The programming includes the use of various pieces of equipment. Many school/corporate gyms will have everything needed to perform the exercises laid out, but, at a minimum, you will need dumbbells, a TRX suspension trainer, sliders, and plyometric boxes. You can either purchase these items on your own if your gym does not have them, or you can contact Athletes In Motion and we can provide information on where to obtain them.
The program includes workouts for 5 days each week (please note that Day 6 is intentionally left blank) of a 19 week off-season. The first thing you do when you start your program each day is go through the Roll progression to begin muscle activation. From there, you immediately begin the Dynamic Warm-up, which is designed to lengthen the fascia and increase your core temperature. You can either go back to Rolling if you feel additional tightness after the Dynamic Warm-up or you can progress into your Prehab exercises. On each page of your program you will see a list of Prehab exercises. You should perform a minimum of four of them, focusing on areas where you need improvement. This is the section where, if you have worked with a physical therapist or a doctor and they have exercise suggestions for you, you perform those. Some players actually like to do the entire list provided.
Following Prehab, the program moves into the Scap strengthening and stabilization portion. We have two Scap programs that you will consistently be performing: Cy Young and Nolan Ryan. Be sure to activate the scapulae throughout the entire movement of each exercise. This will be your bread and butter for maintaining a healthy arm.
Core work is next. Each day is dedicated to one of the five Core programs: Camden Yards, Dodger Stadium, Fenway Park, Wrigley Field, and Yankee Stadium. Eventually, you will perform three complete rounds of the Core program each day but, to prevent injuries, you will be eased into it. The first week, only go through the program once each day. The second week, go through the program twice each day. From the third week on, complete three full sets of the program each day. Trying to do too much, too soon, can result in a muscle strain or core strain that can really stick with you and linger.
Starting Week 9 of the program (through the end), you will add Power (plyometric) movements into your workouts. After your Core work is when these exercises should be performed. The reason we do not begin Power movements until Week 9 is because of the importance of building a solid foundation and not peaking too early in our off-season program.
The next step is to complete your Strength programming. Remember, the goal is to master the movement patterns in everything we do! Do not sacrifice your technique for an extra repetition. Throughout the Strength section, be sure to use a weight that challenges you, but also allows you to complete all of the repetitions laid out in your program. Adhere to the rest periods as well before moving on to perform your next set. If you like, keep notes on how much weight you use for each exercise so you can track your progress from week to week.
Finally, you will reach the Conditioning section. It is very important to attack your conditioning with the same dedication as your Strength work. Each day a different Conditioning program will be laid out for you (refer to the diagrams in the back of the book for a description of how to perform each program). To track your progress, time how long it takes you to complete each set/rep of the Conditioning and write those times down. Over the course of the 19 weeks, you should see your times drop dramatically as you become better conditioned!
We encourage you to take 5-10 minutes following your Conditioning to Roll and stretch one more time to improve your recovery and ensure the maintenance of your mobility! Enjoy!
