Phase 2 of 4
Preseason Phase
January - February | Power Phase
8 Weeks
Duration
4 Days/Wk
Frequency
50-65 Min
Session
Explosive Power
Goal
Primary Goals
- Convert strength to explosive power
- Peak speed and velocity
- Maximize rotational power for hitting
- Prepare body for game demands
- Maintain mobility and injury prevention
Key Changes from Offseason
| Aspect | Offseason | Preseason |
|---|---|---|
| Rep Range | 6-12 | 3-6 |
| Sets | 3-4 | 4-5 |
| Tempo | Controlled | Explosive on concentric |
| Rest | 90 sec - 2 min | 2-3 min (full recovery) |
| Volume | High | Moderate |
| Intensity | Moderate | High |
| Plyometrics | Moderate | High |
The Goal
Lift heavier weights FASTER. Quality over quantity.
Phase Structure
Weekly Split
| Day | Focus | Duration |
|---|---|---|
| Monday | Power Lower | 55-65 min |
| Tuesday | Power Upper | 50-60 min |
| Wednesday | REST / Mobility / Hitting | As needed |
| Thursday | Explosive Full Body | 55-65 min |
| Friday | Speed & Agility | 45-55 min |
| Saturday | Hitting / Practice | As needed |
| Sunday | REST | Complete rest |
Loading Progression (4-Week Blocks)
| Week | Volume | Intensity | Notes |
|---|---|---|---|
| 1 | Moderate | High | Introduce power work |
| 2 | Moderate | High | Build intensity |
| 3 | Moderate | Very High | Peak loading |
| 4 | Low | Moderate | DELOAD |
| 5-7 | Repeat weeks 1-3 | Progress weights | |
| 8 | Low | Moderate | Transition to in-season |
Weekly Training Templates
MON - Power Lower
Warm-Up (10 min)
| Exercise | Sets x Reps |
|---|---|
| Foam Roll (light, fast) | 2 min |
| Leg Swings | 10 each direction |
| Walking Lunges with Rotation | 8 each |
| Glute Bridge | 2x10 |
| Banded Monster Walk | 20 steps |
| Bodyweight Squat Jump | 2x5 |
Main Workout
| Order | Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| A1 | Box Jump | 4x5 | Explosive | 90 sec | Max height, step down |
| A2 | Broad Jump | 4x5 | Explosive | 90 sec | Stick landing |
| B1 | Back Squat | 5x4-5 | 2-0-X-0 | 3 min | Explosive up |
| C1 | Trap Bar Deadlift | 4x4-5 | 2-0-X-0 | 3 min | Drive hard |
| D1 | Hip Thrust | 4x6 | 1-1-X-0 | 2 min | Explosive extension |
| D2 | Nordic Curl | 3x4-5 | Controlled | 90 sec | Slow eccentric |
| E1 | Single-Leg Calf Raise | 3x10 each | 2-0-1-0 | 45 sec |
Cool-Down (5 min)
- Hip flexor stretch: 45 sec each
- Quad stretch: 45 sec each
- Ankle mobility: 30 sec each
TUE - Power Upper
Warm-Up (8 min)
| Exercise | Sets x Reps |
|---|---|
| Arm Circles | 20 each direction |
| Band Pull-Aparts | 2x15 |
| Push-up to Down Dog | 8 |
| Med Ball Chest Pass (light) | 2x8 |
| Scap Push-ups | 2x10 |
Main Workout
| Order | Exercise | Sets x Reps | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| A1 | Med Ball Chest Pass | 4x8 | Explosive | 60 sec | Throw THROUGH wall |
| B1 | Barbell Bench Press | 5x4-5 | 2-0-X-0 | 3 min | Explosive press |
| B2 | Explosive Pull-up | 4x5 | X-0-X-0 | 2 min | Pull hard, slow lower |
| C1 | Landmine Press | 4x6 each | 2-0-X-0 | 90 sec | Rotational power |
| C2 | Barbell Row | 4x5 | 1-0-X-0 | 90 sec | Explosive pull |
| D1 | Face Pull | 3x15 | 2-1-1-0 | 45 sec | Shoulder health |
| D2 | DB Lateral Raise | 2x12 | 2-0-1-0 | 45 sec |
Cool-Down (5 min)
- Chest stretch: 30 sec each
- Lat stretch: 30 sec each
- Shoulder circles: 20 each
WED - Rest / Skills
Option 1: Complete Rest (if fatigued)
Option 2: Active Recovery (20 min)
| Activity | Duration |
|---|---|
| Light walk | 10 min |
| Mobility routine | 10 min |
Option 3: Hitting Focus (Recommended)
- Tee work (quality reps)
- Soft toss
- Focus on bat speed and rotational mechanics
- See Hitting Development
THU - Explosive Full Body
Warm-Up (10 min)
| Exercise | Sets x Reps |
|---|---|
| Jump Rope | 2 min |
| World's Greatest Stretch | 5 each |
| High Knees | 20 |
| Butt Kicks | 20 |
| A-Skips | 10 each |
| Med Ball Slam | 8 |
Main Workout
| Order | Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|---|
| A1 | Hang Clean OR Hang High Pull | 4x4 | 2-3 min | Power from hips |
| B1 | Med Ball Rotational Throw | 5x6 each | 60 sec | MAX EFFORT |
| B2 | Med Ball Scoop Toss | 4x6 | 60 sec | Hip drive |
| C1 | Front Squat | 4x5 | 2-3 min | Explosive |
| C2 | Lateral Bound | 4x5 each | 90 sec | Stick landing |
| D1 | Pallof Press | 3x10 each | 60 sec | Anti-rotation |
| D2 | Dead Bug | 3x8 each | 60 sec | Control |
| E1 | Catcher Pop-Up Drill | 3x6 | 60 sec | EXPLOSIVE transition |
Cool-Down (5 min)
- Full body stretching
- Focus on hip flexors and shoulders
FRI - Speed & Agility
Warm-Up (10 min)
| Exercise | Sets x Reps |
|---|---|
| Jog | 2 min |
| Dynamic Stretches | 5 min |
| A-Skips | 2x20 yards |
| B-Skips | 2x20 yards |
| High Knees | 2x20 yards |
| Acceleration Buildups | 3x30 yards (gradual) |
Main Workout
| Order | Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|---|
| A1 | 10-Yard Sprint | 6x | 60 sec | MAX acceleration |
| A2 | 20-Yard Sprint | 4x | 90 sec | Build speed |
| B1 | Pro Agility (5-10-5) | 4x | 90 sec | Change of direction |
| B2 | L-Drill | 4x | 90 sec | Curved running |
| C1 | Lateral Shuffle | 4x10 yards each | 60 sec | Athletic position |
| C2 | Backpedal to Sprint | 4x | 60 sec | Transition speed |
| D1 | Home to First Sprint | 3x | Full recovery | Game-specific |
Core Finisher (5 min)
| Exercise | Sets x Reps |
|---|---|
| Plank | 2x30 sec |
| Side Plank | 2x20 sec each |
| Bird Dog | 2x8 each |
Cool-Down (5 min)
- Light jog/walk: 2 min
- Static stretching: 3 min
Power Development Principles
Speed-Strength Continuum
Absolute Strength <----> Speed-Strength <----> Absolute Speed
(Max load, slow) (THIS PHASE) (No load, max speed)Preseason Focus: Speed-Strength zone
- Moderate loads (60-80% of max)
- Maximum bar speed
- Full recovery between sets
Intent > Load
Remember
The INTENT to move fast is more important than the weight on the bar.
A 135 lb squat moved explosively develops more power than a 185 lb squat moved slowly.
Cue: "Move the bar like it's empty, even when it's heavy"
Rotational Power Emphasis
Med Ball Throw Progressions
Week 1-2: 6-8 lb ball, focus on technique
- Hip rotation leads
- Torso follows
- Arms finish
Week 3-4: 8-10 lb ball, increase intent
- Same technique
- More aggressive rotation
- Full effort throws
Week 5-8: Alternate weights for contrast
- Heavy ball (10-12 lb) for strength
- Light ball (6-8 lb) for speed
- This teaches the body to apply strength quickly
Catcher Pop Time Development
| Drill | Purpose | Frequency |
|---|---|---|
| Explosive Hip Extension (Hip Thrust, Trap Bar Jump) | Power from crouch | 2x/week |
| Catcher Pop-Up Drill | Practice transition | 2-3x/week |
| Footwork Drills | Efficiency | 2x/week |
| Full Throw-Downs | Integration | As needed with arm care |
Sample Week Weights (Intermediate Athlete)
Assuming Offseason Maxes: Back Squat 185 lb (5RM), Bench Press 115 lb (5RM), Trap Bar DL 205 lb (5RM)
Week 1 Working Weights
| Exercise | Weight | Sets x Reps |
|---|---|---|
| Back Squat | 150 (80%) | 5x5 |
| Bench Press | 95 (80%) | 5x5 |
| Trap Bar DL | 165 (80%) | 4x5 |
Week 3 Working Weights (Peak)
| Exercise | Weight | Sets x Reps |
|---|---|---|
| Back Squat | 165 (90%) | 5x4 |
| Bench Press | 105 (90%) | 5x4 |
| Trap Bar DL | 185 (90%) | 4x4 |
Week 4 Deload
| Exercise | Weight | Sets x Reps |
|---|---|---|
| Back Squat | 135 (70%) | 3x5 |
| Bench Press | 85 (70%) | 3x5 |
| Trap Bar DL | 145 (70%) | 3x5 |
Testing Protocol (End of Phase)
At the end of Week 8, test:
| Test | Target Improvement | Record |
|---|---|---|
| Vertical Jump | +1-2 inches | _______ |
| Broad Jump | +3-6 inches | _______ |
| Med Ball Throw | +10-15% distance | _______ |
| Home to First | Faster time | _______ |
| Pop Time | <2.0 sec | _______ |
| Bat Speed | If measurable | _______ |
Peaking for Season Start
Week 7: Final Heavy Week
- Last high-intensity week
- All-out efforts in testing movements
Week 8: Transition Week
- Reduce volume 40-50%
- Maintain some intensity
- Focus on feeling fresh and explosive
- Begin mental preparation for season
Catcher Position Work
Weekly Schedule
| Day | Position Work |
|---|---|
| Monday | Explosive hip exercises (covered in workout) |
| Tuesday | Throwing arm care (light) |
| Wednesday | Blocking drills, footwork |
| Thursday | Pop-up drills (in workout) |
| Friday | Speed work helps everything |
| Saturday | Full catching practice |
Pop Time Goals
| Level | Target Pop Time |
|---|---|
| Average HS | 2.2-2.4 sec |
| Good HS | 2.0-2.2 sec |
| Excellent HS | 1.9-2.0 sec |
| College-level | <1.9 sec |
Breakdown of Pop Time
| Component | Time | Key Factor |
|---|---|---|
| Receive/Exchange | 0.7-0.8 sec | Technique |
| Throw | 1.2-1.4 sec | Arm strength + hip power |
Common Preseason Issues
| Issue | Cause | Solution |
|---|---|---|
| Feeling slow | Accumulated fatigue | Extra rest, reduce volume |
| Losing strength | Too much speed work, not enough load | Add back maintenance sets |
| Shoulder fatigue | High throwing volume starting | Monitor arm care, reduce if needed |
| Knee pain | High impact from plyos | Reduce plyo volume, land softer |
| Not recovering | Poor nutrition/sleep | Increase protein, prioritize 8+ hours |
Transition to In-Season
After completing Week 8:
- Take 2-3 days very light activity
- Season begins - shift to maintenance mode
- Begin In-Season Phase
The power developed in this phase must be MAINTAINED through the season, not built further. Training volume drops significantly but intensity stays moderate to preserve gains.