Texas Rangers Strength & Conditioning

Weeks 7-10 – Strength Phase I

Strength Phase I – Week 7

Monday

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

  • Light Jogging
  • Forward Skipping
  • High Knee Run
  • Shuffle (R/L)
  • Quick Carioca (R/L)
  • Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills: 

  • Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge or Split Squat 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 6

Core:

  • Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

  • 16 x 40 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 6
3-Way Shoulder Raises 2 8 each
Hammer Curls 2 8
Tricep Extensions 2 8
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

  • 2 x 8 Cut 60’s (30 yards down & back) – 30 second interval, 2-3 minutes rest between sets

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 6
Bench Row (Bat Wings)** 3 6
High Step Up 3 8
Lat Pulldown (Overhand Grip) 3 8
Barbell RDL 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

  • 14 x 60 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup
    Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 6
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 2 x 8 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 2-3 minutes rest between sets

Strength Phase I – Week 8

Monday

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

  • Light Jogging
  • Forward Skipping
  • High Knee Run
  • Shuffle (R/L)
  • Quick Carioca (R/L)
  • Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Alt. Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills: 

  • Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge or Split Squat 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 6

Core:

  • Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

  • 16 x 40 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 6
3-Way Shoulder Raises 2 8 each
Hammer Curls 2 8
Tricep Extensions 2 8
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

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

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 6
Bench Row (Bat Wings)** 3 6
High Step Up 3 8
Lat Pulldown (Overhand Grip) 3 8
Barbell RDL 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

  • 14 x 60 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup
    Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 6
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 5x Gassers (50 yards down & back two times) – 2 minute interval

Strength Phase I – Week 9

Monday

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

  • Light Jogging
  • Forward Skipping
  • High Knee Run
  • Shuffle (R/L)
  • Quick Carioca (R/L)
  • Backward Run

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Alt. Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills: 

  • Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Lift – Heavy Legs & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge or Split Squat 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 6

Core:

  • Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

Conditioning: 40 Yard Sprints

  • 18 x 40 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Lunge Position MB Side Toss: 3 x 8 each

Lift – Light Upper-Body: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 6
3-Way Shoulder Raises 2 8 each
Hammer Curls 2 8
Tricep Extensions 2 8
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Intervals

  • 9 x Cut 120’s (60 yards down & back) – 60 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Lift – Light Legs & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 3 6
Bench Row (Bat Wings)** 3 6
High Step Up 3 8
Lat Pulldown (Overhand Grip) 3 8
Barbell RDL 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 each

Conditioning: 60 Yard Sprints

  • 16 x 60 yard sprints – 30 second interval or walk back rest between sprints

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:

  • Minihurdle Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 3-Cone V-Drill

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup
    Position Mini-Rollouts – x15

Lift – Heavy Upper-Body: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 6
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 2 x 9 Full Poles – Complete in 30-35 seconds, rest for 60 seconds, 2-3 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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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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