[ Home ] [ Up ] [ Secret 1 ] [ Secret 2 ] [ Secret 3 ] [ Secret 4 ] [ Secret 5 ] [ Secret 6 ] [ Secret 7 ] [ Secret 8 ] [ Secret 9 ] [ Secret 10 ] [ Secret 11 ] [ Secret 12 ] [ Secret 13 ] [ Secret 14 ] [ Secret 15 ] [ Secret 16 ] [ Secret 17 ] [ Secret 18 ] [ Secret 19 ] [ Secret 20 ] [ Secret 21 ]

Training Secret 21- "Baseball Periodization"

This is a great outline of how you should prepare for the baseball season. 

                   
Phase   Days Per Week   Sets   Reps   % of Max   Intensity   Weeks
                       
Off Season 3,5   Drills   Stations   Cardio   High   3,8
                       
Strength   3   3   10,12   70   Low   2
                       
Power   3   3,4   6,8   80,85   High   4
                       
Specific Power 3   4   1,4   85,90   Very High   2,3
                       
Preseason 2,3   2   12,15   65-70   Low   1,2
                       
In-Season   2,3   2   12,15   65-70   Low   Season
                       
Definitions                      
                       
Off Season The work levels are high, the intensity is high and increases each week.  Players work on building    
  overall strength, improving cardiovascular levels, increasing speed and explosive actions.    
                       
Strength   Reacquaint your body to strength training.  The foundation of your strength training program.  Muscle conditioner
                         
  stage which prepares your body for the Power Phase, when broken down into smaller body    
  segments for subsequent workouts.              
                       
Power Phase Focuses on increasing strength and power.  Specific muscle groups used in baseball such as the    
  glutes, shoulders and arm are targeted here.  Specific body parts are worked on those days.    
                       
Specific Power Designed to peak strength levels and gains.  Intensity levels are high and you must pay      
Phase   attention to form and control.                 
                       
Preseason Sets are low, reps are high and intensity is low which allows for maintanace of cardio conditioning.    
                       
In-Season   Same as Preseason, however, you are working specifically within your batting and fielding postions.  
  You are also maintaining your fitness, strength and speed gains you achieved up to Pre-season.    
  Primary emphasis here is the SKILL training.             

[ Home ] [ Up ] [ Secret 1 ] [ Secret 2 ] [ Secret 3 ] [ Secret 4 ] [ Secret 5 ] [ Secret 6 ] [ Secret 7 ] [ Secret 8 ] [ Secret 9 ] [ Secret 10 ] [ Secret 11 ] [ Secret 12 ] [ Secret 13 ] [ Secret 14 ] [ Secret 15 ] [ Secret 16 ] [ Secret 17 ] [ Secret 18 ] [ Secret 19 ] [ Secret 20 ] [ Secret 21 ]