Collegiate Baseball Workout Outline

Strength and Conditioning Program for Collegiate Baseball

Brad Kaczka

Table of Contents

Introduction……………………………………………….……………………….1

Training Philosophy………………………………………………………….........2

Strength Training Plan…………………………………………………………….3

4 Day Per Week Workouts...………………………………………...….............4-9

Speed and Agility Drills……………………………………………………...10-11

3 Day Per Week Workouts…………………………………………...……....12-16

Spring Semester Plan…………………………………………………………….17

In Season Workout……………………………………………………………18-21

Nutrition Information…………………………………………………………22-26

1

The following pages include a general outline for a collegiate baseball strength and conditioning program. It includes full workouts while the athletes are at school for the weight room as well as speed and agility drills for more baseball specific drills (ladder drills, cones, etc.). Of course, the exact format of what is included may need to be adjusted from program to program and adjusted based on NCAA policies but what is included is based off my experience with a collegiate baseball program. The dates are based off the 2015-2016 collegiate year so that I can more accurately explain the outline. It also includes basic nutritional information that can be easily understood by student-athletes so that they can maximize their potential.

I have divided the workout into sections based off a typical schedule for a collegiate baseball program. The sections include a fall workout (four days per week and three days per week), a pre-season workout, and an in season workout. The workouts are designed to go along with the suggested schedule but can obviously be adjusted if schedules are different. The workouts were made so that everyone on the team can do all the exercises but can also be adjusted for injuries or for pitchers. Each section starts out with a calendar of a suggested schedule followed by the workouts for that section and any other

information that is needed, such as speed and agility drills.

*Note: I have only included the workout and speed and agility plans for the first individual sessions of the fall and the team practice session. Once team practice is over and individuals start again, the four times per week workout program is started again unless something different is requested by the coach.

2

Strength and Conditioning Philosophy

It is my belief that strength training is more than just about building muscle, it’s about building character and mental toughness. The character and mental toughness built through proper strength training will not only lead to better athletes on the field but will also lead to better athletes in the classroom and in the community.

My training philosophy is to maximize the athlete’s potential. I want to develop a holistic approach to their training. This means that we will provide everything they need in order to get the most out of their training; whether that is in the weight room, in their diet, in rehab/recovery techniques, etc.

Specific to their training, I have three goals:

1. Injury Prevention2. Season Long Endurance 3. Increase strength/explosiveness/speed

If an athlete is injured in the weight room or on the field, then he/she will not be able to help the team. This is why injury prevention is my number one goal. Along with adequate warmups and cool downs during every workout, I will incorporate specific injury prevention exercises with the goal of minimizing injuries.

As a former student-athlete, I know how long and tiring a collegiate season can be. It is important that every athlete is conditioned for the entirety of that season. My programming will provide both the strength base and the mental toughness that is needed to finish a season as strongly as they started it.

Even though strength/explosiveness/speed development is third on my list, it is still an extremely important factor when designing any type of program because without these developments athletes will fail to maximize their potential. My programming will include a combination of all three components (strength, explosiveness, and speed) in a manner that will allow each component to be maximized without hindering the others. This will allow us to reach our ultimate goal of maximizing the athlete’s potential and allowing them to meet the varied demands of their sport.

The focus within the programming will be on multi-joint exercises as well as explosive exercises that will directly apply to a specific sport. While Olympic style lifts are beneficial in developing explosiveness, I find that they can often lead to injury, especially to athletes who put a lot of stress on their wrist, elbow, and shoulder joints through sport specific practice. I believe there are other explosive exercises and specific movements that, combined with strength exercises, can create very similar if not better results than Olympic lifts without the threat of injury.

Exercises in the weight room have their importance in all sports but it is also necessary to include sport specific movements since these types of movements can bridge the gap between “static weight room” exercises and actual sport specific “on the field” actions. These exercises along with the incorporation of explosive movements will not only build mental toughness for the athletes but will also maximize their potential and allow them to become the best athletes.

3

Strength Training PlanSeason Duration Workout Type/Goal

Fall

4 Days/Week During Individuals

Upper/lower split, get athlete used to program, increase speed and agility

3 Days/Week During Team Practice

Full body, make progressions while athletes are still able to practice 100%

4 Days/Week During Individuals

Upper/lower split ,build strength

WinterOff season=4 Weeks Build strength, work on baseball

specific explosive movements

Spring

Pre-Season=5 Weeks Prepare athletes body for season

In Season=~14 Weeks Maintain strength, keep athletes healthy

4

4 Days Per Week WorkoutsDesigned to be performed during the individual workout period. All workouts are designed to be about one hour long, including a warm up. They are designed as Monday (upper), Tuesday (lower), Thursday (upper), and Friday(lower) workouts and are meant to coincide with a speed and agility program three days per week (Monday, Wednesday, and Friday). Workout days that align with speed and agility days were designed as best as possible to be upper body workouts only. The exception is on Friday which was deemed acceptable since the athletes would have the weekend to recover from a heavy leg day.

5

◄ August September 2015 October ►

Sun Mon Tue Wed Thu Fri Sat1 Workout:Lower-Tuesday

2 Speed and Agility:Day 2

3 Workout:Upper-Thursday

4 Workout:Lower-FridaySpeed and Agility:Day 3

5

6 7 Workout:Upper-MondaySpeed and Agility:Day 4

8 Workout:Lower-Tuesday




12


15 Workout:Lower-Tuesday




19

20 21 22 23 24 25 26

27 28 29 30 Notes:

Strength Training Log

◄ July August 2015 September ►

Sun Mon Tue Wed Thu Fri Sat1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 First Day of Class

25 26 27 28 29


Notes:

6

Upper-Monday

EXERCISE SET 1 SET 2 SET 3 SET 4

REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT

SUPE

RSET

1

Partner Med Ball Throw and Push Up

5 X 5 X 5 X 5 X

Jackknives 15 X 15 X 15 X 15 X

Int/Ext Band Rotation

10 ea. X 10

ea. X 10 ea. X

SUPE

RSET

2

Bench Press 5 X 5 x 4 X 3 x

Med Ball Slams (Straight over top)

10 X 10 X 10 X 10 X

Pull Ups (assisted if needed)

10 X 10 X 8 X 8 X

SUPE

RSET

3

Cable Rows 8 X 8 X 8 X

Hammer Curls 8 ea. X 8 ea. X 8 ea. X

Overhead Plate Extension 12 X 25 12 X 25 12 X 25

SUPE

RSET

4

3 Way Shoulder Raise

10 ea. X 10

ea. X 10 ea. X

Push Ups 10 X 10 X 10 x

7

Strength Training LogLower-Tuesday



SUPE

RSET

1

Sprinter Step Ups 5,5,10 X 5,5,10 X 5,5,10 X

Planks on Ball (In circle)

10 ea. Way X 10 ea.

Way X 10 ea. Way X

SUPE

RSET

2

Back Squat 8 X 6 x 4 X 3-4

Box Jumps 5 X 5 X 5 X 5

Glute Bridge (hold for 5 sec. last rep)

10 X 10 X 10 X

SUPE

RSET

3

1 Leg RDL to Russian Step Up 6 ea. X 6 ea. X 6 ea. X

Wall Sit Ball Squeezes 10 X 10 X 10 X

Crunches 25 X 25 X 25 X

SUPE

RSET

4

Ball hamstring curls 12 X 12 X 12 X

Band Abductor Pulls 10 ea. X 10 ea. X 10 ea. X

8

Strength Training LogUpper-Thursday



SUPE

RSET

1 High Rows 10 X 10 X 10 X

Stability Ball Plank 10 X 10 X 10 X

SUPE

RSET

2

DB Incline Press 5 X 5 x 5 X 5 x

Clap Push Ups 5 X 5 X 5 X 5 X

Military Push Up 8 X 8 X 8 X 8 X

SUPE

RSET

3

Barbell Row 6 X 6 X 6 X 6 |

Arm Complex w/ plate 10 ea. X 25 10 ea. X 25 10 ea. X 25

Farmers walk/plate holds

30-45 sec. X 30-45

sec. X 30-45 sec. X

SUPE

RSET

4 Tire Fight 6 ea. | 6 ea. | 6 ea. |

Side Med Ball Slams 8 ea. | 8 ea. | 8 ea. |

9

Strength Training LogLower-Friday



SUPE

RSET

1

KB Swings w/ partner push 8 X 8 X 8 X 8 X

Reverse hyperextensions for glutes/hamstrings

10 X 10 X 10 X X

SUPE

RSET

2

Trap Bar deadlift 6 X 4 x 4 X 4 x

Straddle bench explosive jumps

10 X 10 X 10 X

Sit up and twist 15 X 15 X 15 X

SUPE

RSET

3

Barbell Lunge 6 ea. X 6 ea. X 6 ea. X

Lateral/Front/Back band walks

10 ea. X 10 ea. X 10 ea. X

Seated tornado/Russian twist

30 total X 30

total X 30 total X

FIN

ISH

ER

Sled Pushes X X X

10

Speed and Agility DrillsEach day is split into three separate drills. Break the team up into three groups then rotate until

each group completes the drill. Once all groups do all drills then the whole team does the sprinting drill at the end.

Day 1

Group 1: Side Run to Sprint (3 each way)Group 2: Pro Agility 5-10-5 (3 each way)Group 3: Ladders

Team: 10 x 15-yard sprints

Day 2

Group 1: Tennis Ball Drops (6 each way)Group 2: 5 Cone Drill (3 total)Group 3: Ladders


Day 3

Group 1: Mini Hurdle Series Spread Out-bounding over hurdles with one foot then both feet Group 2: T-Drill (two at a time, 5 total)Group 3: Band Sprints (5 total with different resistance)

Team: 5 x 25-yard suicides (5,10,15)

Day 4:

Group 1: Pro Agility 5-10-5 (3 each way)Group 2: 4 Corner DrillsGroup 3: Circle Run (4 each way)

Team: 5 x 10-yard sprints, 5 x 20-yard sprints

Day 5:

Group 1: Ladders with Three Hard Steps AfterGroup 2: Bound Lateral Jumps with Resistance Bands (5 total at 10 yards)Group 3: Side Run to Spring (3 each way)


11

Day 6:

Group 1: Mini Hurdle Series Close TogetherGroup 2: Cones with Hops (2 each foot each way)Group 3: 5 Cone Drill


Day 7:

Group 1: Pro Agility 5-10-5 (3 each way)Group 2: Band Sprints (5 total with different resistance)Group 3: Tennis Ball Drops (6 each way)

Team: 5 x 5-yard sprints, 5 x 10-yard sprints, 5 x 20-yard sprints, 5 x 30-yard sprints

Day 8:

Group 1: Ladders with Three Hard Steps AfterGroup 2: Side Run to Sprint (3 each way)Group 3: T-drill (2 at a time, 5 total)


Day 9:

Group 1: Circle Run (4 each way)Group 2: Cones with Hops (2 each foot each way)Group 3: Bound Lateral Jumps with Resistance Bands (5 total at 10 yards)

Team: 5 x 10-yard shuttle, 5 x 20-yard shuttle

12

3 Days Per Week WorkoutsDesigned to be performed during the team practice period. All workouts are designed to be about one hour long, including a warm up. They are designed as three full body workouts (Monday, Wednesday, and Friday). There is no speed and agility program that coincides with this unless specifically requested by the coach.

13

◄ August September 2015 October ►

Sun Mon Tue Wed Thu Fri Sat1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 Workout:Full Body-Monday

22 23 Workout:Full Body-Wednesday

24 25 Workout:Full Body-Friday

26


29 30 Notes:

◄ September October 2015 November ►

Sun Mon Tue Wed Thu Fri Sat1 2

Workout:Full Body-Friday

3




10




17




24




31

14

Strength Training LogMonday



SUPE

RSET

1

Barbell Overhead Explosion Push (One Arm)

5 ea. X 5 ea. X 5 ea. X

Triple Jumps 3 X 3 X 3 X


10 ea. X 10

ea. X 10 ea. X

SUPE

RSET

2

Back Squat 6 X 4 X 4 X 3 X

Band Pulls 10 ea. X 10

ea. X 10 ea. X

Leg Raise to Leg Lift 15 X 15 X 15 X

SUPE

RSET

3

Bench Press 5 X 4 X 4 X 3 X

Bulgarian Split Squat 6 ea. X 6 ea. X 6 ea. X 6 ea. X

Bent Over DB Raises 10 X 10 X 8 X 8 X

FIN

ISH

ER

Ropes X X X

15

Strength Training LogFull Body-Wednesday



SUPE

RSET

1

KB Swings 10 X 10 X 10 X

Sky Reaches 20 X 20 X 20 X

Glute bridge (hold for 5 sec. last rep) 8 X 8 X 8 X

SUPE

RSET

2

Cable Rows/1 Arm DB Rows 8 X 8 X 8 X 8 X

Hammer Curls 8 ea. X 8 ea. X 8 ea. X 8 ea. X

Crunches 25 X 25 X 25 X 25 X

SUPE

RSET

3

Walking lunges w/ twist on lower side

6 ea. X 6 ea. X 6 ea. X

Push Ups (clap then normal) 5,5 X 5,5 X 5,5 X

Protraction/ Retraction 10 X 10 X 10 X

FIN

ISH

ER

Explosive sled pulls (high pull) X X X

16

Strength Training LogFull Body-Friday



SUPE

RSET

1

Jump Split Squats 10 total X 10

total X 10 total X

DB RDL 10 X 10 X 10 X

V and W shoulders 10 ea. X 10

ea. X 10 ea. X

SUPE

RSET

2

Deadlift 5 X 5 X 4 X 4 X

Lateral/front/back band walks

10 ea. X 10

ea. X 10 ea. X 10 ea. X

Pull Ups (assisted if needed) 10 X 10 X 8 X 8 X

SUPE

RSET

3

DB Incline 6 X 5 X 5 X 4 X

Band tricep extension 10 X 10 X 8 X 8 X

Penguins 30 X 30 X 30 X 30 X

SUPE

RSET

4

17

Spring SemesterWhen athletes return for the spring semester, they will have a few weeks of individuals. During this time, they will follow the same four days per week workout program as in the fall unless requested differently by the coach.

Once athletes start team practices they will transition to a three day per week workout that will start to mimic their in season workout program so they will be adjusted to it by the time the season starts. What is included is just a general whole team workout program. Obviously, workouts may have to be adjusted for pitchers depending on when they may start in the rotation.

18

In Season WorkoutThis program will include workouts that are numbered instead of workouts based off days of the week due to the fact that workout days may change from week to week depending on the teams game schedule. The goal is to workout at least two days per week. Athletes will still lift heavy weight to maintain strength but the number of reps will be lowered in order for the athlete to be able to perform at optimal levels in the games. The progressions and reps can be adjusted from week to week.

19

Strength Training LogFull Workout 1



SUPE

RSET

1

Barbell Overhead Explosion Push (One Arm)

4 ea. X 4 ea. X 4 ea. X

Triple Jumps 3 X 3 X 3 X


10 ea. X 10

ea. X 10 ea. X

SUPE

RSET

2

Back Squat 4 X 50% 4 X 60% 3 X 80% 2 X 80-90%

Band Pulls 10 ea. X 10

ea. X 10 ea. X

Leg Raise to Leg Lift 15 X 15 X 15 X

SUPE

RSET

3

Bench Press 4 X 50% 4 X 60% 3 X 80% 2 X 80-90%

Bulgarian Split Squat 5 ea. X 5 ea. X 5 ea. X 5 ea. X

Bent Over DB Raises 10 X 10 X 8 X 8 X

FIN

ISH

ER

Ropes X X X

20

Strength Training LogWorkout 2



SUPE

RSET

1

KB Swings 8 X 8 X 8 X

Sky Reaches 20 X 20 X 20 X

Glute bridge (hold for 5 sec. last rep) 8 X 8 X 8 X

SUPE

RSET

2

Cable Rows/1 Arm DB Rows 8 X 8 X 8 X 8 X

Hammer Curls 8 ea. X 8 ea. X 8 ea. X 8 ea. X

Crunches 25 X 25 X 25 X 25 X

SUPE

RSET

3

Walking lunges w/ twist on lower side

6 ea. X 6 ea. X 6 ea. X

Push Ups (clap then normal) 5,5 X 5,5 X 5,5 X

Protraction/ Retraction 10 X 10 X 10 X

FIN

ISH

ER

Explosive sled pulls (high pull) X X X

21

Strength Training LogWorkout 3



SUPE

RSET

1

Jump Split Squats 6 total X 6

total X 6 total X

DB RDL 10 X 10 X 10 X

V and W shoulders 10 ea. X 10

ea. X 10 ea. X

SUPE

RSET

2

Deadlift 5 X 50% 4 X 60% 3 X 80% 3 X 80-90%

Lateral/front/back band walks

10 ea. X 10

ea. X 10 ea. X 10

ea. X

Pull Ups (assisted if needed) 10 X 10 X 8 X 8 X

SUPE

RSET

3

DB Incline 6 X 50% 5 X 60% 4 X 80% 4 X 80-90%

Band tricep extension 10 X 10 X 8 X 8 X

Penguins 30 X 30 X 30 X 30 X

SUPE

RSET

4

22

NutritionThe following pages include basic nutritional information that can be shared with the student-athletes. I have also included a page about intra (during) workout nutrition to show what should be provided in order to maximize the athlete’s potential.

23

Fluid IntakeIn order for an athlete to prevent dehydration, they must stay hydrated. This will allow for optimal performance and safety in any physical activity. Without proper hydration an athlete can develop cramps, can become dizzy or fatigue, and can increase their chances of heat exhaustion or heat stroke. Athletes should try to consume at least 1 cup of water every hour throughout the day.

Recommended fluid intake for exercise:

Before-16-24 fluid ounces two hours before and 12 fluid ounces 15 minutes before

During-8-12 fluid ounces every 15 minutes

After-at least 24 fluid ounces plus 16-24 fluid ounces per weight lost during activity

Refueling After WorkoutsAthletes must refuel after their workouts in order to maximize their performance. They must replace carbohydrates used for energy and provide protein to aid in muscle repair and to prevent muscle breakdown. This is also the first step in recovery for their next workout. The most optimal time to refuel the body is within 30 minutes after exercise because this is when the body is able to maximize absorption of carbohydrates and protein.

Recommended amounts:

Water-at least 3 cups plus 2-3 cups per weight lost during activity

Carbohydrate- 50-100 grams

Protein-15-25 grams

Eating at Regular IntervalsIn order to encourage protein synthesis instead of fat storage and maintain blood sugar levels throughout the day for constant energy athletes must try to eat 3-4 balanced meals every day with 2-4 snacks in between.

24

Eat a Balanced DietAthletes must eat antioxidant rich fruits and vegetables, eat energy supplying carbohydrates, and eat muscle building, lean protein sources.

Recommended amounts:

Fruits-2-3 pieces of fruit per day

Vegetables-3-5 servings of vegetables per day

Carbohydrates-at least 50% an athlete’s calories should be from carbohydrates, should include some source of carbohydrates in every meal or snack

Protein-include a source of lean protein in every meal, at least 25% of daily calories minimum working up to 35% or 1 gram per pound of body weight

Meet Energy NeedsIt is important for athletes to match their food intake to their body composition goals:

To gain lean muscle the total calories must increase

To lose body fat calories must decrease

To avoid weight gain or loss total calories must be maintained

Sources:

1. Dorfman, Lisa. “University of Miami Sports Nutrition Performance Guide.” University of Miami Athletics. 2008. Web. http://www.hurricanesports.com/fls/28700/old_site/pdf/genrel/UMSportsSupplementGuide.pdf?DB_OEM_ID=28700

2. Tomko, Laurel. “Florida State Sports Nutrition.” Florida State Sport Nutrition. Web. http://grfx.cstv.com/photos/schools/fsu/genrel/auto_pdf/nutritiona5609.pdf

http://grfx.cstv.com/photos/schools/fsu/genrel/auto_pdf/nutritiona5609.pdf

http://www.hurricanesports.com/fls/28700/old_site/pdf/genrel/UMSportsSupplementGuide.pdf?DB_OEM_ID=28700

http://www.hurricanesports.com/fls/28700/old_site/pdf/genrel/UMSportsSupplementGuide.pdf?DB_OEM_ID=28700

25

Intra Workout Supplements It is my belief that in order for athletes to maximize their potential they must consume some sort of intra workout drink/supplement. This is a mixture of nutrients that combined will help them perform at their peak level while in the weight room. As the body is breaking down during their workout, an intra workout drink is helping it repair itself. The athletes are to drink this supplement at the beginning of the work out and periodically throughout it (about every 10-15 minutes). While I understand cost can be an issue, an intra workout drink will help athletes stay healthy the whole season and prevent injury which can lead to even more costs if further medical care (i.e. surgery) is required. The following describes what should be in the drink, how much of it, and why it should be in the drink.

Carbohydrate

20-30 grams of a high glycemic carbohydrate will help extend endurance by preventing the depletion of muscle glycogen stores, maintain blood glucose levels which will help prevent fatigue, limit suppression of the immune system, and reduce muscle tissue damage.

Protein

5-6 grams of protein will limit muscle protein degradation. This has been shown to extend endurance and to increase protein synthesis upon the stoppage of exercise. Protein and carbohydrates can also work synergistically by increasing blood insulin levels which in turn will increase protein synthesis, increase glycogen stores, decrease cortisol release, and increase muscle blood flow. Whey protein is better for longer training sessions since it takes slightly longer to digest and will therefore benefit the athlete more efficiently. Branched chain amino acids are better for shorter training sessions because they are absorbed quicker and can also limit muscle soreness.

26

Electrolytes

Sodium, potassium, and chloride are necessary in order to replace what is lost due to sweating and also encourages continued fluid consumption because of the salt which stimulates thirst.

Vitamins

By adding additional Vitamin C and Vitamin E to the sport drink, you can reduce free radicals, which have been shown to be an important cause of muscle damage.

Information retrieved from Nutrient Timing by John Ivy

Sources:

1. Ivy, Joh, and Robert Portman. Nutrient Timing: The Future of Sports Nutrition. Laguna Beach, CA: Basic Health Publications, 2004. Print.

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Collegiate Baseball Workout Outline