Texas Rangers Strength & Conditioning

Weeks 16-18 – Power Phase II

Power Phase II – Week 16

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

  • 6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

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
Weighted Pullup 3 5
Bench Row (Bat Wings)** 2 5
Barbell Hip Thrust 3 5
Lateral Box Jump (Alt.) 2 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

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

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: 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 Running 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
  • 6 x Each – Ball Drop Reaction Quick Starts (R/L)

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

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

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

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 #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
Bench Press 4 5 / 5 / 3 / 2
MB Chest Pass 2 10
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 Test (Practice):

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

Power Phase II – Week 17

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

  • 6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

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

Lift Sets Reps Weight / Accomplished
Deadlift 4 2
Weighted Pullups 3 5
Bench Row (Bat Wings)** 2 5
Back Squat 4 5 / 5 / 3 / 2
Lateral Box Jump (Alt.) 2 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

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

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: Speed Endurance Interval

  • 2 x 10 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 Running 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
  • 6 x Each – Ball Drop Reaction Quick Starts (R/L)

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

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

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

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 #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
Bench Press 4 5 / 5 / 3 / 2
MB Chest Pass 2 10
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 Test (Practice):

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

Power Phase II – Week 18

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

  • 6x 10 yards, 5x 20 yards, 4x 30 yards, 3x 40 yards, 2x 50 yards, and 1x 60 yards – Walk back rest between sprints

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
Weighted Pullups 3 5
Bench Row (Bat Wings)** 2 5
Barbell Hip Thrust 4 5
Lateral Box Jump (Alt.) 2 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

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 “Suitcase” Carry –
    2x Each Arm For Distance

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: Speed Endurance Interval

  • 2 x 10 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 Running 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
  • 6 x Each – Ball Drop Reaction Quick Starts (R/L)

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

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

Core:

  • Partner (Eccentric) Hamstring Curl: 2 x 10

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 #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
Bench Press 4 5 / 5 / 3 / 2
MB Chest Pass 2 10
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 Test (Practice):

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

About Us

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...

Read More

Spring Training and Testing

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...

Read More