Texas Rangers Strength & Conditioning

Weeks 13-15 – Power Phase I

Weeks 13-15 – Power Phase I

Power Phase I – Week 13

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Shuffle (R/L)
  • Backward Run
  • A Skip – Forward
  • A Skip – Backward
  • A Skip – Lateral (R/L)
  • C Skip – High Knees
  • Butt Kicks
  • Quick Carioca (R/L)

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

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

Quick Burst Acceleration / Short Sprints

  • 3x 30 yards, 3x 40 yards, 3x 50 yards, and 3x 60 yards – Perform short to long with walk back rest between sprints

Complex Training** – Legs (Squat Focus) & 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

Tuesday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Farmers Walk” – 2x
    (Hold a KB in Each Hand)

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: Speed Endurance Interval

  • 2 x 6 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 second interval , 2-3 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)
  • Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

  • Wall Sprints – Maintain 45⁰ Forward Body Lean
  • Seated Sprint Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 4 Drills for 2-3 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – L-Drill
  • 5 x Each – Ball Drop Reaction Quick Starts (R/L)

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

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 3 3
Box Jumps 3 5  
Weighted Pullups 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:

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

Friday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Suitcase” Carry – 2x
    Each Arm For Distance

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
Bench Press w/ 3 5
MB Chest Pass 3 5  
Curl & Press 3 5
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Burst Sprints / Interval Finisher (complete all drills below in the order listed)

  • 10 x 10 yard burst (from your base running stance) – Walk back rest between sprints; 2-3 minute break
  • 1 x Gasser (50 yards down and back twice) – 2 minute interval

Power Phase I – Week 14

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Shuffle (R/L)
  • Backward Run
  • A Skip – Forward
  • A Skip – Backward
  • A Skip – Lateral (R/L)
  • C Skip – High Knees
  • Butt Kicks
  • Quick Carioca (R/L)

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

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

Quick Burst Acceleration / Short Sprints

  • 3x 30 yards, 3x 40 yards, 3x 50 yards, and 3x 60 yards – Perform short to long with walk back rest between sprints

Complex Training** – Legs (Squat Focus) & 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

Tuesday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Farmers Walk” – 2x
    (Hold a KB in Each Hand)

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: Speed Endurance Interval

  • 2 x 6 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 second interval, 2-3 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)
  • Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

  • Wall Sprints – Maintain 45⁰ Forward Body Lean
  • Seated Sprint Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 4 Drills for 2-3 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – L-Drill
  • 5 x Each – Ball Drop Reaction Quick Starts (R/L)

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

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 3 3
Box Jumps 3 5  
Weighted Pullups 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:

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

Friday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Bottom-Up” Carry –
    2x Each Arm For Distance

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
Bench Press w/ 3 5
MB Chest Pass 3 5  
Curl & Press 3 5
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Burst Sprints / Interval Finisher (complete all drills below in the order listed)

  • 10 x 10 yard burst (from your base running stance) – Walk back rest between sprints; 2-3 minute break
  • 2 x Gasser (50 yards down and back twice) – 2 minute interval

Power Phase I – Week 15

Monday

Warm Up & Speed Mechanics: (Do Each Exercise – 2x 20-30 yards)

  • Light Jogging
  • Shuffle (R/L)
  • Backward Run
  • A Skip – Forward
  • A Skip – Backward
  • A Skip – Lateral (R/L)
  • C Skip – High Knees
  • Butt Kicks
  • Quick Carioca (R/L)

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

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

Quick Burst Acceleration / Short Sprints

  • 3x 30 yards, 3x 40 yards, 3x 50 yards, and 3x 60 yards – Perform short to long with walk back rest between sprints

Complex Training** – Legs (Squat Focus) & 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

Tuesday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Farmers Walk” – 2x
    (Hold a KB in Each Hand)

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: Speed Endurance Interval

  • 2 x 8 Cut 60’s (30 yards down & back) or Infield Arcs / Bases – 30 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)
  • Shuffle & Stride It Out (R/L)

Speed Mechanics (Continued) – Tempo Form Drills: (Do Each Exercise – 3 x 10 seconds)

  • Wall Sprints – Maintain 45⁰ Forward Body Lean
  • Seated Sprint Arm Action – Hip to Cheek

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 4 Drills for 2-3 Reps Each
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – L-Drill
  • 5 x Each – Ball Drop Reaction Quick Starts (R/L)

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

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 3 3
Box Jumps 3 5  
Weighted Pullups 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:

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

Friday

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

  • Jump Rope Routine – x100
  • Miniband Hip Series
  • Shoulder Tubing
  • Anti-Rotations – x20
  • KB Halos – x10 each
  • KB Swing – x15
  • KB (Goblet) Squat – x10
  • KB “Bottom-Up” Carry –
    2x Each Arm For Distance

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
Bench Press w/ 3 5
MB Chest Pass 3 5  
Curl & Press 3 5
Zotman Curls 3 5
Tricep Extensions 3 5
Wrist Flexion / Extension 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Short Burst Sprints / Interval Finisher (complete all drills below in the order listed)

  • 10 x 10 yard burst (from your base running stance) – Walk back rest between sprints; 2-3 minute break
  • 3 x Gasser (50 yards down and back twice) – 2 minute interval

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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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