Texas Rangers Strength & Conditioning

Weeks 4-6 – Foundation Phase II

Foundation Phase II – Week 4

Monday

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

  • Light Jogging
  • High Knee Run
  • Butt Kicks
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

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

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

Lift – Heavy Legs & Light Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 4 8
Bench Row (Bat Wings)** 2 5
Walking Lunge 3 10
Lat Pulldown (Underhand Grip) 2 10
High Step Up 3 10
1-Leg RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 3 x 10

Conditioning: 40 Yard Sprints

  • 12 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:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – T-Drill

Core: (MB = Medicine Ball)

  • Hip Mobility Series: 1 x 20 each
  • MB Wall Series: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 2 10
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

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

Thursday

Dynamic Mobility Warm-Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • T-Balance / RDL (In-Place) – 10x each
  • Track Hurdle – Over / Under Hip Mobility

Movement Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

  • Forward Skipping
  • High Knee Run
  • Carioca (R/L)
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Lift – Light Legs & Heavy Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 2 10
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip) 3 10
High Step Up 2 10
Barbell RDL or Hip Thrust 2 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner MB Series: 1x 10 each

Conditioning: 60 Yard Sprints

  • 10 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:

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

ABS #2 Core Routine: (Do Each Exercise)

  • 1-Leg Bent Sit Up – x15 ea
  • Single Leg Slide – x15 ea
  • Lying Leg Lifts – x15
  • Crossover Crunch – x15 ea
  • Full Supermans – x15
  • Bird-Dogs – x20 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 8
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 10
Tricep Extensions 3 10
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 10 x Full Poles – Complete in 30-35 seconds, rest for 60 seconds

Foundation Phase II – Week 5

Monday

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

  • Light Jogging
  • High Knee Run
  • Butt Kicks
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

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

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

Lift – Heavy Legs & Light Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 4 8
Bench Row (Bat Wings)** 2 5
Walking Lunge 3 10
Lat Pulldown (Underhand Grip) 2 10
High Step Up 3 10
1-Leg RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 3 x 10

Conditioning: 40 Yard Sprints

  • 14 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:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – T-Drill

Core: (MB = Medicine Ball)

  • Hip Mobility Series: 1 x 20 each
  • MB Wall Series: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 2 10
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

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

Thursday

Dynamic Mobility Warm-Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • T-Balance / RDL (In-Place) – 10x each
  • Track Hurdle – Over / Under Hip Mobility

Movement Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

  • Forward Skipping
  • High Knee Run
  • Carioca (R/L)
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Lift – Light Legs & Heavy Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 2 10
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip) 3 10
High Step Up 2 10
Barbell RDL or Hip Thrust 2 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner MB Series: 1x 10 each

Conditioning: 60 Yard Sprints

  • 12 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:

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

ABS #2 Core Routine: (Do Each Exercise)

  • 1-Leg Bent Sit Up – x15 ea
  • Single Leg Slide – x15 ea
  • Lying Leg Lifts – x15
  • Crossover Crunch – x15 ea
  • Full Supermans – x15
  • Bird-Dogs – x20 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 8
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 10
Tricep Extensions 3 10
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 12 x Full Poles – Complete in 30-35 seconds, rest for 60 seconds

Foundation Phase II – Week 6

Monday

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

  • Light Jogging
  • High Knee Run
  • Butt Kicks
  • Shuffle (R/L)
  • Carioca (R/L)
  • Backward Run

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

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

Lift – Heavy Legs & Light Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 4 8
Bench Row (Bat Wings)** 2 5
Walking Lunge 3 10
Lat Pulldown (Underhand Grip) 2 10
High Step Up 3 10
1-Leg RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 3 x 10

Conditioning: 40 Yard Sprints

  • 14 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:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – T-Drill

Core: (MB = Medicine Ball)

  • Hip Mobility Series: 1 x 20 each
  • MB Wall Series: 2 x 10 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Incline Bench Press 2 10
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

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

Thursday

Dynamic Mobility Warm-Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • T-Balance / RDL (In-Place) – 10x each
  • Track Hurdle – Over / Under Hip Mobility

Movement Mechanics & Light Plyometrics: (Do Each Exercise – 2x 20-30 yards – Add Light Stretching / Foam Rolling)

  • Forward Skipping
  • High Knee Run
  • Carioca (R/L)
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Lift – Light Legs & Heavy Back: (rest for 1-2 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 2 10
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip) 3 10
High Step Up 2 10
Barbell RDL or Hip Thrust 2 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner MB Series: 1x 10 each

Conditioning: 60 Yard Sprints

  • 12 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:

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

ABS #2 Core Routine: (Do Each Exercise)

  • 1-Leg Bent Sit Up – x15 ea
  • Single Leg Slide – x15 ea
  • Lying Leg Lifts – x15
  • Crossover Crunch – x15 ea
  • Full Supermans – x15
  • Bird-Dogs – x20 each

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

Lift Sets Reps Weight / Accomplished
Dumbell Bench Press 4 8
3-Way Shoulder Raises 2 10 each
Zotman Curls 3 10
Tricep Extensions 3 10
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Long Intervals

  • 14 x Full Poles – Complete in 30-35 seconds, rest for 60 seconds

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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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