Baseball Specific Strength and Conditioning Program
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As
a coach or exercise professional seeking to develop research-based strength and
conditioning program for baseball player’s the principles of overload,
progression, periodization, and specificity must be addressed. Overload refers to the physiological system
encountering a stress to which the body is not use to. For example, stress on the muscle tissues
during resistance training will cause micro-tissue tears. In preparation for future overloads the body
will overcompensate and rebuild the muscle tissue in a more efficient or
increased in it size. This increased
size or hypertrophic state leads to enhanced strength in the body called
physiological adaptations. The body will
continue to make adaptations that are beneficial to the athlete’s goal if the
body feels unaccustomed to the stress placed on the muscles during a workout.
As resistance training continues the body will become accustomed to the stress
or load on the body and a plateau state.
In order to keep the body making positive physiological adaptations the
progression, volume, intensity, duration, and load must be varied. A second key principle that is identified in periodization
plans for resistance training is progressive stress on the body (Rhea, Oliverson, Marshall, Peterson, Kenn, &
Ayllon, 2008). This progression should start as a low to
moderate intensity, volume, and frequency until adaptations are needed through
the workout plan (Stone, Stone, & Sands, 2007). By keeping control of the frequency,
intensity, and volume in progressive phases the body will be able to develop
substantial and continued increases in muscle strength and size (Rhea, Oliverson, Marshall, Peterson, Kenn, &
Ayllon, 2008). Next, the concept of periodization identifies a
set order and planned emphasis for thematic blocks of training. For a sport like baseball a periodization plan
has specificity in the resistance training program that addresses the movements
the athlete will encounter most frequently (Stone et al., 2007). Specificity is sometimes called the SAID principle,
which stands for specific adaptations to impose demands on the body for a
desired goal (Plowman & Smith, 1997). Stone et al. (2007) additionally explain that
SAID principle refers to the idea that the neuromuscular system will also adapt to
the demands made of it. So training the
same energy system (ATP-PCr or glycolytic) and type of movement will better train an athlete for
competition. Specificity in the sport of baseball has
revolved around the specific demands of the sport. The developments of six components are
essential. The components include power/strength
relationship, dynamic flexibility, speed agility and quickness(SAQ), and power endurance (Bompa, 1999).
Here I have created a set of guidelines to train high school/college age baseball players in a strength and conditioning periodization program. I have addressed productive choices for intensities, frequencies, and durations. Bompa (1999) used in a good selection of intensities, frequencies, and and durations for sport specific strength and power development. In his research his levels for intensity is displayed as high, medium, and low levels and have been based upon percentages of 1 rep maximums and rate of perceived exertion. Additionally, the intensities are to be used as sources of variability in microcycles. The intensity levels for each training period microcycle are progressively staggered to keep the body in a state of unfamiliarity to the stress placed on the muscles during a workout. The intensity levels are addressed for all levels in a 5-3-2 day workout period. Additionally the dynamics for changing the volume in each microcycle involved in the periodization baseball resistance training program identified. High volume intervals include 20-30 sets in a workout, medium level volumes include 8-10 sets in a workout, and low volumes included 2-4 sets or circuit based workoutl.
Lastly the frequency and duration of the workouts in the microcycle workouts are detailed so that the workouts are specific for the energy systems required in baseball. The two system required in baseball are the ATP-PCr system and the glycolytic system. Wilmore, Costill, & Kenney (2012) show that the ATP-PCr system is used primarily in short term very explosive movements such as sprinting, jumping, and other movement used in the sport of baseball. During activities in which there is a very short explosive motion lasting less than two minutes the glycolytic system is applied for most of the energy production (Wilmore, Costill, & Kenney, 2012). High level workout frequencies are a 5 day per week plan and will be utilized mostly in the pre-competitive phase. The medium and low levels use 3 and 2 day workout plans respectively. Look at the document titled load_volume_frequency.pdf.
Here I have created a set of guidelines to train high school/college age baseball players in a strength and conditioning periodization program. I have addressed productive choices for intensities, frequencies, and durations. Bompa (1999) used in a good selection of intensities, frequencies, and and durations for sport specific strength and power development. In his research his levels for intensity is displayed as high, medium, and low levels and have been based upon percentages of 1 rep maximums and rate of perceived exertion. Additionally, the intensities are to be used as sources of variability in microcycles. The intensity levels for each training period microcycle are progressively staggered to keep the body in a state of unfamiliarity to the stress placed on the muscles during a workout. The intensity levels are addressed for all levels in a 5-3-2 day workout period. Additionally the dynamics for changing the volume in each microcycle involved in the periodization baseball resistance training program identified. High volume intervals include 20-30 sets in a workout, medium level volumes include 8-10 sets in a workout, and low volumes included 2-4 sets or circuit based workoutl.
Lastly the frequency and duration of the workouts in the microcycle workouts are detailed so that the workouts are specific for the energy systems required in baseball. The two system required in baseball are the ATP-PCr system and the glycolytic system. Wilmore, Costill, & Kenney (2012) show that the ATP-PCr system is used primarily in short term very explosive movements such as sprinting, jumping, and other movement used in the sport of baseball. During activities in which there is a very short explosive motion lasting less than two minutes the glycolytic system is applied for most of the energy production (Wilmore, Costill, & Kenney, 2012). High level workout frequencies are a 5 day per week plan and will be utilized mostly in the pre-competitive phase. The medium and low levels use 3 and 2 day workout plans respectively. Look at the document titled load_volume_frequency.pdf.
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Baseball Periodization Plan
The training phases included in this baseball periodization program are the preparatory, pre-competitive, conversion to power, competitive, transition, and tapering. During the preparatory phase the most immediate anatomical adaptations occur that includes the neuromuscular, joint, and tendon adaptations. This phase focuses on a slow progression of intensity and volume to ensure that athletes do not over train. The Pre-competitive phase encompasses both maximal strength and power to target the development of the highest level of force possible leading to a product of maximal power. The third phase called the conversion to power period the specificity to baseball is heavily stressed leading to power specific to baseball type movements. This period targets a slight reduction in volume but the intensity and specificity increase leading to conversion to sport-specific power. The competitive phase focuses on the maintenance of the physiological adaptations that have occurred previously for as long as possible. Leading into this phase a gradual taper will be integrated to increase performance of the baseball players during the sport season or highest point in competition. The taping period will reduce the volume by 50-70% and is used for optimization of performance for peaking (Bompa, 1999). The competitive period will focus on low volume higher intensity workouts to maintain power and power endurance. Finally the transition phase is the off-season part of the year that includes a 60-70% gradual reduction in volume and the workouts target antagonistic, stabilizer and other prehab exercises (Bompa, 1999). These phases have been integrated to progressively stage baseball players into a state of peak performance through the full wheel of fitness that is specific to baseball.
The exercises selected were plyometrics, power lifts, maximal strength exercises, motilities, baseball specific circuit training, power endurance, and speed agility and quickness. Plyometrics were selected and chosen for quick explosive muscle contractions producing the most work in the least amount of time. Power exercises were selected so that the athletes is trained to transmit force and power from the ground up through he kinetic chain and is a primary prerequisite for the development of neuromuscular synergy, stabilization, kinesthesis and proprioception carrying over to specific baseball movements like pitching and hitting. The maximal strength exercise is included because strength is a precursor to power, which is the ultimate goal. Out mobility exercises are to focus core strength, injury prevention, and antagonist muscle decelerators. Decelerator muscles like the posterior deltoids, traps, and rhomboids are targeted along with the core to reduce injury and stabilized the body for maximal performance. Baseball specific circuit training exercises were chosen to progressively stage athletes into the resistance training program for the initial anatomical adaptations. The anatomical adaptations that were previously stated in the preparatory phase are included for a slower 4 week period so that a state of over training does not occur. The power endurance exercises used will be adapted so that the athlete will be using the most amount of work in designated time duration. For example, instead of asking an athlete to perform 10 repetitions of power cleans in an unspecific time period, the athlete will be asked to perform the highest amount of repetitions in one minute. These exercises will focus on the glycolytic system which includes any big intense muscle contraction that runs from 15 seconds to 2 minutes (Wilmore, Costill, & Kenney, 2012). Speed, agility, and quickness exercises were adopted so that the short bursts of muscle contractions help develop acceleration and deceleration. Exercises like the ladder agility movements, 5 dot drill, sand shuttle 5-10-5, combine agility run, horizontal sand sprints, partner resisted running, and lateral side to side pick-ups were selected to focus attention on the amortization of changes in velocity.
The exercises selected were plyometrics, power lifts, maximal strength exercises, motilities, baseball specific circuit training, power endurance, and speed agility and quickness. Plyometrics were selected and chosen for quick explosive muscle contractions producing the most work in the least amount of time. Power exercises were selected so that the athletes is trained to transmit force and power from the ground up through he kinetic chain and is a primary prerequisite for the development of neuromuscular synergy, stabilization, kinesthesis and proprioception carrying over to specific baseball movements like pitching and hitting. The maximal strength exercise is included because strength is a precursor to power, which is the ultimate goal. Out mobility exercises are to focus core strength, injury prevention, and antagonist muscle decelerators. Decelerator muscles like the posterior deltoids, traps, and rhomboids are targeted along with the core to reduce injury and stabilized the body for maximal performance. Baseball specific circuit training exercises were chosen to progressively stage athletes into the resistance training program for the initial anatomical adaptations. The anatomical adaptations that were previously stated in the preparatory phase are included for a slower 4 week period so that a state of over training does not occur. The power endurance exercises used will be adapted so that the athlete will be using the most amount of work in designated time duration. For example, instead of asking an athlete to perform 10 repetitions of power cleans in an unspecific time period, the athlete will be asked to perform the highest amount of repetitions in one minute. These exercises will focus on the glycolytic system which includes any big intense muscle contraction that runs from 15 seconds to 2 minutes (Wilmore, Costill, & Kenney, 2012). Speed, agility, and quickness exercises were adopted so that the short bursts of muscle contractions help develop acceleration and deceleration. Exercises like the ladder agility movements, 5 dot drill, sand shuttle 5-10-5, combine agility run, horizontal sand sprints, partner resisted running, and lateral side to side pick-ups were selected to focus attention on the amortization of changes in velocity.
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Training Methods
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Plisk and Stone (2003) explained that a periodized program design is a type of varied levels of change and diversification to make the body adapt in order to increase performance. The strength and conditioning coach can direct the adaptation process toward specific goals by varying the load, and/or the type of training within each macro-, meso-, and microcycles in the training program (Plisk & Stone, 2003). Ebben et al., (2005) found that major league baseball strength coaches focus on the areas of physical testing, flexibility development, speed development, plyometrics, strength/power development, unique aspects that the sports require in their training programs. Due to these findings, I created a six phase/block periodization model consisting of similar focal points. These six phases/blocks included the preparatory, pre-competitive, conversion to power, competitive, transition, and tapering. Each block represents a different fitness objective that is specific to baseball and that are seen in other researched programs (Ebben et al., 2005).
During the initial phases called the preparatory phase the athlete will primarily expect to see only neuromuscular adaptations. The neuromuscular adaptations are the most immediate results seen in individuals especially if the individual is relatively untrained. For this reason it is so important to address the preparatory phase in the training through slow progressive manner. Neuromuscular responses can be increased in a very short amount of time. Research has supported improvement in strength and the rate for force development in as many as 2 to 3 training sessions in one week for under developed athletes (Coburn et al., 2006). This research exhibits the frequency of training necessary for the preparatory phase. Training that goes beyond the frequency of 2 to 3 sessions per week will increase the odds of burnout or overtraining in your athletes. Coburn et al. (2006) referenced in his research the initial rapid increase in strength and rate of force development is due to the physiological adaptations that have occurred most likely due to decreased involvement of the antagonist muscle and improved neural learning for coordination in the synergist muscle (Coburn, et al., 2006). The preparatory phase will enhance initial adaptations in the muscles and will prevent overtraining and burnout in young athletes. In order to prevent a plateauing a new block of training must be administered to emphasize new goals and target in the training regimen.
The pre-competitive phase will push athletes to make muscular strength and power adaptations in the body in a slow progressive manner. The emphasis in this block is a balance between maximal strength exercises (free weight based) and power movements (power lifts based) that both maximize range of motion and are specific using the SAID principle. Additional in this phase exercises like motilities, SAQ, and Plyometrics have been added to diversify the exercise options to enhance adaptations that are specific to baseball. The mobility exercises stress the prevention of injury through the strengthening of antagonist muscles or decelerators in the arm and core muscles as researched by Donatelli et al. (2000). Additionally the precompetitive phase/block should emphasize higher levels of volume, frequencies, and varied loads/ intensities. The periodization program has taken the frequencies from 2 days per week to 3 to 5 days per week and the volumes from 30 to 40 sets per week to 40 to 60 sets per week. These increased frequencies and volumes with varied intensities are what allow the muscles to keep adapting. Plisk and Stone (2003) emphasis that a periodization program volume and frequency trade off is important in planning a periodization program. The lower limit and upper limit to the volume and frequency durations can be moving targets that are difficult to identify. Too much volume and frequency can lead to diminished returns in physiological adaptations and too little can be a waste of time (Plisk & Stone, 2003). I found that some of the training can be individualized as you see athletes and their progress in you program.
Conversion to power is the third phase of periodization and exposes the body to higher intensity while maintaining lower volumes. The exercises in this block are heavy in ballistics, plyometrics, and power lifts to promote physiological adoptions for explosiveness, rate of force development, and specificity to the sport. Szymanski et al. (2007) found that plyometric/ballistic exercises increased bat speed and rotational explosive movement specific to baseball. The enhancement of fast twitch Type IIa / IIb muscle fibers is the ultimate goal during this phase because they are high utilized during a baseball game. Type IIa / IIb muscle fiber enhancement not entirely understood, and research is still looking at that question, but there is some evidence showing that human muscle fiber types can switch from fast to slow or slow to fast (Ingjer, 1979). In a period of only a few weeks or over the course of several years of training positive adaptations can be seen and the training of fast twitch muscle fiber types should be emphasized (Plowman & Smith, 1997). Further research has also emphasized that baseball throwing speed and base running has been found to be enhanced through ballistic exercises (McEvoy & Newton, 1998). In hitting the baseball, ballistic exercises have been researched to enhanced hand velocity, trunk-rotational strength, hip velocity, shoulder velocity, and bat head velocity (Szymanski, et al., 2007). The research discussed here is focused on the improvement of velocity-specific movements and movement that is centered in the improvement of stretch shortening cycle performance. The changes in neuromuscular function result from specific adaptation in the explosive and ballistic nature of the resistance training in this phase. McEvoy & Newton (1998) have found that exercises that are accelerated rapidly through the movement, exercises that have an applied load to produce maximal power, and exercises that release specifically like a throwing motion can produce positive improvements in base running and throwing motion (McEvoy & Newton, 1998). The application has been applied in the conversion to power phase.
The fourth phase/block is the competitive phase and promotes maintenance of power, and power endurance going forward into and through the baseball season. By keeping a low volume, high intensity, and moderate frequency gained physiological adaptations can be reserved for much of the season. Many of the exercises should remain high in intensity and specificity to the movements needed in a baseball environment. These exercises can be done in the weight room but many are done on the baseball field. Exercises like medicine ball throw variations, ladder work for agility, sprint work, short duration plyometrics, and other on field specific exercises are great.
The transitional phase/block is the fifth part of the periodization program and focuses on detraining of the athlete, allowing for active recovery and maintenance of the learned skills and specificity of movements. This is the off-season transition from one season to the next. It includes a reduction in volume by 60 to 70 percent, but athletes work on antagonistic, stabilizer, and other prehab exercises. Additionally fun recreational type activities can be added like flag football, ultimate Frisbee, or other games to keep the training mood light.
The final phase consists of a tapering phase that is included prior to the baseball season. The specific physiological adaptations are different for all sports giving a different goal in relation to the type of event or competition. Maintaining those specific adaptations for the longest possible time and peaking at the correct time are the challenges of these goals. Whether the training goal is power, endurance, hypertrophy, SAQ, or something different, physiological adaptations make it possible for optimal performance. During a detraining phase, like a taper, there is inevitable loss in physiological adoptions if the taper is done over a prolonged period of time. Coaches and practitioners alike must analyze the most effective way to taper an athlete without a loss in performance due to the bodies continue adjustment to physical equilibrium (Mujika, 2009).
During the initial phases called the preparatory phase the athlete will primarily expect to see only neuromuscular adaptations. The neuromuscular adaptations are the most immediate results seen in individuals especially if the individual is relatively untrained. For this reason it is so important to address the preparatory phase in the training through slow progressive manner. Neuromuscular responses can be increased in a very short amount of time. Research has supported improvement in strength and the rate for force development in as many as 2 to 3 training sessions in one week for under developed athletes (Coburn et al., 2006). This research exhibits the frequency of training necessary for the preparatory phase. Training that goes beyond the frequency of 2 to 3 sessions per week will increase the odds of burnout or overtraining in your athletes. Coburn et al. (2006) referenced in his research the initial rapid increase in strength and rate of force development is due to the physiological adaptations that have occurred most likely due to decreased involvement of the antagonist muscle and improved neural learning for coordination in the synergist muscle (Coburn, et al., 2006). The preparatory phase will enhance initial adaptations in the muscles and will prevent overtraining and burnout in young athletes. In order to prevent a plateauing a new block of training must be administered to emphasize new goals and target in the training regimen.
The pre-competitive phase will push athletes to make muscular strength and power adaptations in the body in a slow progressive manner. The emphasis in this block is a balance between maximal strength exercises (free weight based) and power movements (power lifts based) that both maximize range of motion and are specific using the SAID principle. Additional in this phase exercises like motilities, SAQ, and Plyometrics have been added to diversify the exercise options to enhance adaptations that are specific to baseball. The mobility exercises stress the prevention of injury through the strengthening of antagonist muscles or decelerators in the arm and core muscles as researched by Donatelli et al. (2000). Additionally the precompetitive phase/block should emphasize higher levels of volume, frequencies, and varied loads/ intensities. The periodization program has taken the frequencies from 2 days per week to 3 to 5 days per week and the volumes from 30 to 40 sets per week to 40 to 60 sets per week. These increased frequencies and volumes with varied intensities are what allow the muscles to keep adapting. Plisk and Stone (2003) emphasis that a periodization program volume and frequency trade off is important in planning a periodization program. The lower limit and upper limit to the volume and frequency durations can be moving targets that are difficult to identify. Too much volume and frequency can lead to diminished returns in physiological adaptations and too little can be a waste of time (Plisk & Stone, 2003). I found that some of the training can be individualized as you see athletes and their progress in you program.
Conversion to power is the third phase of periodization and exposes the body to higher intensity while maintaining lower volumes. The exercises in this block are heavy in ballistics, plyometrics, and power lifts to promote physiological adoptions for explosiveness, rate of force development, and specificity to the sport. Szymanski et al. (2007) found that plyometric/ballistic exercises increased bat speed and rotational explosive movement specific to baseball. The enhancement of fast twitch Type IIa / IIb muscle fibers is the ultimate goal during this phase because they are high utilized during a baseball game. Type IIa / IIb muscle fiber enhancement not entirely understood, and research is still looking at that question, but there is some evidence showing that human muscle fiber types can switch from fast to slow or slow to fast (Ingjer, 1979). In a period of only a few weeks or over the course of several years of training positive adaptations can be seen and the training of fast twitch muscle fiber types should be emphasized (Plowman & Smith, 1997). Further research has also emphasized that baseball throwing speed and base running has been found to be enhanced through ballistic exercises (McEvoy & Newton, 1998). In hitting the baseball, ballistic exercises have been researched to enhanced hand velocity, trunk-rotational strength, hip velocity, shoulder velocity, and bat head velocity (Szymanski, et al., 2007). The research discussed here is focused on the improvement of velocity-specific movements and movement that is centered in the improvement of stretch shortening cycle performance. The changes in neuromuscular function result from specific adaptation in the explosive and ballistic nature of the resistance training in this phase. McEvoy & Newton (1998) have found that exercises that are accelerated rapidly through the movement, exercises that have an applied load to produce maximal power, and exercises that release specifically like a throwing motion can produce positive improvements in base running and throwing motion (McEvoy & Newton, 1998). The application has been applied in the conversion to power phase.
The fourth phase/block is the competitive phase and promotes maintenance of power, and power endurance going forward into and through the baseball season. By keeping a low volume, high intensity, and moderate frequency gained physiological adaptations can be reserved for much of the season. Many of the exercises should remain high in intensity and specificity to the movements needed in a baseball environment. These exercises can be done in the weight room but many are done on the baseball field. Exercises like medicine ball throw variations, ladder work for agility, sprint work, short duration plyometrics, and other on field specific exercises are great.
The transitional phase/block is the fifth part of the periodization program and focuses on detraining of the athlete, allowing for active recovery and maintenance of the learned skills and specificity of movements. This is the off-season transition from one season to the next. It includes a reduction in volume by 60 to 70 percent, but athletes work on antagonistic, stabilizer, and other prehab exercises. Additionally fun recreational type activities can be added like flag football, ultimate Frisbee, or other games to keep the training mood light.
The final phase consists of a tapering phase that is included prior to the baseball season. The specific physiological adaptations are different for all sports giving a different goal in relation to the type of event or competition. Maintaining those specific adaptations for the longest possible time and peaking at the correct time are the challenges of these goals. Whether the training goal is power, endurance, hypertrophy, SAQ, or something different, physiological adaptations make it possible for optimal performance. During a detraining phase, like a taper, there is inevitable loss in physiological adoptions if the taper is done over a prolonged period of time. Coaches and practitioners alike must analyze the most effective way to taper an athlete without a loss in performance due to the bodies continue adjustment to physical equilibrium (Mujika, 2009).