Texas Rangers Strength & Conditioning

Weeks 13-15 – Power Phase I

Power Phase I – Week 13

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Forward Skipping
  • High Knees – Lateral (R/L)
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Forward Lunge w/ Elbow In
  • Inchworm
  • Backward Lunge & Reach
  • T-Balance / RDL Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Complex Training** – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat w/ 3 5
Squat Jumps 3 5  
1-Arm Dumbell Row w/ 4 5
Alt. Overhead MB Slam 4 5  
1-Leg RDL w/ 2 10
Alt. Skater Bounds 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Rollouts: 2 x 10
  • Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 40 Yard Sprints

  • 2 x 12 40 yard sprints – 30 second interval, 3 minutes rest between sets

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Prone SCAP Holds – Y,T,W,I
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone L-Drill
  • 3 x Each – Nebraska Drill

Core:

  • Cable Chop & Lift: 2 x 10 each
  • Cable Horizontal Push-Pull: 2 x 10 each

Complex Training** – Light Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Alt. DB Incline Bench Press w/ 3 5
Rotational MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Hammer Curls 2 10
Tricep Extensions 2 10
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

  • 2 x 6 Cut 120’s (60 yards down & back) – 60 second interval, 3 minutes rest between sets

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Groin Walk – Forward
  • Groin Walk – Backward
  • Groin Skip – Forward
  • Groin Skip – Backward
  • High Knee Carioca (R/L)
  • Stride It Out

Balance Drills: (Do Each Exercise)

  • Single-Leg Squat to Bench – 2 x 5 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Complex Training** – Light Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 5
Box Jumps 3 5  
Lat Pulldown (Overhand Grip) 4 5
MB Power Slam (in Front) 4 5  
Dumbell Split Squat or Lunge 2 10
Alt. Split Jumps 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Back Extensions: 2 x 10
  • Bird-Dogs (Hold Position): 1 x 30 seconds each

Conditioning: 60 Yard Sprints

  • 2 x 10 60 yard sprints – 30 second interval, 3 minutes rest between sets

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Ball Drops / Body Blade
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone V-Drill
  • 3 x Each – T-Drill

ABS #3 Core Routine: (Do Each Exercise)

  • Bicycle Crunches – 2 x 25 each
  • Russian Twist – 2 x 25 each
  • Opposite Leg Toe Touch – 2 x 10 each
  • Cobra Stretch (Hold) – x20 seconds

Complex Training** – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press w/ 3 5
MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 2 x 10 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 3 minutes rest between sets

Power Phase I – Week 14

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Forward Skipping
  • High Knees – Lateral (R/L)
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Forward Lunge w/ Elbow In
  • Inchworm
  • Backward Lunge & Reach
  • T-Balance / RDL Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Complex Training** – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat w/ 3 5
Squat Jumps 3 5  
1-Arm Dumbell Row w/ 4 5
Alt. Overhead MB Slam 4 5  
1-Leg RDL w/ 2 10
Alt. Skater Bounds 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Rollouts: 2 x 10
  • Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 40 Yard Sprints

  • 2 x 12 40 yard sprints – 30 second interval, 3 minutes rest between sets

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Prone SCAP Holds – Y,T,W,I
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone L-Drill
  • 3 x Each – Nebraska Drill

Core:

  • Cable Chop & Lift: 2 x 10 each
  • Cable Horizontal Push-Pull: 2 x 10 each

Complex Training** – Light Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Alt. DB Incline Bench Press w/ 3 5
Rotational MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Hammer Curls 2 10
Tricep Extensions 2 10
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

  • 16 x Half Poles – Complete in 15-18 seconds, rest for 30 seconds

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Groin Walk – Forward
  • Groin Walk – Backward
  • Groin Skip – Forward
  • Groin Skip – Backward
  • High Knee Carioca (R/L)
  • Stride It Out

Balance Drills: (Do Each Exercise)

  • Single-Leg Squat to Bench – 2 x 5 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Complex Training** – Light Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 5
Box Jumps 3 5  
Lat Pulldown (Overhand Grip) 4 5
MB Power Slam (in Front) 4 5  
Dumbell Split Squat or Lunge 2 10
Alt. Split Jumps 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Back Extensions: 2 x 10
  • Bird-Dogs (Hold Position): 1 x 30 seconds each

Conditioning: 60 Yard Sprints

  • 2 x 10 60 yard sprints – 30 second interval, 3 minutes rest between sets

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Ball Drops / Body Blade
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone V-Drill
  • 3 x Each – T-Drill

ABS #3 Core Routine: (Do Each Exercise)

  • Bicycle Crunches – 2 x 25 each
  • Russian Twist – 2 x 25 each
  • Opposite Leg Toe Touch – 2 x 10 each
  • Cobra Stretch (Hold) – x20 second

Complex Training** – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press w/ 3 5
MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 8x Gassers (50 yards down & back two times) – 2 minute interval

Power Phase I – Week 15

Monday

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Forward Skipping
  • High Knees – Lateral (R/L)
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Forward Lunge w/ Elbow In
  • Inchworm
  • Backward Lunge & Reach
  • T-Balance / RDL Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Complex Training** – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat w/ 3 5
Squat Jumps 3 5  
1-Arm Dumbell Row w/ 4 5
Alt. Overhead MB Slam 4 5  
1-Leg RDL w/ 2 10
Alt. Skater Bounds 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Rollouts: 2 x 10
  • Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 40 Yard Sprints

  • 2 x 14 40 yard sprints – 30 second interval, 3 minutes rest between sets

Tuesday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Prone SCAP Holds – Y,T,W,I
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone L-Drill
  • 3 x Each – Nebraska Drill

Core: (Do Each Exercise)

  • Cable Chop & Lift: 2 x 10 each
  • Cable Horizontal Push-Pull: 2 x 10 each

Complex Training** – Light Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Alt. DB Incline Bench Press w/ 3 5
Rotational MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Hammer Curls 2 10
Tricep Extensions 2 10
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

  • 2 x 7 Cut 120’s (60 yards down & back) – 60 second interval, 3 minutes rest between sets

Thursday

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

  • Groin Walk – Forward
  • Groin Walk – Backward
  • Groin Skip – Forward
  • Groin Skip – Backward
  • High Knee Carioca (R/L)
  • Stride It Out

Balance Drills: (Do Each Exercise)

  • Single-Leg Squat to Bench – 2 x 5 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Complex Training** – Light Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 5
Box Jumps 3 5  
Lat Pulldown (Overhand Grip) 4 5
MB Power Slam (in Front) 4 5  
Dumbell Split Squat or Lunge 2 10
Alt. Split Jumps 2 10  

** For Complex Training, pair the strength exercise listed immediately with the explosive exercise that follows, then rest.

Core:

  • Back Extensions: 2 x 10
  • Bird-Dogs (Hold Position): 1 x 30 seconds each

Conditioning: 60 Yard Sprints

  • 2 x 12 60 yard sprints – 30 second interval, 3 minutes rest between sets

Friday

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Ball Drops / Body Blade
  • KB (Goblet) Squat – x10
  • Anti-Rotations – x20

Footwork / Agility Drills:

  • 3 x Each – 3-Cone V-Drill
  • 3 x Each – T-Drill

ABS #3 Core Routine: (Do Each Exercise)

  • Bicycle Crunches – 2 x 25 each
  • Russian Twist – 2 x 25 each
  • Opposite Leg Toe Touch – 2 x 10 each
  • Cobra Stretch (Hold) – x20 seconds

Complex Training** – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press w/ 3 5
MB Chest Pass 3 5  
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 2 x 12 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 3 minutes rest between sets

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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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