I want to highlight our “in-season” training. I quoted in-season because the reality is baseball is being played up to 8 months of the year. The spring is a very overlooked and undervalued aspect of the year. Its three months that our athletes are playing their high school season. During that time a lot of athletes don’t believe that they need to be training in some capacity. Unfortunately, playing games and practicing does not count as their training. A key concept for our athletes and parents to understand is detraining.
- Strength can be maintained for 3-4 weeks before decline.
- Endurance decreases anywhere from 4-25% after 2 weeks.
- Maximal speed declines after just 5 days.
We want to be able to maintain what we have built over that last four months, if not continue to improve, and pick up right where we left off in June. In order to avoid the previous points we look to lower our volume and frequency. This will help us maintain our Strength and Hypertrophy that we have worked so hard to build.
There are some common myths with in-season training. 1) wont have enough time with school, practice, and games. 2) will be too sore and affect my next game. Drops in performance are directly associated with strength and mobility deficits that can be avoided with in-season training. We also plan accordingly with efficient lifts in 30-45 mins 1-2x a week and minimize residual soreness.
Our overall goal is to maintain our off-season progress and utilize the 3 months to continue our strength gains. We also want to avoid increased soreness and dead-arm when we return to training in June.
