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Copyright 2010 by Dave Schmitz All Rights Reserved

No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any informational storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Dave Schmitz, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal an these cases require written approval from Dave Schmitz prior to publication.

For more information on resistance band training or other products please contact:

Dave Schmitz at dave@resistancebandtraining.com

Dave Schmitz Websites: www.resistancebandtraining.com

Load to Explode 3.0 - Band Training For Baseball

Disclaimer

The information in this manual is offered for educational purposes only. The reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With this in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training and strengthening initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.

Express Band Workouts for Baseball


Copyright 2010. All Rights Reserved Resistance Band Training Systems, LLC

Load to Explode 3.0 - Band Training For Baseball

In-season baseball is a difficult time to get strength based workouts in regardless the level of baseball. Between the number of games played and the nature of the game, finding time to get in a strength workout will be challenging. This is why for in-season baseball I have found it more productive and efficient to design short 20 minute total body strength workouts that you can do anywhere. Remember, muscles are dumb. They do know the difference between a dumbbell, barbell or a rubber band. Subsequently, as long as you are fatiguing the muscles with a resistance, strength will be increased or maintained. During the season, its about maintaining strength versus gaining strength. If you are able to maintain your strength, power and flexibility with bi or tri-weekly interval strength workouts, you are actually going to stay stronger relative to your opponent that is not putting in the time. Now if you have a top level training facility, great but for most levels of baseball, this is not the case. This is where resistance band training comes in. Bands allow you to train anywhere, anytime with any level of resistance. Bands allow you to train total body movements which in turn maintain flexibility and decrease the need for long multiexercise workouts. As part of Load to Explode 3.0 Band Training for Baseball, I have taken the time to create 9 Done-For-You Workouts that essentially allow you to train anywhere. All you need is your band kit, a little space and a stable structure like a post or bench to attach your bands onto. All of which can easily be found on the field.

The following 8 Done For You Workouts have the following goals in mind: 1. Provide resistance that effectively fatigues the neuromuscular system 2. Challenges the body to stabilize and length in multiple planes 3. Allows athletes to easily perform workouts anywhere including on the field 4. Focuses on time based sets versus rep based to insure athlete reaches maximum fatigue regardless the resistance being used 5. Activates trunk and hips on essentially every exercise 6. Compliments a running program 7. Can easily be supplemented with a body weight resistance program

Load to Explode 3.0 - Band Training For Baseball

8. Will challenge any age level and skill level 9. Focuses on key deficit areas seen in baseball 10. Provide some position specific workouts

Keep in mind that even though I may have specified a certain type of workout to be done by a specific player, these beginner levels workouts can be done by any position player. Also, all of these workouts, except for the recovery workout, are approximately 20 minutes in length which means they can easily be done after practice as part of your routine conditioning or substituted as a warm-up before practice. I would not recommend doing prior to a game unless you are not expected to play that day. Lastly, I know many of you are wondering if band resistance is all you need to use during the season. If that is your only means of strength training, I do believe it would be a sufficient means of maintaining in-season strength. However, it is never wrong to add in some simple body weight training as well.

Load to Explode 3.0 - Band Training For Baseball

Attachment Free Single Band Workout

Exercise
Squat Chest Press & Front Squat Single Arm Row Right & Left Split Squat Right & Left Mountain Climber & Staggered Stance Pull Apart

Band Set Up
Single Attachment Free Band

Reps & Sets


20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm

Single Attachment Free Band

Single Attachment Free Band

Single Attachment Free Band

Video Link

Band Attached Horizontal Vector Workout

Exercise
Alternating Single Arm Push Right & Left Alternating Single Arm Pull Right & Left Single Leg Forward Lunge Right & Left Forward Reach Right & Left

Band Set Up
Single Band and Handle

Reps & Sets


20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm 20 Second on 10 Seconds Transition x 4 sets each arm

Single Band and Handle

Single or Double Linked

Single or Double Linked

Video Link

Load to Explode 3.0 - Band Training For Baseball

Attached Upper Body Circuit

Exercise
Horizontal Chest Press

Band Set Up
2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure 2 Bands 1 Pair of Handles attached to stable structure

Reps & Sets


45 Second on 10 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Squat Pull

Overhead Tricep Press

Horizontal Curl

Bent over press

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video link

Load to Explode 3.0 - Band Training For Baseball

Attached Lower Body Circuit

Exercise
Alternating Overhead Step Backs Alternating Forward Prisoner Lunges Facing Towards Attachment Alternating Forward Reaches Facing Away From Attachment Drop Step Low Reach Lunges Facing Away From Attachment Straight Leg Deadlifts

Band Set Up
Double linked Band Attached

Reps & Sets


45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Double linked Band Attached

Double linked Band Attached

45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Double linked Band Attached

Single band with double linked band attached

45 Second on 15 Seconds Transition x 1 set

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video link

Load to Explode 3.0 - Band Training For Baseball

Pitcher Single Band Workout

Exercise
Alternating Staggered Stance Single Arm Horizontal Rowing Single Leg Bench Squats with Multi-angle Pull Aparts Right Leg Alternating Single Leg Bench Squats with Multi-angle Pull Aparts Left Leg Resisted Pushups Plus

Band Set Up
Single Band Attached

Reps & Sets


45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Half Crossover

Half Crossover

45 Second on 15 Seconds Transition x 1 set

Single Attachment Free Band

45 Second on 15 Seconds Transition x 1 set

Lateral Isometric Circle

Single Band

45 Second on 15 Seconds Transition x 1 set

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video Link

Load to Explode 3.0 - Band Training For Baseball

Infielder Workout

Exercise
Alternating Squat Pulls
(Can supplement Bent over row)

Band Set Up
Single Band Attached

Reps & Sets


45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Lateral Lunge Release with Crossover low reach Right Lateral Lunge Release with Crossover low reach Left Alternating Rotational Push

Single Band Attached

Single Band Attached

Single Band Unattached

Overhead Squat

Single Band Unattached

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video Link

Load to Explode 3.0 - Band Training For Baseball

Outfield Workout

Exercise
Overhead Push Press

Band Set Up
Single Band

Reps & Sets


45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

High Pull

Single Band

Lateral Step Squat

Single Band

Incline Chest Press

Single Band

Bent over Row

Single Band

45 Second on 15 Seconds Transition x 1 set

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video Link

Load to Explode 3.0 - Band Training For Baseball

Core Stabilization Workout

Exercise
Rotational Lateral Steps Right

Band Set - Up
Single Band Attached

Reps & Sets


45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set 45 Second on 15 Seconds Transition x 1 set

Rotational Lateral Step Left

Single Band

Face Pulls

Band Attached

Overhead Lateral Step Right

Single Band

Overhead Lateral Step Left

Single Band

Perform each exercise before returning back to the first exercise. Perform 4 Total Rounds

Video Link

Load to Explode 3.0 - Band Training For Baseball

Recovery Workout
Recovery workout will begin with doing a light 3 minute jog around the field, in place or supplementing it with Jumping Jacks or jumping rope. Once completed perform the following 15 minute flexibility training program. Band Hip and ankle Stretching Series 5 minutes each leg Shoulder Stretching Series 2 minutes each arm Once competed with stretching perform the following 45 second on 15 second off x 10 exercise circuit 1 time. The goal is to increase circulation and regain full mobility to optimize soft tissue recovery. Exercise
Shoulder Circles Isometrics

Band Set - Up
Single Red or Black Band

Reps & Sets


45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set 45 Second on 10 Seconds Transition x 1 set

Lateral Walking

Single Red or Black Band

Resisted Mountain Climbers

Single Red or Black Band

Diagonal Pull Aparts

Single Red or Black Band

Straight Leg deadlift

Single Red or Black Band

Alternating Push

Single Red or Black Band

Step and Rotate

Single Red or Black Band

Reverse Lunge Right

Single Red or Black Band

Reverse Lunge Left

Single Red or Black Band

Lateral Step over

Single Red or Black Band

Video Link

Load to Explode 3.0 - Band Training For Baseball