Texas Rangers Strength & Conditioning

Weeks 16-18 – Power Phase II

Power Phase II – Week 16

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

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

Lift Sets Reps Weight / Accomplished
Back Squat 4 5 / 5 / 3 / 2
Bench Row (Bat Wings)** 3 10
Lat Pulldown (Underhand Grip) 3 5
1-Leg RDL 3 5
Lateral Box Jump (Alt.) 3 10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

  • Plate Situps: 3 x 10
  • Plate Russian Twist: 3 x 10
  • PB Alt. Supermans: 3 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 – Pro-Agility (5-10-5) Drill
  • 3 x Each – Nebraska Drill

Core:

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

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
Rotational MB Chest Pass 2 8
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

  • 18 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 & Touch – 2 x 10 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift Rounds Reps Weight / Accomplished
KB or Back Squat 3 5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
Step-Ups
Alt. Overhead MB Slam

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

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 – 4-Cone Box Drill

ABS #4 Core Routine: (Do Each Exercise)

  • Crunches – 2 x 20
  • Single Leg Slide – 2 x 10 each
  • Double Leg Slide – 2 x 20
  • Cobra Stretch (Hold) – x20 seconds

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 3 5
MB Chest Pass 2 10
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning Test (Practice):

  • 2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break

Power Phase II – Week 17

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

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

Lift Sets Reps Weight / Accomplished
Back Squat 4 5 / 5 / 3 / 2
Bench Row (Bat Wings)** 3 10
Lat Pulldown (Underhand Grip) 3 5
1-Leg RDL 3 5
Lateral Box Jump (Alt.) 3 10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

  • Plate Situps: 3 x 10
  • Plate Russian Twist: 3 x 10
  • PB Alt. Supermans: 3 x 10

Conditioning: 40 Yard Sprints

  • 2 x 16 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 – Pro-Agility (5-10-5) Drill
  • 3 x Each – Nebraska Drill

Core:

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

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
Rotational MB Chest Pass 2 8
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 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 & Touch – 2 x 10 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift Rounds Reps Weight / Accomplished
KB or Back Squat 3 5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
Step-Ups
Alt. Overhead MB Slam

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 60 Yard Sprints

  • 2 x 14 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 – 4-Cone Box Drill

ABS #4 Core Routine: (Do Each Exercise)

 

  • Crunches – 2 x 20
  • Single Leg Slide – 2 x 10 each
  • Double Leg Slide – 2 x 20
  • Cobra Stretch (Hold) – x20 seconds

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 3 5
MB Chest Pass 2 10
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning Test (Practice):

  • 2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break

Power Phase II – Week 18

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

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

Lift Sets Reps Weight / Accomplished
Back Squat 4 5 / 5 / 3 / 2
Bench Row (Bat Wings)** 2 10
Lat Pulldown (Underhand Grip) 3 5
1-Leg RDL 3 5
Lateral Box Jump (Alt.) 3 5

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

  • Plate Situps: 3 x 10
  • Plate Russian Twist: 3 x 10
  • Partner Hamstring: 2 x 10

Conditioning: 40 Yard Sprints

  • 2 x 16 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 – Pro-Agility (5-10-5) Drill
  • 3 x Each – Nebraska Drill

Core:

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

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 3 5
Rotational MB Chest Pass 2 8
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

  • 20 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 & Touch – 2 x 10 each
  • T-Balance / RDL Hold – 2 x 10 seconds each

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift Rounds Reps Weight / Accomplished
KB or Back Squat 3 5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
Step-Ups
Alt. Overhead MB Slam

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 60 Yard Sprints

  • 2 x 14 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 – 4-Cone Box Drill

ABS #4 Core Routine: (Do Each Exercise)

  • Crunches – 2 x 20
  • Single Leg Slide – 2 x 10 each
  • Double Leg Slide – 2 x 20
  • Cobra Stretch (Hold) – x20 seconds

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 3 5
MB Chest Pass 2 10
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning Test (Practice):

  • 3x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break

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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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