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Phase Chart

Exercise Program for players min. 13 and up

HOME > TRAINING > Exercises Explained > Phase Chart

Mental Training

Conditioning Principles

Periodic Timetable

Evaluating Programs

Pyramid Program

Exercises Explained

Speed & Agility

Arm Care Visualized

Charting the Phases of Training
developed by WebBall, based on information from Todd Seyler)
PHASE	PURPOSE	LIFTS	SETS/REPS	REST	CARDIO
ACCLIMATION 2-3 weeks	prepare the body, strengthen the ligaments, tendons, and other connective tissue	all lifts of following phases	3 sets of 8 - 10 reps at 65-90%	-	3x / week
STRENGTH no longer than 6 weeks	solid foundation to a strong, functional body	squat, leg press, step-ups, lunges, bench press, incline press, military press, bent over rows, pulldowns	3-5 sets of 4-6 reps with about 85-95% of 1RM	2-3 minutes between sets, do 3x / week	3x / week
POWER no longer than 6 weeks	to increase explosive strength	power cleans, hang cleans, push press, etc. plud lifts listed under strength	3-4 sets of 6-10 reps at 75-85% of 1RM	2-3 minutes between sets, do 4x / week	3x / week
HYPERTROPHY OR ENDURANCE 6 weeks continuous	to decrease body fat, prepare for the season	chest press, chest flies, leg extensions, leg curls, squat, bicep curls, tricep extensions, row machines for the back	3 sets of 15-20 reps with about 55 - 65% of 1 RM	1-1 1⁄2 minutes between sets, do 3-4x/week	increase to 5x / week

Based on the work of Todd Seyler of SportSpecific.com. Todd has helped 1000's of athletes improve their sports performance.

For more on the topic, visit SportSpecific.com for free 'how-to' sports training articles, discussion groups, chatrooms, newsletters and more. Their site is not baseball specific, but it certainly has a lot to offer the serious baseball athlete.

Note: Some of the content in Todd Seyler's contribution is similar to other training programs described on WebBall. But there is important added information here that makes this a great addition to the site and we thank SportSpecific for granting us reprint permission.

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