Copyright 2010 by Dave Schmitz All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any informational storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Dave Schmitz, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal an these cases require written approval from Dave Schmitz prior to publication. For more information on resistance band training or other products please contact: Dave Schmitz at dave@resistancebandtraining.com Dave Schmitz Websites: www.resistancebandtraining.com
Disclaimer The information in this manual is offered for educational purposes only. The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With this in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training and strengthening initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming. Express Band Workouts for Baseball Copyright 2010. All Rights Reserved Resistance Band Training Systems, LLC
In-season baseball is a difficult time to get strength based workouts in regardless the level of baseball. Between the number of games played and the nature of the game, finding time to get in a strength workout will be challenging. This is why for in-season baseball I have found it more productive and efficient to design short 20 minute total body strength workouts that you can do anywhere. Remember, muscles are dumb. They do know the difference between a dumbbell, barbell or a rubber band. Subsequently, as long as you are fatiguing the muscles with a resistance, strength will be increased or maintained. During the season, it s about maintaining strength versus gaining strength. If you are able to maintain your strength, power and flexibility with bi or tri-weekly interval strength workouts, you are actually going to stay stronger relative to your opponent that is not putting in the time. Now if you have a top level training facility, great but for most levels of baseball, this is not the case. This is where resistance band training comes in. Bands allow you to train anywhere, anytime with any level of resistance. Bands allow you to train total body movements which in turn maintain flexibility and decrease the need for long multiexercise workouts. As part of Load to Explode 3.0 Band Training for Baseball, I have taken the time to create 9 Done-For-You Workouts that essentially allow you to train anywhere. All you need is your band kit, a little space and a stable structure like a post or bench to attach your bands onto. All of which can easily be found on the field. The following 8 Done For You Workouts have the following goals in mind: 1. Provide resistance that effectively fatigues the neuromuscular system 2. Challenges the body to stabilize and length in multiple planes 3. Allows athletes to easily perform workouts anywhere including on the field 4. Focuses on time based sets versus rep based to insure athlete reaches maximum fatigue regardless the resistance being used 5. Activates trunk and hips on essentially every exercise 6. Compliments a running program 7. Can easily be supplemented with a body weight resistance program
8. Will challenge any age level and skill level 9. Focuses on key deficit areas seen in baseball 10. Provide some position specific workouts Keep in mind that even though I may have specified a certain type of workout to be done by a specific player, these beginner levels workouts can be done by any position player. Also, all of these workouts, except for the recovery workout, are approximately 20 minutes in length which means they can easily be done after practice as part of your routine conditioning or substituted as a warm-up before practice. I would not recommend doing prior to a game unless you are not expected to play that day. Lastly, I know many of you are wondering if band resistance is all you need to use during the season. If that is your only means of strength training, I do believe it would be a sufficient means of maintaining in-season strength. However, it is never wrong to add in some simple body weight training as well.
Attachment Free Single Band Workout Squat Chest Press & Front Squat Single Arm Row Right & Left Split Squat Right & Left Mountain Climber & Staggered Stance Pull Apart Single Attachment Free Band Single Attachment Free Band Single Attachment Free Band Single Attachment Free Band Band Attached Horizontal Vector Workout Alternating Single Arm Push Right & Left Alternating Single Arm Pull Right & Left Single Leg Forward Lunge Right & Left Single Band and Handle Single Band and Handle Single or Double Linked Forward Reach Right & Left Single or Double Linked
Attached Upper Body Circuit Horizontal Chest Press Squat Pull Overhead Tricep Press Horizontal Curl Bent over press 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 45 Second on 10 Seconds Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds Video link
Attached Lower Body Circuit Alternating Overhead Step Backs Alternating Forward Prisoner Lunges Facing Towards Attachment Alternating Forward Reaches Facing Away From Attachment Drop Step Low Reach Lunges Facing Away From Attachment Straight Leg Deadlifts Double linked Band Attached Double linked Band Attached Double linked Band Attached Double linked Band Attached Single band with double linked band attached Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds Video link
Pitcher Single Band Workout Alternating Staggered Stance Single Arm Horizontal Rowing Single Leg Bench Squats with Multi-angle Pull Aparts Right Leg Alternating Single Leg Bench Squats with Multi-angle Pull Aparts Left Leg Single Band Attached Half Crossover Half Crossover Resisted Pushups Plus Single Attachment Free Band Lateral Isometric Circle Single Band Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds
Infielder Workout Alternating Squat Pulls (Can supplement Bent over row) Lateral Lunge Release with Crossover low reach Right Lateral Lunge Release with Crossover low reach Left Single Band Attached Single Band Attached Single Band Attached Alternating Rotational Push Single Band Unattached Overhead Squat Single Band Unattached Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds
Outfield Workout Overhead Push Press Single Band High Pull Single Band Lateral Step Squat Single Band Incline Chest Press Single Band Bent over Row Single Band Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds
Core Stabilization Workout Exercise Band Set - Up Reps & Sets Rotational Lateral Steps Right Single Band Attached Rotational Lateral Step Left Single Band Face Pulls Band Attached Overhead Lateral Step Right Single Band Overhead Lateral Step Left Single Band Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds
Recovery Workout Recovery workout will begin with doing a light 3 minute jog around the field, in place or supplementing it with Jumping Jacks or jumping rope. Once completed perform the following 15 minute flexibility training program. Band Hip and ankle Stretching Series 5 minutes each leg Shoulder Stretching Series 2 minutes each arm Once competed with stretching perform the following 45 second on 15 second off x 10 exercise circuit 1 time. The goal is to increase circulation and regain full mobility to optimize soft tissue recovery. Exercise Band Set - Up Reps & Sets Shoulder Circles Isometrics Single Red or Black Band 45 Second on 10 Seconds Lateral Walking Single Red or Black Band 45 Second on 10 Seconds Resisted Mountain Climbers Single Red or Black Band 45 Second on 10 Seconds Diagonal Pull Aparts Single Red or Black Band 45 Second on 10 Seconds Straight Leg deadlift Single Red or Black Band 45 Second on 10 Seconds Alternating Push Single Red or Black Band 45 Second on 10 Seconds Step and Rotate Single Red or Black Band 45 Second on 10 Seconds Reverse Lunge Right Single Red or Black Band 45 Second on 10 Seconds Reverse Lunge Left Single Red or Black Band 45 Second on 10 Seconds Lateral Step over Single Red or Black Band 45 Second on 10 Seconds