|Posted on February 17, 2018 at 12:35 AM|
In-season training is a question I get asked about very often this time of year. If you’re a player who is just starting to lift now in February, you have missed the boat. The baseball off-season is not particularly long, but you can certainly make a significant amount of gains in that 3 to 4 month period. Understand that in-season training is not about making gains but more so about maintaining those gains and, most importantly, being healthy. The mindset now switches to performing at the highest level possible in games.
What is the difference between off-season and in-season training?
Training frequency usually drops in-season. Training intensity drops as well. Typically athletes will not train over 85% 1RM in any of the main lifts. Typically reps will be lower in-season as well.
When to start in season training protocol?
This varies depending on practice schedule and intensity. The more frequent and intense the practices, the earlier a switch to lower intensity training in the weight room can begin. With more common practices, I recommend transitioning to in-season styles of training about 2 weeks before the first scheduled game. This gives the athlete plenty of time to prepare for high-level performance in games.
How often should you train?
2-3 times per week in the weight room is what I recommend for most players. Obviously the intensity of those sessions varies on how much the athlete does outside of the weight room. For instance, a starting positional would likely have a different training frequency than a player who rarely starts.
What to do for those workouts?
A typical protocol for a 3 day per week plan would look like this:
Day 1: Total Body Push
Squat variation- 3 x 6 @ 80% 1RM
Press variation- 3 x 6 @ 80% 1RM
Unilateral Squat/Lunge Variation- 3 x 8
Row Variation 4 x 8
Day 2: Total Body Pull
Deadlift 4 x 5 @ 80-85% 1RM
Row 4 x 8
Unilateral Deadlift 4 x 8
Med ball slam variation 4 x 5
Day 3: Total Body Dynamic
Speed Press 5 x 3
Speed Box Squat or Deadlift 5 x3
Unilateral Jump 5 x 3
Med ball rotational throw 5 x 3
Sprint Variation x 5
Typically in the off-season, I am a fan of splitting upper and lower body days on their own. Having more of a full body approach in season allows for adequate training without over-taxing on any one area of the body.
Extra training on off days and rainouts
Speed & Agility and Mobility workouts are very beneficial for maintaining speed and health in-season.
In-season training is boring. It’s not the time to make gains. Always use your best judgement and make sure to recover well between training sessions. Training in-season is a great way to take a mental break from games and make sure your performance is maximized.