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This video is a presentation on the ideals, goals and progressions of an Australian state junior baseball squad.
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Planning a ProgramThe ideals, goals and progressions
of a baseball strength training plan over 12 months
What is baseball?
Baseball – America’s pastime: is a sport of many intricate tactics and elements.
It is mainly a high velocity, high intensity sport
Physical Components of Baseball
Speed/Acceleration
Power
Strength
Rotational Power/Flexibility
Stability (both throughout the body and shoulder/scapula)
Annual Plan: September - August
Notable dates
Nationals take place for this squad in early/mid January, which is halfway through their club season
The next, and most important for athletes in this squad is the Major League camp that takes place in July
Factors to be aware of...... The athletes taking part in this squad are considered junior sub-elite
athletes
Age ranges from 14 yrs to 19 yrs old
Many of the athletes that first join the squad have a training age of zero years, but as they reach senior level of the group they will have a training age of up to 5 years
The major goal for these athletes is not actually to represent Australia, but to go to the USA and attend college on a scholarship or sign a major league professional contract
Thus most of their training is about preparing them for the rigours of the US college system and/or professional baseball
Macrocycles
This baseball squads’ season doesn’t fall into a regular season with a single peak period, therefore follows a block periodisation
The squads two primary competitions fall during the off season and halfway through the competition phase
Making it difficult to program in linear periodisation with offseason/preseason/competition/playoff/postseason cycle or Hypertrophy/Strength/Power/Resorative Phases
Season Post-XmasHypertrophy and General
Preparation/Strength
Build robustness, particularly through upper body for returning squad members
Teach correct movement patterns and build strong athletic base for new squad members
As well as introduce to basic strength exercises
Off Season/Pre-MLBAAPStrength
High volume throwing program at on-field training, thereby necessitating a decrease in upper body work in gym
Building into strength by lowering reps and increasing load
Squad members heading to MLB camp will taper into a more power focused program before heading away
Strength/Power
Pre-seasonHypertrophy
Building muscle through whole squad to create a robustness for upcoming season to help athletes handle the load
Still focusing on movement patterns and techniques, specifically in new squad members
Pre-season
Strength
Building on previous strength work to build a solid foundation for upcoming power block
Giving athletes a basis to improve performance and increase strength in baseball specific movements
Season Pre-XmasPower
Focus is on increasing power output, to improve throwing, hitting and running abilities
Training block consists of high intensity training while reducing training load
MesocyclesGenerally each block in the mesocycle runs for 4 weeks
With each week assigned a % 3RM for the 1st two “core” exercises
Week 1 is 75% 3RM; while week 2 builds into a 3RM of 85%; week 4 becomes the “heavy” week with a 95% 3RM; finally week 4 is a recovery week with a 70% 3RM
MicrocyclesThe weekly plan is broken up into 3 sessions: Monday,
Wednesday, and Friday
Monday and Wednesday are assigned Strength 1 and Strength 2 respectively
Strength 1 and 2 focus primarily on strength and any other physical component for that block
Friday is assigned Power 1 and focuses primarily on power exercises, or any explosive/plyometric work
Session PlanSession begins with warmup
Two “core” lifts start workout working off %RM for that week
These are followed by as many as four up to six “accessory” exercises which target the focus of that particular block
Session is completed with mandatory stretching and/or foam rolling
Conclusion
In conclusion, the aim of this presentation was to provide an insight into the reasoning behind the periodisation and progression of a state junior sub-elite baseball squads’ annual plan
Thankyou
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