporate an optional strength training session to maintain your gains.
Residual Training Effects (RTE) dictate that speed, power, and explosiveness require stimulation every three to five days to stay sharp, while strength needs to be revisited every 10-12 days. Speed is particularly fleeting—its effects diminish quickly without regular practice—whereas strength endures longer, albeit with less frequent engagement.
Preseason Goals
Maximizing your speed, explosiveness, and power is directly linked to the strength you’ve built. For instance, if your bench press max is 100 lbs., your speed and power drills should be performed with weights between 50-75 lbs. Conversely, if your bench press max has reached 150 lbs., your training weight for speed and power should be adjusted to 75-113 lbs. This demonstrates the critical role of off-season strength in amplifying your athletic performance during the preseason.
Speed Training
Objective: Enhance your top running velocity and the efficiency of covering ground.
Base Running:
- Stolen Bases: Speed facilitates the attempt at stolen bases, advancing to the next base while minimizing the risk of being caught.
- Extra Bases: Swift players can capitalize on hits, transforming singles into doubles or doubles into triples.
Outfield Play:
- Tracking Fly Balls: Speed aids outfielders in covering more ground to catch fly balls that might otherwise fall for hits.
Infield Defense:
- Range: Infielders, especially at shortstop or second base, need speed to cover ground rapidly and handle ground balls effectively.
Training Protocols for Speed:
- Reps: 1-3 per set
- Percentage of 1RM: 60-75%
Focus on improving running mechanics, stride length, and frequency, emphasizing moving the weight quickly rather than slowly.
Examples:
- Sprinting drills over various distances.
- Acceleration sprints.
- Flying sprints.
Achieving top sprinting speeds requires a blend of strength, power, and efficient movement techniques.
Explosive/Agility Training
Objective: Develop the ability to generate maximal force quickly, crucial for rapid movements and reactions.
Pitching:
- Explosive Delivery: A swift, powerful pitch delivery enhances the difficulty for hitters to time their swings.
Hitting:
- Quick Bat Speed: Explosive swings contribute to faster bat speed, facilitating solid contact with the ball.
Fielding:
- Quick Reactions: Reacting swiftly to sharply hit balls requires explosive power.
Base Running:
- Quick First Step: Explosive starts are vital for stealing bases or advancing on hits.
Training Protocol for Explosiveness:
- Reps: 3-6 per set
- Percentage of 1RM: 50-60%
Focus on activating fast-twitch muscle fibers and improving the rate of force development.
Examples:
- Plyometric exercises (e.g., box jumps, depth jumps).
- Olympic lifts (e.g., cleans, snatches).
- Medicine ball throws.
- Jumping exercises (e.g., squat jumps, broad jumps).
For a bench press with a 1RM of 200 pounds, explosive training might involve sets of 5 reps at 80-120 pounds, with an emphasis on speed.
Power Training
Objective: Combine strength and speed to generate force efficiently, optimizing both explosive strength and velocity.
Hitting:
- Extra-Base Hits: A powerful swing can lead to extra-base hits, converting singles into doubles or doubles into home runs.
- Driving in Runs: Powerful hitters excel in driving runs, particularly in critical situations.
Pitching:
- Velocity: Powerful pitchers throw faster, making it tougher for hitters to connect with the ball.
Catching:
- Arm Strength: Strong throws from catchers can deter base stealers and prevent runner advancement.
Training Protocol for Power:
- Reps: 3-6 per set
- Percentage of 1RM: 75%
Focus on developing explosive strength and speed, balancing force and velocity.
Examples:
- Olympic lifts (e.g., clean and jerk, snatch).
- Kettlebell swings.
- Jump squats.
- Medicine ball slams.
For a deadlift with a 1RM of 250 pounds, power training might involve sets of 4 reps at 125-175 pounds, focusing on explosive movements.
Key Differences
Speed Training vs. Explosive Training: Speed training hones running velocity, while explosive training encompasses rapid force production across various movements.
Explosive Training vs. Power Training: Both share similarities, but power training integrates explosive strength with speed, creating a balance between force and velocity.
Speed Training vs. Power Training: Speed training focuses on linear movement velocity, whereas power training enhances the ability to generate force quickly in diverse athletic actions.
These training types can be combined within the same workout to maximize overall performance, as each plays a unique role in baseball.
Training Program
Day 1: 3-5 Sets
- Deadlift – Power – 75%
- Power Clean – Explosiveness – 50%
- Push Press – Power – 70%
- Kettlebell Swings – Speed – 50% (light load)
- Medicine Ball Slams – Power – 3-5 reps with slight rest
- 20-yard sprints: 5 repetitions with full recovery.
Day 3: 3-5 Sets
- Split Jerk – Power – 75%
- Single-Leg Box Jumps – Explosiveness – Body Weight
- Medicine Ball Rotations – Power – 3-5 reps with slight rest
- Bounders – Explosiveness – Body Weight
- 10-yard sled push (light load): 5 repetitions with full recovery.
Day 5: 3-5 Sets
- Squats – Power – 75%
- Broad Jumps – Explosiveness – Body Weight or light med ball load.
- Plyo-Pushups – Explosiveness – Body Weight
- Medicine Ball Split Lunge Push Throw – Power – 3-5 reps with slight rest
- 40-yard sprints: 5 repetitions with full recovery.
Sport-Specific Workouts
Baseball Speed Training Workout:
Warm-up:
- Light jogging and dynamic stretches.
- Sprint drills focusing on quick acceleration.
Base Running Sprints:
- 8-10 sprints from home plate to first base.
- Emphasize explosive starts and efficient mechanics.
Base-to-Base Sprints:
- 5-6 sprints covering all bases.
- Simulate in-game running scenarios.
Agility for Infielders:
- Cone Drill Series: 3 sets of 5-10-5 Shuttle and Box Drill.
Cooldown:
- Light jogging and static stretches for legs and hips.
Baseball Power Training Workout:
Warm-up:
- Light cardio and dynamic stretches.
- Power-focused exercises (e.g., bodyweight squats).
Medicine Ball Rotational Throws:
- 3 sets of 8 throws each side.
- Focus on explosive hip rotation.
Batting Power Drills:
- 3 sets of 10 explosive swings with resistance.
Cooldown:
- Light jogging or cycling.
- Static stretches for major muscle groups.
Baseball Explosive/Agility Training Workout:
Warm-up:
- Jump rope or light jogging.
- Dynamic stretches for hip mobility.
Lateral Cone Hops:
- 3 sets of 20 seconds.
Agility Cone Drills:
- T-Drill: 4 sets.
- Box Drill: 3 sets.
Reaction Drills:
- Partner drills with quick direction changes.
- 3 sets of 10 reps.
Baseball-Specific Drills:
- Fielding drills with rapid direction changes and explosive throws.
Cooldown:
- Light jogging or walking.
- Static stretches focusing on agility-related muscles.
In baseball, combining speed, power, and explosiveness effectively is crucial for leveraging individual strengths within the game’s context.