I'll give you the rest of

the week to take it easy and relax with your friends and family for

Thanksgiving, but as soon as you wake up from your turkey induced coma it's

time to hit the ground running… let's make that SPRINTING!

To help you get your pre-season

training set up properly, I've developed the following checklist(s) to make

sure that you have all of the necessary components in your program.

Here is your checklist for

the rest of the calendar year.

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>3 Full Body Strength workouts/week

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>2 speed training sessions/week

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Daily Stretching and Mobility work

It's really that simple!

Well, maybe we need to go

into a bit more detail.

3 Full Body Strength

Training Workouts must include:

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>All Free Weight Training

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Lower Body Leg Dominant Movements (Ex. Squats)

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Double Leg

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Single Leg

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Lower Body Hip Dominant Movements (Ex. Straight Leg

Deadlifts)

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Double Leg

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Single Leg

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Upper Body Pressing Movements (always use neutral

grip)

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Chest Press

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Shoulder Press

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Upper Body Pulling Movements (2x as must as the

pressing)

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Horizontal pulling (ex. Rowing)

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Vertical puling (ex. Pull-ups)

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Core Training

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Rotation

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Anti-Rotation

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Flexion

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Extension

2

Speed Training Days must include:

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Acceleration Training

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Work on technique of the first 3 steps

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Solid forward lean

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Drive the knees up and forward

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Keep the toes under the knees

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Strong piston action on lower leg (no cycle action)

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Multi-Direction Training

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Lateral shuffles

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Crossover running

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Deceleration

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Stop-and-go change of directions

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Positive shin angles

Daily

Stretching and Mobility Work must include:

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Muscle Density Work

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Foam Roll

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Tennis Ball

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>The Stick

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Static Stretching

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Every Body Part

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Do the easy stretches once

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Do the difficult stretches two or three times

üstyle='font:7.0pt "Times New Roman"'>     style='font-family:Verdana'>Active Mobility

ostyle='font:7.0pt "Times New Roman"'>      style='font-family:Verdana'>Move every body part through its full range of

motion

Remember that not every

workout needs to include every component 

of strength and speed, but every component must be included at least

once each week.

I'm sure you've got

questions on the checklist so be sure to let us know what we can clear up for

you in our href="http://www.baseballstrength.com/members/forum/openforum.cfm?forum=1">discussion

forum!

Keep your eyes peeled as

I'll be posting the exact workout templates that we use to develop our guys

training programs for this time of year.