P ERFORMANCE CONDITIONING. Easy Strength In-Season Program for Baseball BASEBALL/SOFTBALL

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Tracy Wilcox
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He served as the Mets Director of Rehab (2005) and was the club s Assistant Strength and Conditioning Coordinator (2002-2004).

He co-founded TNT Sports Specific Training in Knoxville in 1998. After earning second team all- American honors at the University of Tennessee in 1992, Vazquez was selected by St.

The following program is based on Dan John s Easy Strength concept. For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling.

1 P ERFORMANCE BASEBALL/SOFTBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING BASEBALL AND SOFTBALL PLAYERS Vazquez spent four seasons with the New York Mets and is now is in his sixth season with the Rangers. He served as the Mets Director of Rehab (2005) and was the club s Assistant Strength and Conditioning Coordinator ( ). Before joining the Mets, he was the Sports Physical Therapist at the Therapy Center in Knoxville, TN, and at Methodist Medical Center in Oak Ridge, TN. He co-founded TNT Sports Specific Training in Knoxville in After earning second team all- American honors at the University of Tennessee in 1992, Vazquez was selected by St. Louis in the 42nd round of the 1992 draft. He played professionally for three seasons as an outfielder for the Cardinals organization and for the Northern League s Duluth club. The following program is based on Dan John s Easy Strength concept. For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight. Here is a preview of the workout from his book: Easy Strength for an Experienced Lifter Week 1 Mon (1) - 2x5 Tues (2) - 2x5 Wed (3) Fri (4) - 2x5 Sat (5) - 2x5 Week 2 Mon (6) - 2x5 Tues (7) - 6 singles Wed (8) - 1x10 Fri (9) - 2x5 Sat (10) Easy Strength In-Season Program for Baseball Jose Vazquez PT, CSCS, Executive Board Member, Treasurer of the PBSCCS Jose Vazquez Lifts for the Above: Press Movement: Change the lifts every two weeks, Same, but Different. So flat bench press, incline bench press, and military press can be exchanged for each other after every two-week block Pull Movement: Often, I simplify things: Either do Bat Wings in combo with the press, two to three isometric holds for about ten seconds every workout, or simply skip this and get the work in from the other movements. Hinge Movement: There are two options here depending on need: either pick a deadlift variation (and rotate it every two weeks, for example, thick bar deadlifts, snatch grip deadlifts, clean grip deadlifts, orthodox deadlifts, Jefferson Lifts or Hack squats) or do kettlebell swings in the range. (These options will all cover the need for pulling, too. Probably.) Squat Movement: Again, ideally one would alternate movements after every two weeks, front squats, back squats, overhead squats, zercher squats or safety squats are all fine. Loaded Carry: Vary the distance EVERY time, and probably the load if you can. Important Note: This is not the Order of the workout. More on that later The Workouts Two sets of Five: it should be easy and be like your second or third warm up lift in a typical workout. The idea, the secret, is to get THIS workout to feel easier and easier! Five-Three-Two: Five reps with your 2 x 5 weight, add weight for three, then a solid double. Make the TM Double!!!

2 Six Singles: I don t care how you do this, but add weight each set. No misses! One set of ten: the day after six singles, very light load for ten easy tonic reps. For more info on Dan John s program go to danjohn.net. Easy Strength In-season Workout for Baseball Frequency: 2-3 Days a Week Exercise Cycle: Days Exercise Selection: Squat, Hinge (kettle-bell swings)/dead Lift, Push, Pull and Core Repetitions for the major lifts: 10 or less-2x5; 5,3,2; 3x3,etc. Repetitions for Core work: Depending on the type of exercise chosen Variation: After days, you can change the exercise in each of the 5 exercise selection categories Duration: 30 minutes, depending on the amount of rest as the athlete s personal choice. We do two to five minutes rest. During the rest period players are encouraged to perform stretching and/or foam rolling exercises. The key to this program is to perform each rep with perfect technique with the heaviest weight possible. Application to Baseball What interested me in the easy strength concept was that two things are accomplished: you lift as heavy as your energy level will allow, which maintains muscle strength, and the volume is so low that you walk away refreshed. My challenge every year is to do something worthwhile and bearing in mind that they are playing tired most of the time. Compliance is also a challenge, so I decided the best way to keep them consistent was to have them work out before the game. Working out before the game is not the traditional way, but I felt if the workout volume was low enough they would have enough energy to play the game. We started the program with the players in spring training when game outcomes are not as important. We did not do any predicted maximums or percentages. If you feel good, lift heavy; if you don t feel good, do the reps but walk away with enough energy to take on the day. This requires a subjective load reduction and it worked well because there really is no periodization. The schedule changes so much that it is impossible. You might have a late plane ride which can lead to zero energy but you still want to train, take a light weight and do the reps. Baseball players will do what their energy levels allow them. The feedback was very positive, players reported being able to lift heavier weights and have enough energy for the game. Addressing Corrective Exercises This is an area I still struggle with. During the season I have minutes for in season workouts. Corrective exercises tend to be tedious and take up a lot of time. I something even question their benefit. Nonetheless, I still include some in my workouts. Dan John suggested the best time to insert them would be between sets as an active rest activity. If you re going to lift heavy weights you need to rest 2-5 minutes between sets. Instead of sitting around and doing nothing, a corrective exercise would a great active rest activity. Another problem is compliance. Dan suggests insert correctives between sets of the player s favorite lift. For example, if you have a player that loves to bench press have them do a corrective exercise between those sets. This tends to keep the player interested. This method accomplishes a third thing beyond maintaining and improving strength through the season with low incidences of fatigue. I inserted a corrective exercise without separating sections or worrying about getting them in. There is already enough activity and stress; the most important thing is that it works. We have been able to take this program through the entire year from spring training to the end of the season. Program Acceptance This program is done system-wide in the Ranger organization. It is especially beneficial to the young Latino players coming up who have, for the most part, not been exposed to any type of strength training. I get a lot of good feedback from our minor league strength coaches because of the program s simplicity and benefits. The fact that the players do it is the most important indicator of an effective program. Another part of gaining acceptance is that I did this program myself. I know what it does and I want the players to know that I did it. This also helps me to know what to expect. Another factor why coaches have accepted this program is because players do it. I feel like I have gained their trust through the years. I can communicate what the players specific needs are and I have a lot of support. Communication with the Players One of the keys to the program s success is when to go light with the load. Over the years, the most important thing I have learned is to have good relationships with the players. I work harder in developing rapport with the guys than anything else. I try to get to know them, their background and their family situations. If I know their background well enough, it helps me know how they feel instead of asking all the time. I want them to know that I understand what they are going through. At this level it is as much about the mind as it is with the body. Other Program Design Considerations One consideration is what exercise to start with. The book recommends that you begin with the exercise in which the athlete is weakest. This year I emphasized the trap bar dead lift which takes stress off the back by positioning the athlete inside the bar. They really like it. We then follow with squat exercises at the end. Another variation of the workout is that I have two different workouts during the season. One targets the dead lift first and then the squat. Another is front squats first followed by Romanian dead lifts (RDL). Be sure to check out Dan John s book Easy Strength. Look up 40 Day Workout for more details on this program. To get a copy of Jose s book, Total Fitness for Baseball, call More Information Please! Contact Jose at jvazquez@texasrangers.com EASY Strength Building In Season Program for Baseball Exercise Menu Quick Starter Kit The coach is encouraged to develop an exercise menu for the five program areas to offer variety in selecting exercises. As a general consideration, it is recommended is to do ground-based/multiple joint exercises when possible. Here are sample exercises to get you started. Area 1 How-to Sample Squat Exercises Lateral Squats. Place the bar on the back, as when performing squats. Place the feet about 6 inches wider than shoulder width. Keeping the left knee straight and the left foot planted, flex the right knee while sitting back at the hips and moving the hips laterally to the right (Figure 1). Return to the starting position and alternate the movement to the opposite side until the required number of repetitions have been per-

formed (Figure 2). The exercise can also be performed with dumbbells. The movement is identical when performed with dumbbells except that the dumbbells are held at arm s length during the exercise.

Grip is relaxed and open, with palms facing up. 4. Head in neutral position with eyes focusing straight ahead. 5. Chest is out squeezing shoulder blades together. 6.

2. Weight should stay on the back 1/3 of the feet as the lifter sinks the hips. 3. Flexion of the hips, knees and ankles should occur. 4. Keep chest upright. 5.

Once proper depth is reached, the lifter should start the ascent. 4. Back must maintain the flat position. Abdominal muscles contract isometrically. 4 1.

Movement is slow and controlled. 5 1. Body position at the culmination of the concentric portion of the lift is similar to that at the start of the lift. 2.

Head in neutral position with eyes focusing straight ahead. 6. Hips in neutral position abs tight. 7. Slight bend in the knees. 8. Weight is distributed to the back 1/3 of the feet.

3 formed (Figure 2). The exercise can also be performed with dumbbells. The movement is identical when performed with dumbbells except that the dumbbells are held at arm s length during the exercise. -Allen Hedrick Front Squat 1 1. Bar should rest on the deltoids, close to the neck, and across the collarbones. 2. Upper arms are parallel with the floor. 3. Grip is relaxed and open, with palms facing up. 4. Head in neutral position with eyes focusing straight ahead. 5. Chest is out squeezing shoulder blades together. 6. Buttocks out, emphasizing the lordotic curve of lower back. 7. Slight bend in the knees. 8. Weight is distributed to the back 1/3 of the feet In a slow and controlled movement, begin squatting. 2. Weight should stay on the back 1/3 of the feet as the lifter sinks the hips. 3. Flexion of the hips, knees and ankles should occur. 4. Keep chest upright. 5. Abdominal muscles are isometrically contracted throughout the range of motion This is the bottom portion of the lift. 2. For proper depth, hamstrings should be parallel with the floor. 3. The lifter should never hold in this position. Once proper depth is reached, the lifter should start the ascent. 4. Back must maintain the flat position. Abdominal muscles contract isometrically Body position for the concentric portion of lift mimics that of the eccentric portion. 2. Eyes focused straight ahead. 3. Back is flat. 4. Weight distributed to the back 1/3 of the feet. 5. Movement is slow and controlled Body position at the culmination of the concentric portion of the lift is similar to that at the start of the lift. 2. Bar should rest on the deltoids, close to the neck and across the collarbones. 3. Upper arms are parallel with the floor. 4. Grip is relaxed and open, with palms facing up. 5. Head in neutral position with eyes focusing straight ahead. 6. Hips in neutral position abs tight. 7. Slight bend in the knees. 8. Weight is distributed to the back 1/3 of the feet. Overhead Squat A Caution: This particular lift can be categorized as an advanced exercise requiring constant supervision. This exercise requires excellent kinesthetic proprioception (awareness of the body s position in relation to space and the barbell), strong core stability and good hip flexion. 1. The lift begins with the barbell overhead such that the center of gravity falls over the insteps of the feet. Pelvis is tilted anteriorly, head looking straight forward and abdominal muscles isometrically contracted. Grip of the bar should be very wide. As a starting point, grip should be the same length as the distance from elbow to elbow during 90 degree shoulder abduction. B 1. The lift begins with slow and steady hip, knee and ankle flexion. The torso remains stable, as the hips and knees continue flexing during the descent of the exercise. C 1. The eccentric portion of the lift is complete. The hips and knees are in full flexion. The ankle remains flexed at approximately 20 degrees. The torso remains in an upright position. The head remains in a neutral position with the eyes focused forward. The heels remain in full contact with the floor. Breathing: a breath should be taken at the start of the exercise and held throughout the entire range of motion. D 1. During the concentric phase of the lift, the lifter must keep head and eyes focused straight ahead at all times. 2. All weight must be distributed on the back 1/3 of the feet. 3. Abdominal muscles are isometrically contracted with an emphasis on a neutral spine. 4. Movement upwards is slow and controlled. E 1. Body position for the concentric portion of the lift mimics that of the eccentric portion. 2. Head and eyes focused straight ahead. 3. Flat back with emphasis in the lordotic curve of the lower back. 4. Weight distributed to the back 1/3 of the feet. 5. Maintain a slight knee bend. Area 2 How-to Sample Hinge/Dead Lift Exercises Romanian Deadlift A 1. Head is in a neutral position with eyes focused straight ahead. 2. Chest is out squeeze the shoulder blades together. 3. Arms are long and relaxed with a relaxed grip around the bar. Elbows are rotated outward. 4. Torso is rigid and abdominal muscles are isometrically contracted. 5. Back is flat emphasizing the lordotic curve with the buttocks out and hips flexed. 6. Knees are slightly bent. 7. All weight should be distributed on the back 1/3 of the feet. B

1. The movement of the bar starts with a slow and controlled descent. Keep the bar as close to the legs as possible. 2. Movement should occur only in the hips.

The lifter should feel an extensive stretch sensation in the hamstrings and lower back. D 1.

Maintain the constant flat back throughout the entire range of motion.

Feet shoulder-width apart and toes are pointing outward. Back is rigid and slightly arched.

Once the legs and back are completely straight, complete the movement by pulling shoulders back without arching the back. Exhale during ascent.

Tips Keep head, shoulders and chest up during ascent and descent. Control the bar; do not drop it to the floor.

Grab dumbbells palms out with thumbs wrapped around bar, bring to shoulders. Spotter should be in proper position.

Slowly lower and touch upper chest area, elbows pointed outward, pause. Tips Never bounce dumbbells off of chest. Do not arch lower back. Keep feet flat.

Stability Ball Dumbbell Bench Press For safety concerns, two-by-four boards are placed two to three inches from the ball in each direction to control excessive roll of

4 1. The movement of the bar starts with a slow and controlled descent. Keep the bar as close to the legs as possible. 2. Movement should occur only in the hips. Knees should maintain the exact position as in the start of the exercise. C 1. The eccentric phase should terminate 6-8 inches below the knees. 2. The lifter should feel an extensive stretch sensation in the hamstrings and lower back. D 1. Extension or concentric phase of the lift should be as slow and controlled as the eccentric phase. 2. Maintain the constant flat back throughout the entire range of motion. Trap Bar Dead Lift on a Box Start Stand inside trap bar on a box 6 to 10 inches high, grabbing the inside handles of the bar. Squat. Feet shoulder-width apart and toes are pointing outward. Back is rigid and slightly arched. Going Up Keeping the back tight, use legs and hips to rapidly pull the bar to knee height (1-2 seconds). Once the legs and back are completely straight, complete the movement by pulling shoulders back without arching the back. Exhale during ascent. Going Down Under control, return bar to the floor (3-4 seconds). Lightly touch the bar to the floor and come to a stop for one (1) second. Inhale during descent. Tips Keep head, shoulders and chest up during ascent and descent. Control the bar; do not drop it to the floor. Area 3 How-to Sample Push Exercises Incline Dumbbell Press Start Lie on bench with head and hips on bench, feet flat on the floor. Grab dumbbells palms out with thumbs wrapped around bar, bring to shoulders. Spotter should be in proper position. Movement Exhale and push dumbbells upward until arms straighten. Inhale and hold while lowering dumbbells. Slowly lower and touch upper chest area, elbows pointed outward, pause. Tips Never bounce dumbbells off of chest. Do not arch lower back. Keep feet flat. Be sure to use a spotter. Stability Ball Dumbbell Bench Press For safety concerns, two-by-four boards are placed two to three inches from the ball in each direction to control excessive roll of the ball. The athlete lies in a supine position with shoulders in contact with the ball. Back and midsection are flat and tight, feet on the ground slightly wider than shoulder width for balance. The spotter gives dumbbells to the athlete from overhead. Movement: Press dumbbells to full extension and return. Area 4 How-to Sample Pull Exercises RESISTED PULL-UPS Using a chin-up bar, position the hands slightly wider than shoulder width, palms down. Partner should stand behind the athlete, placing his hands just above the athlete s hips on either side of the body. Using muscles of the upper back, pull the chin up and over the bar. Slowly lower to the starting position. Partner should apply a slight amount of resistance as the athlete raises and lowers himself. Repeat for the required number of repetitions. -Allen Hedrick Horz. Bar Pull up Use reverse grip. Keep back straight. To increase difficultly keep legs straight or place on a physio ball Area 5 How-to Sample Core Exercises

Ankle Chop Hold a medicine ball with arms extended over head.

Return to the starting position and repeat the action, this time touching the right ankle.

medicine ball aggressively to your partner.

5 Ankle Chop Hold a medicine ball with arms extended over head. Leaving the arms extended, bend forward at the waist, touching the medicine ball to the left ankle. Return to the starting position and repeat the action, this time touching the right ankle.- Alan Hedrick Medicine Ball Standing Twist Throw Stand 10 to 12 yards away from your partner, turned so that you are in a shoulder-to-shoulder position. Twist to the opposite direction of where the partner is located, then rotate back to the starting position and throw the medicine ball aggressively to your partner. It is important to twist the trunk, shoulders and head simultaneously, through the full comfortable range of motion in each direction. The partner catches the ball, twists in the opposite direction of where the ball was thrown, then twists and throws the ball back to the starting position. -Alan Hedrick Wood Chop Hold a medicine ball with arms extended over head. Leaving the arms extended, bend forward at the waist, touching the medicine ball to the left ankle. Return to the starting position and repeat the action, this time touching the right ankle.- Alan Hedrick Russian Twist Russian twist with lunge: arms extended, rotate ball to your right and lunge forward. Repeat 10 reps then switch sides.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging