For consults or on-site clinics on the Conjugate Method and proper strength training for your athletes please email nateharvey2600@gmail.com

 

Traditionally our Baseball guys have been a great group to work with. They are meatheads through and through. If I gave them the option they would reverse band bench, board press, pin pull and reverse band pull every week. They've always trained at 645am and still bring tons of energy. There are honestly days when I was dragging ass until they'd come in and blast Lamb of God and get things going. Ten minutes into training I felt like I needed to get under a bar myself.

This is another good example of a team that used the 8 day split for their training because they only lift 3 days/ week. Again, the term 'phase' refers to a 8 period. The time it takes to get through the 4 workouts. Baseball has always trained on Tuesday, Thursday and Saturday. Another team that used this with great success was Women's Basketball.  A full description of the split and rotation of days is in that article.

 

If you compare the position workouts with the pitchers you'll see there isn't a lot of difference. With the pitchers we are a little more cautious with the shoulders. Other than that power is power and strength is strength no matter what position you play we have to develop it to it's greatest potential. All squats are done to a box unless noted otherwise...always. We also try to push the pace of training especially on accessories. When my partner hops off, I'm on, I want him leaning on shit and sucking wind by the end of the session.

 

POSITION PLAYERS (fielders and catchers)

Day 1/ Phase 1: Max Effort Lower: Postion Player
1. rolling/ soft tissue work on own
2. back ext or rev hyper - 2x20
3. Seated Weighted Footslam Box Jump - 4x5 or 20 total w/ 10lb dumbbells or 20 lb med ball
4. Yoke Squat Bar Medium Stance vs 2 chain - 3RM
-  bar x 20
95x 5
3 reps on all sets up to 3RM
5. Reverse lunge w/ Yoke bar - 3x6
PERFORM ACCESSORIES IN ANY ORDER
6. Single leg back ext. 3x10
7. GHR - 3x fail
8. Roll out abs - 4x fail
9. Chin up - 3x 6-8
10. banded hip mobility

Day 2/ Phase 1: Speed Upper: Position Player
1. Rolling/ soft tissue work on own
2. Ext rotations - 60 total
3. DB bench @ 10% (300 lb bench=30lb dumbbells)/ pull aparts 3x20
4. Speed bench vs 1 chain - 10x3@40%
- 1 fail set with speed weight and chain
5. Underhand Inverted Row - 3x12
6. Overhead banded side bend - 4x 25- no rest, just alternate sides
7.  Bicep and tricep superset 3x fail - athlete choice
8. Banded shoulder traction

Day 3/ Phase 1: Speed Lower : Position Player
1. Rolling/ soft tissue work on own
2. back ext or rev hyper - 2x20
3.  Weighted  Box Jump - 4x5 or 20 total w/ 10lb dumbbells or 20 lb med ball
4. Yoke Squat Bar Speed Squat - vs 2 chain - 10x2@50%
5. Speed pull from pin 1 - 10x2 @ 60% squat max - 2 chain/ side
PERFORM ACCESSORIES IN ANY ORDER
6. Bull Kicks - 3x20
7. Prone Banded hamstring curl - 100 total reps
8. GHR sit ups - 4x fail
9. WIde grip lat pulldown - 3x12 - slow ecc
10. Banded hip mobility

Day 4/ Phase 1: Heavy Upper: Position Player
1. Rolling/ soft tissue work on own
2.Blackburns - 30 seconds/ position
3. Overhead med ball slam - 3x5
3.Reverse Band Bench - 3 rep max -
Bar x 20
95 x 5
rest of weights for 3 reps up to 3RM
4.  1 arm db row - 3x8
5. Chest supported Y raise - 3x20
6. Seesaw abs- 4x 25- no rest, just alternate sides
7. Zottman curl - 3x12
8. skull crusher pushup - 3xfail
9. banded shoulder traction

190lbs  Outfielder Jason Kanzler one of the OG's (J2013?) Jason held the highest vertical jump in the Olympic department at one time with 37"....and not a power clean was done. Well, actually they were done, but while he was doing them his vert was actually down and his progress was haulted!

PITCHERS

Day 1/ Phase 1: Max Effort Lower: Pitcher
1. rolling/ soft tissue work on own
2. back ext or rev hyper - 2x20
3. Seated Weighted Footslam Box Jump - 4x5 or 20 total w/ 10lb dumbbells or 20 lb med ball
4. Yoke Squat Bar Medium Stance vs 2 chain - 3RM
-  bar x 20
95x 5
3 reps on all sets up to 3RM
5. Reverse lunge w/ Yoke bar - 3x6
PERFORM ACCESSORIES IN ANY ORDER
6. Single leg back ext. 3x10
7. GHR - 3x fail
8. Roll out abs - 4x fail
9. Chin up - 3x 6-8
10. banded hip mobility

Day 2/ Phase 1: Speed Upper: Pitcher
1. Rolling/ soft tissue work on own
2. Ext rotations - 60 total
3. DB bench @ 10% (300 lb bench=30lb dumbbells)/ pull aparts 3x20
4. Speed bench vs 1 chain - 10x3@40%- into airex foam pad, 6" wide strip
- 1 fail set with speed weight and chain - keep foam pad in
5. Underhand Inverted Row - 3x12
6. Overhead banded side bend - 4x 25- no rest, just alternate sides
7.  Bicep and tricep superset 3x fail - athlete choice
8. Banded shoulder traction

Day 3/ Phase 1: Speed Lower : Pitcher
1. Rolling/ soft tissue work on own
2. back ext or rev hyper - 2x20
3.  Weighted  Box Jump - 4x5 or 20 total w/ 10lb dumbbells or 20 lb med ball
4. Yoke Squat Bar Speed Squat - vs 2 chain - 10x2@50% -
5. Speed pull from pin 1 - 10x2 @ 60% squat max - 2 chain/ side
PERFORM ACCESSORIES IN ANY ORDER
6. Bull Kicks - 3x20
7. Prone Banded hamstring curl - 100 total reps -
8. GHR sit ups - 4x fail
9. WIde grip lat pulldown - 3x12 - slow ecc
10. groiners - 100
11. Banded hip mobility

Day 4/ Phase 1: Heavy Upper: Pitcher
1. Rolling/ soft tissue work on own
2.Blackburns - 30 seconds/ position
3. Overhead med ball slam - 3x5
3.Reverse Band Bench - 3 rep max
Bar x 20
95 x 5
rest of weights for 3 reps up to 3RM
4.  1 arm db row - 3x8
5. Chest supported Y raise - 3x20
6. Seesaw abs- 4x 25- no rest, just alternate sides
7. Zottman curl - 3x12
8. skull crusher pushup - 3xfail
9. banded shoulder traction

 

 

Equipment Used:
Elitefts 3x3 Collegiate Power Rack
Micro Mini Band
Mini Band
SS Yoke bar
Chains
GHR
Back Extension