WebBall.com - Non-Baseball Off-Season Training

How to make non-baseball activities sport specific...

Here are two examples of other sports-related activities that can either help or hurt your baseball prep. Read the comments on the page above this one on the menu before get into any serious training outside of your game. It may belp you stay fit, it might not help on the ball field.

Running

Even running must be sport specific.

Any running is good general conditioning. But long-distance running won't help baseball. See new articles by Ron Wolforth (coming soon) before following the tips below.

To benefit baseball as well, do run-sprint intervals - from 90' to a lap of the warning track - for 20 minutes, 3 times a week.

Systematic Weight Training

See comments above and on the Off_Season into page before beginning.

Do weights in a program:

Max. three times a week (always a full day's rest between, i.e. M-W-F)
Set workout length (40 minutes).
Warm Up First. Outdoor or treadmill run, then stretching routine, lifting at 50% of 1RM (1 Rep. Max.).
Do a small number of exercise (3-6) in sets (15 total) with rest intervals (3 minutes between exercises) for best recovery.
Maintain fixed number of reps per set (10-15).
Keep to 85% of 1RM when doing sets, less (60%) if you want to work on speed (And don't do ballistic movement with any heavy weights, or risk ligament damage.)
Work slowly through the full range of a muscle's motion (1.5 seconds to lift, 3.0 seconds down.), maintaining consistent force.
Use free weights and dumbells - for greater freedom of movement and to stengthen joints.
Over time, your 1RM will increase. Best way to know is your performance in sets and reps. Say your bench press program is 4 sets of 5 reps each, target weight 80 lbs. Only when you maintain technique and proper duration right through the 4th set at 80 should you move up to 85 on your next workout day.

Muscle Groups

Work all muscle groups, in this order, during each session.

Chest - bench press (with cushion on chest to keep elbows from acute angle)
Back - back squats or lat bar pull-downs
Shoulders - power clean or overhead press
Triceps - lat bar press downBiceps - biceps curls
Midsection - twisting curls (universal)
Quads - leg extension, leg pressHamstrings - leg curls, depth jumps
Calves - toe raises, heal raisesForearms wrist curls, reverse curls

Some physiologist warn against any bar work, recommending only flex machines - which allow full range of motion but never over-extended. Check with your fitness instructor for technique, breathing, alternatives.