Circuit Training for Baseball
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Circuit Training is used mostly during the preparatory phase of training in a periodization plan for baseball. During this phase the basic anatomical adaptation (AA) phase take place through a progressive adaptation period. This progressive period period is used to allow for the initial neuromuscular changes, adaptations in the joints, and enhanced tendon durability. Without a progressive period the body can be placed into a state of over training and injury can occur.
Strength-Power-Endurance Movements (Stone et al., 2007)
Strength-Power-Endurance Movements (Stone et al., 2007)
- Extensive interval (low-moderate-intensity endurance capacity; recoverability)
- Intensity should fall between 30-65% of 1 RM (lighter loads for power and heavier loads for strength)
- Action Speed: Brisk and continuous
- Rep Volume: 8-20 reps/set
- Set Volume: 3-5 per exercise (not including warm-up)
- Set Rest Rate: 5 min between sets; daily sessions
Circuit Training - CT Videos
Exercises
Underhand Vertical Incline Combo 10lb Med High Toss 3lb Weighted 1/2 Throw 3lb Weighted Full Throw 3lb Weighted Reverse Throw Weighted Rope Exercises Sand Tire Flips Ladder Agility Movements Reactive Jumps 60cm/30cm/60cm Swing Side 10lb Med Toss Batted Basketball Tee 5-10-5 Pro Agility Weighted Jump Rope Overhead 8lb Med Toss Gym Ladder Sit Ups |
Abbreviation
UH- Med HT WB- 1/2 WB- Full WB- Rev WR- Ex STF LA RJ SS- Med T BBT 5-10-5-PA Wgt-JR OH- Med T Lad-SU |