By: Jeremy L.

It has been about two months since the Anaheim Angels stunned the world and defeated the San Francisco Giants to become the 2002 World Series Champions. With another season in the books attention is quickly focused on the upcoming 2003 season. The off-season is the time where a season is won or lost. You need to get in shape NOW!!! In this article I will help you to enter the upcoming season with more strength and power.

Major League teams have learned the importance of strength training for increased performance on the field. Most teams have elaborate weight rooms in the stadium and employ strength and conditioning coaches. Superstars such as Barry Bonds, Sammy Sosa, Gabe Kapler, Ron Gant, Mark McGwire and Jason Giambi have all benefited from strength training.

The core muscles those of the stomach and back play the biggest role in baseball. Explosion, quickness and power are the other important aspects of baseball. The quicker you are and the more powerful you can become can only help you on the ball field. This program is broken up into three phases: Hypertrophy phase, Power phase and the In-season Maintenance phase. Each phase has a specific purpose
and should be followed.

The Hypertrophy phase provides the muscle stimulation necessary to pack on the muscle mass while the Power phase gets you stronger for the season and the Maintenance phase is designed to keep your strength up during the season so you do not break down when the season heats up! The entire program is outlined below: The Hypertrophy phase should be followed up until you start formally practicing while the Power phase should be followed up to the start of the season and you should follow the Maintenance phase through the entire season.

HYPERTROPHY PHASE
MONDAY

Exercise:	Set 1:	Set 2:	Set 3:
Deadlifts - view	6	6	4
Seated Rows - view	6	6	4
Lat Pull Down - view	6	6	4
Barbell Curls - view	8	6	4
Alternate Curls - view	8	6	6
Crunches - view	25	25	25
Leg Lifts - view	25	25	25

TUESDAY

Exercise:	Set 1:	Set 2:	Set 3:
Bench Press - view	6	6	4
Dumbbell Press - view	6	6	4
Incline Press - view	6	6	4
Triceps Pressdowns - view	8	6	6
Weighted Dips - view	6	6	4
Oblique Crunches - view	25	25	25
Sit-ups	25	25	25

THURSDAY

Exercise:	Set 1:	Set 2:	Set 3:
Powercleans	6	6	4
Military Press - view	6	6	4
Side Lateral Raises - view	6	6	4
Front Lateral Raises - view	6	6	4
Wrist Curls - view	12	12	12
Reverse Wrist Curls - view	12	12	12
Toe Touches	25	25	25

FRIDAY

Exercise:	Set 1:	Set 2:	Set 3:
Squats - view	6	6	4
Leg Press - view	6	6	4
Lunges - view	6	6	4
Stiff-Legged Deadlifts - view	6	6	4
Leg Curls - view	6	6	4
Crunches	25	25	25
Leg Lifts	25	25	25

Click HERE To Search Our Exercise Database!

POWER PHASE Increase the weight and make sure to lift with a spotter
MONDAY

Exercise:	Set 1:	Set 2:	Set 3:
Deadlifts	5	4	3
Seated Rows	6	6	4
Lat Pull Down	6	6	4
Barbell Curls	6	6	4
Alternate Curls	10	8	6
Crunches	25	25	25
Leg Lifts	25	25	25

TUESDAY

Exercise:	Set 1:	Set 2:	Set 3:
Bench Press	5	4	3
Dumbbell Press	5	4	3
Incline Press	6	6	4
Triceps Pressdowns	6	6	4
Weighted Dips	6	6	4
Oblique Crunches	25	25	25
Sit-ups	25	25	25

THURSDAY

Exercise:	Set 1:	Set 2:	Set 3:
Powercleans	5	4	3
Military Press	6	6	4
Side Lateral Raises	10	8	6
Front Lateral Raises	10	8	6
Wrist Curls	15	15	15
Reverse Wrist Curls	15	15	15
Toe Touches	25	25	25

FRIDAY

Exercise:	Set 1:	Set 2:	Set 3:
Squats	5	4	3
Leg Press	5	4	3
Lunges	10	8	6
Stiff-Legged Deadlifts	10	8	6
Leg Curls	12	10	8
Crunches	25	25	25
Leg Lifts	25	25	25

Click HERE To Search Our Exercise Database!

IN-SEASON MAINTENANCE PHASE
MONDAY

Exercise:	Set 1:	Set 2:	Set 3:
Deadlifts	3	3	3
Powercleans	3	3	3
Seated Rows	3	3	3
Lat. Pull Down	3	3	3
Crunches	25	25	25

WEDNESDAY

Exercise:	Set 1:	Set 2:	Set 3:
Bench Press	3	3	3
Incline Bench Press	3	3	3
Military Press	3	3	3
Triceps Press Downs	6	6	4
Leg Lifts	25	25	25

FRIDAY

Exercise:	Set 1:	Set 2:	Set 3:
Squats	3	3	3
Leg Press	3	3	3
Leg Curls	6	6	4
Barbell Curls	6	6	4
Oblique Crunches	25	25	25

Click HERE To Search Our Exercise Database!

That does it for the entire program. This only accounts for weight lifting but baseball also requires explosive sprinting. I would recommend that you do some short sprints in intervals of 40 all the way up to 100 yards. I would start at 40 yards and work up to 100 yards and back down again to 40 yards. Repeat this sequence as you feel necessary. Also do some agility drills like side to side jumps, forwards and backwards jumps and fast feet. Do the sprinting and agility drills 2-3 times a week. Once in season cut out all of these drills because you will get your sprint and agility work during games and practice. During the season your goal is to maintain strength do not try to set your personal best in each lift because you will be working hard during games and practices.

I want to wish you the best of luck with your upcoming baseball season and I hope that this program will help you. Please feel free to e-mail me at MadDogSC16@aol.com with any questions.

REFERENCES:
Lelas, Charles: Baseball Coach, American International College, Springfield, MA
www.coachsos.com

Thanks,

MadDogSC16@aol.com

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