Saturday, March 15, 2008

Okaton Baseball In-Season Training Manual: Part 1

This post is the first part of a series of posts that will constitute your in-season program. Of all the posts I am going to put up, this post will probably be the most important post for the physical performance aspect of your baseball careers. This post will show you the shoulder health portion of the in-season program. Remember the goals of the in-season program are as follows:
  • To reduce injuries.
  • To maintain or even increase strength levels throughout the season.
  • To ensure optimal physical and mental performance during the season.
  • To be our healthiest during the latter part of the season.

As you all are aware of, your shoulders take a beating during baseball season. While the shoulder is the most flexible of the joints in the body, that flexibility decreases the stability of the shoulder joint. This makes the shoulder more susceptible to getting injured. The following is a protocol that was developed by Jim Smith and Jedd Johnson of the Diesel Crew. They are strength coaches in Pennsylvania and have had the pleasure of communicating with them on shoulder prehab protocols.

Oakton Baseball In-Season Shoulder "Prehab" Protocol

As you can see from the video, we have five circuits to complete. The following schedule is what you will follow:

  • Monday: Circuit #1
  • Tuesday: Circuit #2
  • Wednesday: Circuit #3
  • Thursday: OFF
  • Friday: Circuit #4
  • Saturday: Circuit #5

As for sets and reps, the following schedule will help put the pieces of the puzzle together better for you:

  • Gamedays: 1 x 15
  • Lifting Days: 2 x 12
  • Off Days: 3 x 15


  • db internal/ external rotations
  • EZ Bar Cuban Rotations
  • EZ bar Cuban Press
Follow the sets and reps scheme from above.

Tips to make this work:

  1. Write down or print the exercises for the day
  2. Check out the video the night before or before any training sessions.
  3. Make sure to study the movements
  4. If you cannot bring the video up on Firefox, open Internet Explorer.

Each circuit takes a max time of 10 minuets or less so make sure you are doing this!!!!! THIS IS A CRITICAL ASPECT OF YOUR TRAINING PROGRAM!!!!!!

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