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Pre-Season Training
Time to ramp up the intensity

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Safety First
Mental Training
Conditioning Principles
Periodic Timetable
Off-Season
Pre-Season
Spring Tryouts
In-Season
Tournaments
Post-Season
Evaluating Programs
Pyramid Program
Exercises Explained
Product Guide

Training for a Good Year
Spring Training usually begins with try-outs.
That's why you begin 12 weeks sooner.
The work you do pre-season will give you an edge in skill, power, and injury prevention. It must also be sport-specific to be effective. This is a 9-12 week period following the off-season Winter Base program and leading to the start of a new season.
Objective...
Prepare your body for the season ahead.

Foundation...
Speed x Strength = Power.
Understand the Principles of Power...
A major component of your individual pre-season training should be with baseball equipment (balls and bats). It's the most natural way to ensure your muscles are training through their full range of motion and at the speeds required.

The Pyramid System
This will almost automatically create an opportunity to increase velocity - lighter-weight reps immediately after heavier weights.

Weight training at this time of year isn't for bulk it's for power. Don't measure your progress through weight gain or muscle circumference - you're aiming for muscles that are stronger and quicker from top to bottom.

An aerobic base may need to be maintained by pitchers  to handle the stress of long innings, but everyone else should ease off the endurance training (long runs, step exercises, etc.) to focus on short burst (anaerobic) energy demands.

Batting cages are also safe places to work on your throwing (into the backstop net).

Guidelines
Read before every session in the batting cage or weight room.
  • Warm up first! (Never push any muscle to its maximum until all opposing and connecting muscles are fully stretched and flexed. Running and long toss are recommended.)
  • Follow the Pyramid System. (Cycle weights in each hitting/pitching session through standard weight to heavy then light then standard as charted.)
  • Know your 1RM. (Stands for 1 Rep. Max. All power training sets are based on repeating a % of whatever your maximum weightload for one repetition is.)
  • Train the full ROM (Range of Motion). Make sure to work all muscles in a skill-specific way through their full range.)

This page only outlines the approach you should take during this critical period. For specific pyramid training programs, call up the charts in the menu below.

Pyramid Training....

Click highlighted days to view events. Click > to see next month.

Go beyond.
Exercise Physiology goes far beyond the basics covered here. Recommended reading: anything by Coop DeRenne, University of Hawaii, in particular his chapter in the Jerry Kindall book 'Science of Coaching Baseball'. also the latest Tom House: 'Art and Science of Pitching'

Recommended programs: anything by Ron Wolforth and the other video gurus in WebBall's library.

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