In- Season Conditioning Programs for the New Age Baseball Player: In- Season Conditioning Programs for the New Age Baseball Player January 28th 2005 Dulles Marriott


Dana Cavalea,CSCS: Dana Cavalea,CSCS New York Yankees Assistant Strength and Conditioning Coach B.S. Exercise Science- University of South Florida National Strength and Conditioning Association NSCA-CSCS National Academy of Sports Medicine- NASM USA Olympic Weightlifting Club Coach


How many Coaches implement an Off-Season Conditioning Program??: How many Coaches implement an Off-Season Conditioning Program?? How about an IN-SEASON Conditioning Program?


Shortage of Athletes: Shortage of Athletes Reasons: TV Playstation/ XBOX Parents $$$$$$$


Strength/Conditioning Goals of a Baseball Player: Strength/Conditioning Goals of a Baseball Player Become More….. Explosive Powerful Less Susceptible to Injury Develop the Anaerobic Energy System and Develop Anaerobic Endurance


Traditional Programs vs. New Dynamic/ Functional Programs: Traditional Programs vs. New Dynamic/ Functional Programs TRADITIONAL Group Stretch- Static Strength Training- Body Part Isolation Distance Running/ Aerobic Development Reinforcement of Negative Motor Patterns DYNAMIC/ Functional Dynamic Flexibility through movement Strength- Training Movements, Core, Scap Anaerobic Development (agility, speed drills, rapid response, accelerationmax V) Teach Proper Muscle Activation and Firing Sequence


What Do Traditional Programs Lack?: What Do Traditional Programs Lack? The ability to train the body as a kinetic chain as opposed to individual segments The ability to train the stabilizers of the core, scapula/ rotator cuff, hips, and other major joints **Programs are developed with bodybuilder philosophies in mind


What Makes Dynamic Programs so Successful: What Makes Dynamic Programs so Successful Programs are developed with Athletic Movements in mind The training methods implemented give the body’s connective tissue (tendons, ligaments) more time to adapt Flexibility is enhancement by actively stretching and performing contractions to create muscle memory and increase strength Training is meant to simulate athletic activity having a direct carry over to sport


So why are so many Coaches still implementing “ Old School” Traditional Programs?: So why are so many Coaches still implementing “ Old School” Traditional Programs? Lack of education about new techniques Lack of time to implement/ research new techniques NOT INTERESTED Resistant to Change “ When I played….” Too much EGO


How do we convince these coaches?: How do we convince these coaches? Use scientific research that illustrates what dynamic programs could for their program Show evidence of a Dynamic/ Functional Programs success in terms of performance enhancement and decreased injuries Allow them to try it Show them how other “Big Time” Programs are implementing these types of programs


Strength Triad: Strength Triad POWER STRENGTH STABILITY


The important abilities of the Athletes Body : The important abilities of the Athletes Body An athlete must be able to efficiently and effectively be able to: 1. ABSORB FORCE 2. STABILIZE FORCE 3. PRODUCE FORCE


Muscle Fiber Types: Muscle Fiber Types Slow-Twitch Type I Muscle Fibers: Fatigue Resistant Greater Mitochondria Size Postural Muscles More Aerobic in nature Red in Color due to increased blood volume


Muscle Fiber Types: Muscle Fiber Types Fast Twitch Type IIb Muscle Fibers: Fatigue Rapidly Very Few Mitochondria More Anaerobic in nature White in color due to low blood volume Fast Twitch Type IIa Muscle Fibers: Have some fatigue resistant qualities Can become more anaerobic in nature or aerobic depending on training


“ If you train slow, you will be slow”: “ If you train slow, you will be slow” “ Focus on your weaknesses, your strengths will always be your strengths”


How do we train each type of fiber?: How do we train each type of fiber? Slow Twitch -Aerobic/ prolonged exercise lasting more than 2 minutes in nature - Repetitions greater than 15 Fast Twitch -Anaerobic/ explosive exercises lasting 30 seconds or less -Repetitions 5 or less


“Train how you play”: “Train how you play” -Make your goals and stick to them!


How to address training goals of the Triad: How to address training goals of the Triad Goal Reps % of 1RM Stabilization: 12-15 Strength: 80% of 1RM Power: 1-5 75-80% of 1RM *Hypertrophy 6-12 67-85% of 1RM *Hypertrophy will increase cross sectional area of a muscle fiber causing a stronger contraction


Power is a Function of Strength: Power is a Function of Strength Explosive Movements done in the shortest amount of time Low Rep Ranges Should be performed after baseline strength and stability has been reached Ex: Squats, Clean Pulls , Squat Jumps, Thrust Jumps, Jumps w/ weighted vest, Plyo’s


#1 Goal of Training: #1 Goal of Training -To take the stability/strength/power gains from a periodized program and allow them to carry over to sport Many traditional programs provide the athletes with incredible strength gains but athletes are unable to transfer strength to their given sport REASON: Most traditional programs are uni-planar with low velocities


Goals of the Off-Season: Goals of the Off-Season Increase Overall Strength Increase Power Output Increase Anaerobic Threshold/ Endurance


Goals for In-Season: Goals for In-Season Prevent Strength Loss Prevent Power Loss Prevent Excessive Weight/ Fluid Loss Continue Increasing Strength Continue to Increase Power Output Prevent Injury Move emphasis of training from high volume Strength/Power to more Sport Skill Specific type training and Max Power


So are we really on a just a Maintenance Program during the Season?: So are we really on a just a Maintenance Program during the Season?


What if we lose Strength and Power during the season?: What if we lose Strength and Power during the season? If Power Output and Strength begin to decrease, in essence we are moving into a state of DETRAINING and therefore losing our gains from the off-season making the athlete more susceptible to injury and decreased performance.


So are we really on a just a Maintenance Program during the Season?: So are we really on a just a Maintenance Program during the Season?


How does an athlete perceive the term “Maintenance Program?” : How does an athlete perceive the term “Maintenance Program?” Unimportant Low Intensity Athletes feel they don’t have to work hard Creates a negative mind set towards conditioning and performance enhancement


How can Coaches get more out of their athletes in terms of Conditioning: How can Coaches get more out of their athletes in terms of Conditioning Don’t just tell athletes to do something.. Explain to them how A could help get them to B. Ex. If you practice speed mechanics, you will steal more bases and be a higher draft pick Always have a WHY for everything you do and don’t be afraid to tell your athletes..they deserve to be informed. Be innovative with your techniques and don’t just follow what other coaches in the league are doing!


PROGRAM DESIGN: PROGRAM DESIGN


What is Periodization?: What is Periodization? Periodization is a training plan that is broken down into mini-cycles lasting from a few days to a few months that will allow the athlete to make long term training improvements by making the training approach very progressive.


Progression and Overload: Progression and Overload Constantly challenging the body with a new stimulus -Increase Weight -Increase Reps -Decrease Rest -Variety -Transfer from Strength Power Phase -SAID Principle


Seasons of Periodization: Seasons of Periodization Off-Season- StabilityStrengthPower Pre-Season- Transfer from Strength/Power to Sports Skill and Max Power In-Season-Sports Skills and Low Level Power Active Rest-Transfer from Sports Skills/ Low Level Power to moderate activity outside of your given sports and weight room ex. Biking,basketball *Training goals are different for each season Increased skill volume= Decreased Training Volume


Components of an In-Season Program: Components of an In-Season Program Dynamic Warm-Up Movement Training/ Anaerobic Conditioning Core/ Prehabilitation/ Stabilization Strength Regeneration


What is a Dynamic Warm-Up?: What is a Dynamic Warm-Up? A Dynamic Warm-Up is a pre-practice, pre-game, pre-workout warm-up that allows the nervous system to be innervated through a series of complex movements allowing proper neural firing/ recruitment and muscle activation Address any muscular imbalances that may lead to injury


Innervate to Activate!!: Innervate to Activate!! START FROM THE GROUND UP


Traditional Warm-Up vs. Dynamic Warm- Up: Traditional Warm-Up vs. Dynamic Warm- Up Traditional - Suppresses the Nervous System preparing the body for rest - Long static holds lasting from 15-30 seconds in duration - Increases Range of Motion but could sacrifice joint integrity due to overstretch of connective tissue Dynamic - Innervates the Nervous System preparing the body for the intense activity to come - No static holds - Stretch using movements that mock game speed Allows muscles to remember elongated position due to an active contraction


Movement Training/ Anaerobic Conditioning: Movement Training/ Anaerobic Conditioning Coaches should shy away from Running Distance with their baseball players. Baseball is a sport requiring quick burst of energy and short distance runs, not slow long distance runs By running long distance you are training the body to be slow and working on the wrong kind of ENDURANCE. Teach Players how to execute drills properly Ex. Sprinting/ Base running/ Speed Drills


Core/ Prehabilitation/ Stabilization : Core/ Prehabilitation/ Stabilization The “ Core” is the link/bridge between the upper and lower body. The Core allows all of the forces generated by the lower body to transfer from the ground to the upper appendages. ** A weak core is indicative of an athletic deficit. A weak core will prevent an athlete from reaching their maximum strength/power potential causing them to suffer in terms of speed and overall athletic performance.


Core/ Prehabilitation/ Stabilization: Core/ Prehabilitation/ Stabilization Prehabilitation would consist of exercises that would help to prevent an injury Stabilization training would consist of holding the body in fixed static positions that will challenge the connective tissue and joint stabilizing musculature for a time frame of 10 second or greater Ex. Band Work, Bodyblade, Throwers 10 Program, Core Bridges


Build Battleships…Not Canoes: Build Battleships…Not Canoes


In- Season Strength: In- Season Strength Low Volume- High Intensity Training Focus should be on Max Power Decrease Reps and Increase Weight In-Season Strength Workouts Should be quick but challenging and progressive Exercise Selection should always be Multi-Joint Movements in all Planes of Motion


Power is a Function of Strength: Power is a Function of Strength Explosive Movements done in the shortest amount of time Low Rep Ranges Should be performed after baseline strength and stability has been reached Ex: Squats, Clean Pulls,Plyometrics, Squat Jumps, Thrust Jumps, Jumps w/ weighted vest


Strength Progressions to Follow: Strength Progressions to Follow Stable Surface Unstable Surface 2 Feet 2 Feet Unstable Staggered Stance Staggered Unstable Single Leg Single Leg Unstable Tools for an Unstable Surface: Eyes Closed, Sand, Airex Pad, Dynadisc, Physioball, Bosu Ball, Foam Roller


Regeneration Training: Regeneration Training This segment of the training program will allow the body to start regenerating its tissues and prepare them for the workouts to come. This phase helps to realign tissues that may cause faulty motor patterns Ex. AIS Rope Stretching, Foam Roller Myofascial Release, PNF Passive Partner Stretch, Massage, Static Stretching, Protein Ingestion


Dynamic Warm-Up and Regeneration: Dynamic Warm-Up and Regeneration Each Training Session should begin with a Dynamic Warm-Up and conclude with a Regeneration Segment. These segments working together will help to enhance flexibility and aid in a faster recovery.


IT’S A LONG HAUL! : IT’S A LONG HAUL! Break the season into Thirds: - Early - Middle - Late “ Don’t fly out of the gate and die out in September” Successful programs will have Ball Players peak during the “ Late ” Phase of the Season


IT’S A LONG HAUL!: IT’S A LONG HAUL! Rep Ranges for Each Phase -Early 6-8 -Middle 5-6 -Late 3-5


Sample In-Season Program- Early 3 Day Split: Sample In-Season Program- Early 3 Day Split Monday Wednesday Friday Dynamic W.U. Dynamic W.U. Dynamic W.U. Rapid Response Rapid Response Rapid Response 10- 15yd Sprints ½ Pole Sprints 101 Pushups Clean Pulls Squats Lateral Lunge Single Leg Squat Squat Jumps Manual Clam Box Jumps Core Bridges Ball Hypers Body Blade Band Work Cuff Weights Rope Stretch The Stick Foam Roll


Sample In-Season Program- Mid 3 Day Split: Sample In-Season Program- Mid 3 Day Split Monday *Wednesday Friday Dynamic W.U. Dynamic W.U. Dynamic W.U. RR RR RR/ TUCK JUMPS 10- 15yd Sprints Agility Box Drill/ 101 Pushups 101 Pushups “Take Offs” Lateral Bound Clean Pulls Body Squats Lateral Lunge Single Leg Squat Partner Stretch Manual Clam Box Jumps Balance Ball Hypers Body Blade Rope Stretch Cuff Weights Rope Stretch The Stick Foam Roll * REGENERATION DAY


Sample In-Season Program- Late (Late July- Oct.) 2 Day Split: Sample In-Season Program- Late (Late July- Oct.) 2 Day Split Monday Friday Dynamic WU/ RR Dynamic WU/ RR Tuck Jumps/ Squat Jumps Pushup Hold + Work CrossoverSteal Speed Ladder Box Jumps w/ Vest S.L. Jumps Weighted Lunges Split Squat/Step Ups Med Ball Rotational Pass 201 Rot. Pushup Med Ball Seated Rotations Pull-Ups Core Bridges Med. Ball Slams Supermans Cuff Work Body Blade/ THE STICK AIS Rope Stretch ** ADD OPTIONAL REGENERATION DAY


Resources: Resources WWW.MAJORLEAGUESTRENGTH.COM Team Conditioning, Consulting, Individual Training, Coaches Clinics, Camps, and More! “ The #1 Resource for Baseball Conditioning” WWW.NSCA-LIFT.ORG WWW.SPORT-SPECIFIC.COM WWW.POWER-SYSTEMS.COM