Texas Rangers Strength & Conditioning

Weeks 4 -6 – Foundation Phase II

Foundation Phase II – Week 4

Monday

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

  • Light Jogging
  • A March – Knee & Toe-Up
  • A Skip – Knee & Toe-Up
  • B Skip – Kick & Claw
  • C Skip – High Knees
  • Scissors
  • 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
  • RDL / Hamstring Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

  • 4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & 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
Barbell RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 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: (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
Bench Press 2 10
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: Speed Endurance Interval

  • 10 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • Wall Drills – 20x Pause Claw
  • Track Hurdle – Over / Under Hip Mobility

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

  • A Skip – Knee & Toe-Up
  • C Skip – High Knees
  • Lateral C Skip – High Knees
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 4-Cone Box Drill
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – T-Drill

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

Lift Sets Reps Weight / Accomplished
Barbell Hip Thrust 4 6
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip) 3 10
High Step Up 2 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner (Eccentric ) Hamstring Curl: 3 x 5

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 #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
Bench Press 4 8
Curl & Press 2 10
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

  • 10 x 40-60 yard hill sprints – Walk back rest between sprints

Foundation Phase II – Week 5

Monday

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

  • Light Jogging
  • A March – Knee & Toe-Up
  • A Skip – Knee & Toe-Up
  • B Skip – Kick & Claw
  • C Skip – High Knees
  • Scissors
  • 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
  • RDL / Hamstring Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

  • 4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & 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
Barbell RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 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: (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
Bench Press 2 10
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: Speed Endurance Interval

  • 12 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • Wall Drills – 20x Pause Claw
  • Track Hurdle – Over / Under Hip Mobility

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

  • A Skip – Knee & Toe-Up
  • C Skip – High Knees
  • Lateral C Skip – High Knees
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 4-Cone Box Drill
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – T-Drill

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

Lift Sets Reps Weight / Accomplished
Barbell Hip Thrust 4 6
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip) 3 10
High Step Up 2 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner (Eccentric ) Hamstring Curl: 3 x 5

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 #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
Bench Press 4 8
Curl & Press 2 10
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

  • 10 x 40-60 yard hill sprints – Walk back rest between sprints

Foundation Phase II – Week 6

Monday

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

  • Light Jogging
  • A March – Knee & Toe-Up
  • A Skip – Knee & Toe-Up
  • B Skip – Kick & Claw
  • C Skip – High Knees
  • Scissors
  • 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
  • RDL / Hamstring Walk
  • Deep Squat & Shuffle
  • Walking Straight Leg Kick

Quick Burst Acceleration / Short Sprints:

  • 4x 20 yards, 4x 30 yards, and 4x 40 yards – Walk back rest between sprints

Lift – Heavy Legs (Squat Focus) & 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
Barbell RDL 2 10

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Rollouts: 3 x 10
  • Back Extensions: 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: (MB = Medicine Ball)

  • Hip Mobility Series: 1 x 20 each
  • MB Partner Series: 1 x 10 each

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

Lift Sets Reps Weight / Accomplished
Bench Press 2 10
Dumbell Incline Bench Press 2 10
3-Way Shoulder Raise 2 10 each
Hammer Curl 2 10
Tricep Extension 2 10
Wrist Pronation / Supination 2 15-20 each
Grip Work 2 15-20 each

Conditioning: Speed Endurance Interval

  • 14 x Cut 60’s (30 yards down & back) or Infield Arcs – 30 second interval

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise)

  • Wall Drills – 10x Leg Swings, each direction
  • Wall Drills – 10x Hip Circles, each direction
  • Wall Drills – 20x Pause Claw
  • Track Hurdle – Over / Under Hip Mobility

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

  • A Skip – Knee & Toe-Up
  • C Skip – High Knees
  • Lateral C Skip – High Knees
  • Plyos – Skips For Height
  • Plyos – Skips For Distance
  • Plyos – Forward Bounding

Multi-Directional Agility / Footwork:

  • Ladder Drills – Pick 2 Drills for 3-5 Reps Each
  • 3 x Each – 4-Cone Box Drill
  • 3 x Each – Pro-Agility (5-10-5) Drill
  • 3 x Each – T-Drill

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

Lift Sets Reps Weight / Accomplished
Barbell Hip Thrust 4 6
1-Arm Dumbell Row 3 10
Split Squat 2 10
Lat Pulldown (Overhand Grip 3 10
High Step Up 3 10

Core:

  • Front & Side Planks: Hold 1 minute each
  • Partner (Eccentric ) Hamstring Curl: 3 x 5

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 #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
Bench Press 4 8
Curl & Press 2 10
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: Hill Sprints (Find a hill with a gradual slope, 5-15 degrees – Run all sprints at top speed)

  • 10 x 40-60 yard hill sprints – Walk back rest between sprints

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