Carlo Alvarez

Baseball season is here and its normal during this part of the year, to be asked questions from my athletes as they head into their organized team sessions or into spring training camp. The most common of these questions relate to in-season strength training. How do I maintain my shoulder, lower body and torso strength during the long season? The answer normally takes a little more than a few paragraphs, but I will give you the short version. Some people misunderstand the purpose of implementing an in-season baseball strength program. An in-season program shouln’t just be implemented to maintain strength. Maintaining strength levels suggests that you are just being passive with your training. There is no reason why  a progressive and systematic program can’t help you improve strength during the long baseball season. The gains will come slower thant they would during the off-season, but they are still possible.

• Focus on working compound movements, train a minimum of twice a week, include shoulder, torso and hip exercises, the volume for each exercises during training sessions should be 3-4 sets of between 12-20 rep

• Make sure you never increase volume and intensity during the same workout session. The more reps you add to your routine the higher the chance of post-workout soreness. Make sure you increase the weight progressively during the season and focus on varying the reps and sets.

• The most important factor in the increase of strength levels during season is to be consistent with your training. Don’t just stop training. Consistency is the key to gaining strength. Remember that fundamental work and prep time for games will be your primary focus, but use your time wisely, work on quality work and commit to your program.

• Set up a daily schedule to help you focus on injury prone areas. There has to prep time before every practice and game. Don’t just expect to show up and be ready to play. The best athletes take time to prep and get ready. Build a consistent routine into your day. This will allow you to be organized in your long toss program, batting practice, conditioning routine, and film sessions. Don’t juts show up at the ballpark, have a plan. Daily time managemnt skills will help you build consistency in all facets of your game.

• If you have a strength and conditioning coach within your system, utilize him. This is a blessing. These guys are there for you. Set up a time to meet and go over your individual goals. There are perceived and real needs. Cover them together. Once you are both on the same page, your training plan can be matched with your workload. Utilize this valuable resource.