WebBall.com - Lifting Chart

Pre-Season Power Lifting

To safely follow the pyramid approach...

The best lifting program is one that is baseball specific. Please read the advice - all the advice - carefully.

Warm up first! (Never push any muscle to its maximum until all opposing and connecting muscles are fully stretched and flexed.)
Follow the System. (Build weights each day to the targeted maximum - never beyond.)
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.)
Work 'em all. (All muscles groups need work. Do bench press, power clean, full squat. See more in Winter Base.)
Train the full ROM (Work all muscles in a skill-specific way through their full range of motion.)

WEEKLY WEIGHTLIFTING CYCLE
3 days a week	TARGET PER DAY (as % of 1RM)
3 days a week	Light Day (i.e. Monday)	Medium Day (i.e. Weds.)	Heavy Day (i.e. Friday)
WK 1	50-65%	65-75%	80-90%
WK 2	50-65%	65-75%	80-90%
WK 3	40-50%	65-75%	90-100%
WK 4	50-65%	65-75%	80-90%
WK 5	50-65%	65-75%	80-90%
WK 6	40-50%	65-75%	90-100%
WK 7	50-65%	65-75%	80-90%
WK 8	50-65%	65-75%	80-90%
WK 9	40-50%	65-75%	90-100%
WK 10	50-65%	65-75%	80-90%
WK 11	50-65%	65-75%	80-90%
WK 12	40-50%	65-75%	90-100%

Use this chart to progress through a 9-12 week program. Work up to the target during each session. Always rest a full day between each session. Only players at high school level and beyond should enter a weightlfting program!

Note on Lifting:

We believe the best way for a ballplayer to work out is by using the advanced programs available on video and specifically designed for baseball athletes.