LADUE BASEBALL FITNESS
AND WEIGHT TRAINING PROGRAM
"There are two types of pain: the
pain of discipline and the pain of regret.
The choice is yours."
--
Sign in the weight room of the Cleveland Indians
Designed by,
Coach Garrett
BASEBALL STRENGTH
TRAINING
This
strength development program is designed specifically for baseball. It is based on a progressive resistance
system that utilizes the concept of progressively increasing weight in an
effort to overload muscles and develop gains in strength. Form is very important while performing these
exercises. NEVER SUBSTITUTE FORM FOR
WEIGHT! If you are not certain how
to perform any of these exercises correctly, ask someone who does. These exercises should be done no more than
every other day to allow for muscle recovery, three times a week is
usually best. All exercises should be
preceded and followed by appropriate stretching. Enclosed in this packet is a list and diagram
of six common stretches, these are the minimum stretches that should be done.
The
following exercises should be done in three sets of 6 to 10 repetitions. If three sets of 12 or more repetitions can
be done, increase the weight. If done
properly, the third set should result in exhaustion-failure (failing to reach
10 reps.)
PHASE
1 OFF-SEASON
(FIRST THREE WEEKS OF WORK-OUT)
USE LIGHTER WEIGHTS TO
PREPARE THE BODY
INCREASE THE WEIGHT IN
10 POUND INCREMENTS)
LEGS
SQUATS --
3 SETS OF 15-12-12 REPS
LEG CURLS --
3 SETS OF 15-12-12 REPS
CALF RAISES --
3 SETS OF 15-12-12 REPS
CHEST AND SHOULDERS (Do not go too heavy with
the weight)
BENCH --
3 SETS OF 15-12-12 REPS
DECLINE BENCH --
3 SETS OF 15-12-12 REPS
BENT OVER ROW / TRAP LIFTS --
3 SETS OF 15-12-12 REPS
CORE
TRUNK ROTATIONS --
2 SETS OF 15-20
CRUNCHES (REGULAR AND LEG ELEVATED) -- TO FAILURE
BACK EXTENSIONS (LIGHT WEIGHT IF ANY) -- 2 SETS OF 15-20
INCREASE IN 5 POUND
INCREMENTS
ARMS
BICEP CURLS
-- 3 SETS OF 15-12-12 REPS
TRICEP EXTENSION --
3 SETS OF 15-12-12 REPS
WRIST ROLLS
Palm up --
2 SETS OF 15
Palm down --
2 SETS OF 15
PHASE
2 OFF-SEASON
(WEEKS FOUR THROUGH 5 WEEKS PRIOR TO SEASON)
INCREASE THE WEIGHT IN
10 POUND INCREMENTS)
LEGS
SQUATS --
3 SETS OF 8-6-6 REPS.
LEG CURLS --
3 SETS OF 8-6-6 REPS
CALF RAISES --
3 SETS OF 8-6-6 REPS
CHEST AND SHOULDERS (Do not go too heavy with
the weight)
BENCH --
3 SETS OF 12-10-10 REPS
DECLINE BENCH --
3 SETS OF 12-10-10 REPS
BENT OVER ROW / TRAP LIFTS --
3 SETS OF 12-10-10 REPS
CORE
TRUNK ROTATIONS --
2 SETS OF 15-20
CRUNCHES (REGULAR AND LEG ELEVATED) -- TO FAILURE
BACK EXTENSIONS (LIGHT WEIGHT IF ANY) -- 2 SETS OF 15-20
INCREASE IN 5 POUND
INCREMENTS
ARMS
BICEP CURLS
-- 3 SETS OF 8-6-6 REPS
TRICEP EXTENSION --
3 SETS OF 8-6-6 REPS
WRIST ROLLS
Palm up --
2 SETS OF 15
Palm down --
2 SETS OF 15
PHASE
3 PRE-SEASON
(FIVE WEEKS PRIOR TO
SEASON)
INCREASE THE WEIGHT IN
10 POUND INCREMENTS)
LEGS
SQUATS --
2 SETS OF 15-12 REPS.
LEG CURLS --
2 SETS OF 12-15 REPS
CALF RAISES --
2 SETS OF 12-15 REPS
CHEST AND SHOULDERS (Do not go too heavy with
the weight)
BENCH --
2 SETS OF 12-15 REPS
DECLINE BENCH --
2 SETS OF 15-12 REPS
BENT OVER ROW / TRAP LIFTS --
2 SETS OF 12-15 REPS
CORE
TRUNK ROTATIONS --
2 SETS OF 15-20
CRUNCHES (REGULAR AND LEG ELEVATED) -- TO FAILURE
BACK EXTENSIONS (LIGHT WEIGHT IF ANY) -- 2 SETS OF 15-20
INCREASE IN 5 POUND
INCREMENTS
ARMS
BICEP CURLS
-- 2 SETS OF 12-15 REPS
TRICEP EXTENSION --
2 SETS OF 12-15 REPS
WRIST ROLLS
Palm up --
2 SETS OF 15
Palm down --
2 SETS OF 15
Shoulder Training Program for Baseball
-ROB GARRETT
The following exercises should be preceded and followed
by proper stretching. Each of the
exercises should be performed with a maximum of three pound weights.
Exercise tubing or bands work the best.
All exercises should be performed slowly, with proper form. If you feel pain, reduce the weight; if pain
persists, stop!
I) Rotations: (2 or 3 sets of ten repetitions)
Internal
-Face away from resistance.
-Hold arm out to side
-Keep elbow bent at a 90 degree angle (at shoulder
height).
-Hold elbow stationary and rotate arm forward then return
to starting position.
External
-Face toward resistance
-Hold arm out to side
-Keep elbow bent at a 90 degree angle (at shoulder
height).
-Palm faces floor.
-Hold elbow stationary and rotate arm backward then
return to starting position.
II) Diagonals (2 or 3 sets of
ten repetitions)
-Pull the resistance band at a diagonal from throwing
position to opposite leg.
-Reverse the process and
pull the bad from the leg to the throwing position.
III) Shoulder Abduction: (2 or
3 sets of ten repetitions)
-Arm straight out to side.
-Thumb points parallel to ground.
-Keep arm straight (do not bend the elbow).
-Lower arm to side then slowly return to shoulder height.
IV) Empty the can (2 or 3 sets of
ten repetitions)
- Hold a weight or the band as if pouring a can of soda
and raise to shoulder height,
hold, and lower.
- Keep the arm at a 30-45 degree angle from the body.
V) Press-ups (2 or 3 sets of
ten repetitions)
- Sit on a chair and push the hands down and raise your
body up for 2 seconds and then
lower.
VI) Bent over row
- Bend at the waist and let the arm hang down
- Pull the elbow up
VII) Arm extensions (2 or 3
sets of ten repetitions)
- Extend the arm away from the resistance
- Limit the movement of the elbow
VIII) Back press
- Sit against a wall and raise that arms up and out and
press back for 20 seconds.
- This may also be done lying on the ground.
IX) Push ups
American Academy of Orthopedic Surgeons. Athletic Training and Sports Medicine. 1991.
Barber, Dan.
"Shoulder and Elbow Training for Baseball." National Strength and Conditioning
Assoc.. 1995.
Jobe, Frank M.D..
"Shoulder and Arm Exercises for Baseball Players." Centinela
Hospital Medical Center, 1983.
Wolin., Preston
M.D. “Shoulder 101” Hardball 2010.
OFF-SEASON THROWING
SCHEDULE
ACTIVITY FREQUENCY
POSITION PLAYERS:
LONG
TOSS 2-3
TIMES PER WK.
(ONCE
WARMED UP PROPERLY – THROWS SHOULD BE MADE ON A LINE OR SLIGHT ARC. BOUNCE IF NEEDED, BUT DO NOT RAINBOW THROW
HIGH IN THE AIR.
PITCHERS:
LONG
TOSS 2-3
TIMES PER WK.
(ONCE
WARMED UP PROPERLY – THROWS SHOULD BE MADE ON A LINE OR SLIGHT ARC. BOUNCE IF NEEDED, BUT DO NOT RAINBOW THROW
HIGH IN THE AIR.
PITCHING 1-2 TIMES PER WK.
(2
DAYS BETWEEN)
IF
YOU ARE ABLE TO PITCH TWICE PER WEEK:
FIRST
DAY AT 60-65% (35-40 PITCHES)
FOCUS ON BALANCE AND FORM. SECOND DAY AT
75-80% (20-25 PITCHES) FOCUS ON LOCATION.
IF
YOU ARE ONLY ABLE TO PITCH ONCE PER WEEK:
25
PITCHES AT 60-65% (FOCUS ON BALANCE AND FORM), AND 15 PITCHES AT 75-80%
(FOCUS ON LOCATION.)
IF YOU ARE PITCHING ON THE SAME DAY AS
LONG TOSS, ALWAYS PITCH FIRST.
WARM-UP FIRST AND ICE
AFTER!!!!
LADUE BASEBALL AGILITY
AND CONDITIONING WORKOUT
INDOOR
CONDITIONING
EARLY:
STATION ACTIVITY MINUTES
1. LINE
JUMPING 1,
REST 1
2. LINE
SPRINT 1,
REST 1
3.
LATERAL
SLIDE 1, REST
1
4.
BALL
PICK-UPS 1,
REST 1
5.
GASSERS 2,
REST 1
TOTAL-11
MINUTES
LATER:
SAME AS
ABOVE WITH 1 ½ MINUTE INTERVALS
OUTDOOR
CONDITIONING
STATION ACTIVITY MINUTES
1. LINE
JUMPING 1,
REST 1
2. LINE
SPRINT 1,
REST 1
(FOUL
LINE TO GLOVE)
3. LATERAL
SLIDE 1, REST
1
(BALL
TO GLOVE)
4. BALL
PICK-UPS 1,
REST 1
5. “D-BALL” 3,
REST 1
6. CYCLE 3
(1ST,
1ST-3RD, 1ST-H, HR)
TOTAL-15
MINUTES
OTHER OPTIONS:
1. 10 – 100 YARD
SPRINTS IN 10 MINUTES
2.
JUMP ROPE (200 IN 1 MIN. 30 SECONDS) 3 X
3.
DOT DRILLS
