Texas Rangers Strength & Conditioning

Weeks 7-9 – Strength Phase I

Strength Phase I – Week 7

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

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Alt. Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills:

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

  • 4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 8

Core:

Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

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 “Bottom Up” Carry –
    2x Each Arm For Distance

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 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 3 6
Closed Grip Bench Press** 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

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

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

  • Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each
  • 6x 60y Shuttle – 60 second interval

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 4 5
Weighted Pullup 3 6
Split Squat 3 8
Bench Row (Bat Wings)** 3 6
High Step Up 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 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

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup Position Mini-Rollouts – x15

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

Lift Sets Reps Weight / Accomplished
Bench Press 5 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
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)

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

Strength Phase I – Week 8

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

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Alt. Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills:

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

  • 4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 8

Core:

  • Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

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 “Bottom Up” Carry –
    2x Each Arm For Distance

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 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 3 6
Closed Grip Bench Press** 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

** CG Bench Press – Grip barbell at shoulder width. Lower elbows down by your sides with each rep

Conditioning: Speed Endurance Interval

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

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

  • Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each
  • 8x 60y Shuttle – 60 second interval

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 4 5
Weighted Pullup 3 6
Split Squat 3 8
Bench Row (Bat Wings)** 3 6
High Step Up 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 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

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup Position Mini-Rollouts – x15

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

Lift Sets Reps Weight / Accomplished
Bench Press 5 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
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)

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

Strength Phase I – Week 9

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

In-Place Dynamic Mobility: (Do Each Exercise – 2x 10 Each Movement – Add Light Stretching / Foam Rolling)

  • Overhead Squat w/ Dowel
  • Alt. Lunge & Forward Reach
  • Alt. Lateral Lunges

Plyometrics / Landing Skills:

Box Jumps – 3 x 6 – (Begin with an 18”-24” stable box and land quietly with every jump)

Quick Burst Acceleration / Short Sprints: (walk back rest between sprints)

  • 4x 20 yards (Resisted) + 1x 20 yards (Body Wt) – Perform 3 Sets (15 total sprints) – 1-2-minute break between sets

Lift – Heavy Legs (Squat Focus) & Light Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
Back Squat 5 5
1-Arm Dumbell Row 3 8
Walking Lunge 3 6
Lat Pulldown (Underhand Grip) 2 10
1-Leg RDL 3 6

Core:

  • Rollouts: 3 x 10
  • Partner (Eccentric) Hamstring Curl: 3 x 6

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 “Bottom Up” Carry –
    2x Each Arm For Distance

Core: (MB = Medicine Ball)

  • Lying Deadbugs (opposite arm / leg): 2 x 10 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 3 6
Closed Grip Bench Press** 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

** CG Bench Press – Grip barbell at shoulder width. Lower elbows down by your sides with each rep

Conditioning: Speed Endurance Interval

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

Thursday

Dynamic Mobility Warm Up: (Do Each Exercise – 2x 15-30 yards – Add Light Stretching / Foam Rolling)

  • Light Jogging
  • Walking Knee Hugs
  • Walking Pull Heel to Hip
  • Walking Quad Stretch & Overhead Reach
  • Walking Crossover Lunge (R/L)
  • Deep Squat & Shuffle

Plyometrics Program: (Do Each Exercise – 2x 10-20 yards each, walk back rest)

  • Skips For Height
  • Skips For Distance
  • Forward Bounding
  • Single Leg Bounds
  • Lateral Bounds
  • Long Jumps For Distance

Multi-Directional Agility / Footwork: (60 Yard Shuttle – Each rep is 5 yards & back, 10 yards & back, 15 yards & back)

  • Minihurdle Drills – Pick 4 Drills for 2-3 Reps Each
  • 8x 60y Shuttle – 60 second interval

Lift – Light Legs (Hinge Focus) & Heavy Back: (rest for 2-3 minutes between sets)

Lift Sets Reps Weight / Accomplished
HEX or Barbell Deadlift 4 5
Weighted Pullup 3 6
Split Squat 3 8
Bench Row (Bat Wings)** 3 6
High Step Up 3 8

** Bat Wings – Hold for 5 seconds each rep

Core:

  • Front Plank: Hold 90 seconds
  • Kneeling Chop & Lift: 2 x 10 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

Physioball Core Routine: (Do Each Exercise – 2 Sets of Each)

  • PB Crunch – x30
  • PB Hip Bridge & Torso Rotation – x15 ea
  • PB Alt. Supermans – x15 ea
  • Balance Feet on PB, Pushup Position Knee Tuck – x15
  • Hands on PB, Pushup Position Mini-Rollouts – x15

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

Lift Sets Reps Weight / Accomplished
Bench Press 5 5
3-Way Shoulder Raises 2 8 each
Zotman Curls 3 8
Tricep Extensions 3 8
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)

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

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