WebBall.com - In-Season Maintenance

Develop an In-Season Training Timetable

During the season follow on from the Pre-Season program.

Remember the rules...

Warm up first! (Never push any muscle to its maximum until all opposing and connecting muscles are warm and fully stretched.)
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 (Work all muscles in a skill-specific way through their full range of motion.)

And 2 special rules for in-season...

Don't gain, sustain! (In-season work-outs should not be used to try to gain strength, but only to sustain good conditioning for an injury-free season.)
Short and Sweet. (Limit routines to 20-30 minutes at no more than 40-50% of 1RM - i.e 1/3rd less than in pre-season program.)

Weekly Maintenance Schedule
ACTIVITY See 'Exercises Explained' for details		SETS
ACTIVITY See 'Exercises Explained' for details		WORKOUT 1	WORKOUT 2	WORKOUT 3
WEIGHTS	Legs	2 x 12	-	2 x 12
	Chest	2 x 12	-	-
	Biceps	2 x 12	-	-
	Abs	-	series	-
	Forearm	-	series	-
	Back	-	-	2 x 12
	Triceps	-	-	2 x 15
	Shoulders	-	-	2 x 10
AGILITY / SPEED	Lateral Move	2 x 12 reps	-	2 x 12 reps
	Speed Drill	2 x 12 secs	-	2 x 12 secs
	Combo Drill	2 x 12 secs	-	2 x 12 secs
	Lateral / Speed	4 x 12 yd	-	4 x 12 yd
MEDICINE BALL	Scissor Jump	-	2 x 12 secs	-
	Ball Toss	-	2 x 10	-
	Wood Chop	-	2 x 10	-
	Rapid Chest Pass	-	2 x 10	-
CARDIO	Sprint	6 x 60 yd	5 x 60 yd	6 x 60 yd

This cycle assumes 2-3 game days a week (G) with at least one rest day (R), leaving 3 workout days (W).

For example:
W1-G-W2-G-W3-G-R.
Or, if required, W1-G-W2-W3-G-G-R.

And for more detail, refer to a good reference book like Complete Conditioning for Baseball published by Human Kinetics. (the source for these tips, reprinted with permission).