Texas Rangers Strength & Conditioning

Weeks 10-12 – Strength Phase II

Strength Phase II – Week 10

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:

  • Alt. Lateral Box Jumps – 2 x 10  (or)  Track Hurdle Jumps – 3 x 6

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

Lift Sets Reps Weight / Accomplished
Back Squat 5 4
Hanging Inverted Row 3 10-12 Body Weight / Vest
Lateral Lunge 3 6
Straight Arm Pulldown 3 10
1-Leg RDL 3 6

Core:

  • Front Plank: Hold 2 minutes
  • Partner (Eccentric) Hamstring Curl: 4 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 – 3-Cone V-Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Total Body MB Field Throws: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
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

  • 12 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 5
1-Arm Dumbell Row 4 6
Lateral Step Up** 3 8
Lat Pulldown (Overhand Grip) 3 6
Barbell RDL or Hip Thrust 3 6

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

  • Side Plank: Hold 1 minute each
  • Kneeling Chop & Lift: 2x 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 L-Drill

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

  • Hanging – Knees to Chest
  • Hanging – Straight Leg Lift
  • Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 6
Tricep Extensions 3 6
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 6x Gassers (50 yards down & back two times) – 2 minute interval

Strength Phase II – Week 11

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:

  • Single-Leg Box Jump – 2 x 5 each – Use Low 6-12” Box (land quietly in a 1-leg squat position)

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

Lift Sets Reps Weight / Accomplished
Back Squat 5 4
Hanging Inverted Row 3 10-12  Body Weight / Vest
Lateral Lunge 3 6
Straight Arm Pulldown 3 10
1-Leg RDL 3 6

Core:

  • Front Plank: Hold 2 minutes
  • Partner (Eccentric) Hamstring Curl: 4 x 6

Conditioning: 40 Yard Sprints

  • 20 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 – 3-Cone V-Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Total Body MB Field Throws: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
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 10 Cut 60’s (30 yards down & back) – 30 second interval, 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 5
1-Arm Dumbell Row 4 6
Lateral Step Up** 3 8
Lat Pulldown (Overhand Grip) 3 6
Barbell RDL or Hip Thrust 3 6

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

  • Side Plank: Hold 1 minute each
  • Kneeling Chop & Lift: 2x 10 each

Conditioning: 60 Yard Sprints

  • 18 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 L-Drill

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

  • Hanging – Knees to Chest
  • Hanging – Straight Leg Lift
  • Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 6
Tricep Extensions 3 6
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

Strength Phase II – Week 12

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:

  • Single-Leg Box Jump – 2 x 5 each – Use Low 6-12” Box (land quietly in a 1-leg squat position)

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

Lift Sets Reps Weight / Accomplished
Back Squat 5 4
Hanging Inverted Row 3 10-12  Body Weight / Vest
Lateral Lunge 3 6
Straight Arm Pulldown 3 10
1-Leg RDL 3 6

Core:

  • Front Plank: Hold 2 minutes
  • Partner (Eccentric) Hamstring Curl: 4 x 6

Conditioning: 40 Yard Sprints

  • 20 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 – 3-Cone V-Drill

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 each
  • Total Body MB Field Throws: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
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

  • 14 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 5
1-Arm Dumbell Row 4 6
Lateral Step Up** 3 8
Lat Pulldown (Overhand Grip) 3 6
Barbell RDL or Hip Thrust 3 6

** Lateral Step Up – Perform holding one dumbell on the side of the body away from the box

Core:

  • Side Plank: Hold 1 minute each
  • Kneeling Chop & Lift: 2x 10 each

Conditioning: 60 Yard Sprints

  • 18 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 L-Drill

Hanging Core Routine: (Do Each Exercise – 2 x 10 Each – Use an elbow harnesses, roman chair, or pullup bar to complete)

  • Hanging – Knees to Chest
  • Hanging – Straight Leg Lift
  • Hanging – Twist / Knees Towards Opposite Shoulder

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 6
Tricep Extensions 3 6
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 7x Gassers (50 yards down & back two times) – 2 minute interval

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