Texas Rangers Strength & Conditioning

Special Weight Gain Program

Special Weight Gain Program

Workout Instructions

Integrate the Weight Gain Program into your training for one week so that you can “Jump Start” the weight gain process. Do not perform any running or any aerobic work for this week! Increase your nutrition!!!

Daily Warm-up & Core Work

  • Daily Warm-Up – Jump Rope Routine (5 sets of 30 sec)
  • Monday & Thursday – Medicine Ball Total Body Throws (1 set)
  • Tuesday & Friday – Front Plank Hold (3:00 total time, rest as needed)
  • Wednesday & Saturday – 150 repetition crunch menu (you pick). Finish with 2 x 20 alternating supermans

Gym Workout

Monday & Thursday (Legs)

Exercise
Back Squat
Leg Press
Forward Lunge

Sets
5
2
2

Reps
5
5
6

Comments
6 Seconds down- 6 Seconds up
6 Seconds down- 6 Seconds up
6 reps each leg

Take sufficient rest between sets (2-3 minutes). Always add weight so the last rep of the last set is very tough!
Tuesday & Friday (Back)

Exercise
Dumbbell Row
Front Pull Down
Bent-Arm Pullover
Weighted Pull-ups

Sets
5
5
5
5

Reps
5
5
5
5

Comments
5 Reps each arm. 6 Seconds up- 6 Seconds down
6 Seconds down- 6 Seconds up
Normal Speed. Variation: Cable Straight Arm Pull Down
Normal Speed

Wednesday & Saturday (Chest & Shoulders)
Exercise
Bench Press
DB Shrug
Rhomboid Row
Stability Push Up
Sets
5
5
4
4
Reps
5
5
8
15
Comments
6 Seconds down- 6 Seconds up
Normal Speed with dumbbells in each hand
Normal Speed
Normal Speed. Feet elevated on bench to add challenge

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...

Read More

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...

Read More