Texas Rangers Strength & Conditioning

12 Week Conditioning Program

12 Week Conditioning Program

Mondays-Sprint Work (40 yds Sprints)

  • week 1- 14 x 40 yds
  • week 2- 16 x 40 yds
  • week 3- 18 x 40 yds
  • week 4- 20 x 40 yds
  • week 5- 16 x 40 yds
  • week 6- 18 x 40 yds
  • week 7- 20 x 40 yds
  • week 8- 22 x 40 yds
  • week 9- 2 x 12 (2 sets = 24 total sprints)
  • week 10- 2 x 14 (2 sets = 28 total sprints)
  • week 11- 2 x 16 (2 sets = 32 total sprints)
  • week 12- 2 x 16 (2 sets = 32 total sprints)

40 yds Sprints– 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets (weeks 9-12)

Tuesdays-Speed Endurance I (Cut Sprint Intervals)

  • week 1- 8 x Cut 60’s
  • week 2- 10 x Cut 60’s
  • week 3- 12 x Cut 60’s
  • week 4- 2 x 7 Cut 60’s (2 sets = 14 total sprints)
  • week 5- 8 x Cut 120’s
  • week 6- 8 x Cut 120’s
  • week 7- 10 x Cut 120’s
  • week 8- 10 x Cut 120’s
  • week 9- 2 x 8 Cut 60’s (2 sets = 16 total sprints)
  • week 10- 2 x 9 Cut 60’s (2 sets = 18 total sprints)
  • week 11- 2 x 7 Cut 120’s (2 sets = 14 total sprints)
  • week 12- 2 x 8 Cut 120’s (2 sets = 16 total sprints)

Cut-60’s– 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets
Cut-120’s– 60 sec interval (1 sprint every 60 sec); 3:00 min rest between sets
Pro-Agility Long Shuttle– May be substituted for Cut-60’s to emphasize agility. 45 sec interval; 3:00 min rest between sets

Thursday-Sprint Work (60 yds Sprints)

  • week 1- 12 x 60 yds
  • week 2- 14 x 60 yds
  • week 3- 16 x 60 yds
  • week 4- 18 x 60 yds
  • week 5- 14 x 60 yds
  • week 6- 16 x 60 yds
  • week 7- 18 x 60 yds
  • week 8- 20 x 60 yds
  • week 9- 2 x 12 (2 sets = 24 total sprints)
  • week 10- 2 x 14  (2 sets = 28 total sprints)
  • week 11- 2 x 16 (2 sets = 32 total sprints)
  • week 12- 2 x 16 (2 sets = 32 total sprints)

60 yds Sprints– 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets (weeks 9-12)

Friday-Speed Endurance II (Full Poles)

  • week 1- 10 x Full poles
  • week 2- 12 x Full poles
  • week 3- 14 x Full poles
  • week 4- 16 x Full poles
  • week 5- 12 x Full poles
  • week 6- 14 x Full poles
  • week 7- 18 x Full poles
  • week 8- 20 x Full poles
  • week 9- 2 x 8 (2 sets = 16 total poles)
  • week 10- 2 x 9 (2 sets = 18 total poles)
  • week 11- 2 x 10 (2 sets = 20 total poles)
  • week 12- 2 x 12 (2 sets = 24 total poles)

Full Poles- 200-220 yds each. Complete each pole in 30-35 sec. Rest for 90 sec rest; 3:00 min rest between sets
Full Gassers- May be substituted for Full Poles. 2:00 min interval (1 gasser every 2:00); 3:00 min rest between sets

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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