In-season lifting: FAQ’s and options

Note: This is an updated version of an article I posted back in 2012.

Many players understand the importance of off-season weight training to prepare their bodies for the rigors of a long season.  Back when I played, the full transition of weight training into baseball was not yet complete. There was still a significant mindset that believed that weight training was a football thing and not best suited for baseball players. That certainly has changed. Off-season weight training programs are the norm at just about every level, especially high school up through professional baseball.

However, many players and teams still neglect weight training during the season. Ironically, the reasons why are similar to how many people looked at weight training for baseball players back in the day. They think lifting during the season will increase the chance of injury, largely due to a presumption that a player (especially his arm) will get stiff and become more prone to injury. We know that to be incorrect with regards to off-season training but many still think it applies to in-season training as well. And avoid it.

As with anything else related to fitness, success all comes down to determining what a person’s goals are and then tailoring a personalized program that will help reach those goals. There certainly have been quite a few players who have gotten hurt as a result of weight training but those cases are often a result of a poor weight training program and not weight training as a whole.

Below are some FAQ’s (Frequently Asked Questions) and my answers on the subject:

Note:  I’m certainly not an expert in weight training.  My knowledge on the subject comes from my own experience as well as what I’ve seen/heard from others, some of whom have made a career in this field of exercise.

Should I lift at all during the season or is that going to wear me down faster?

Lifting during the season to help the body maintain the strength a player developed in the off-season is a great idea.  Often the problem with in-season lifting involves the when’s, how’s, and how often’s.  Your lifting regimen will not be the same as your off-season one, especially if you are a pitcher, but having an in-season program of some kind is good.  The season can be long and hard on the body.  If you are going to add a lifting program on top of that, be sure to select a safe program that takes into account the specific needs of your body during the season.  Check in with a trainer or other fitness expert before training to ensure the safety of it.

Should I just continue with my off-season workout routine or create a different one?

Usually players change their routines to some degree to account for the grind of a long season.  One size does not fit all when it comes to any workout so the player needs to listen to their body and determine what works for them.  One option is to keep the same lifting routine in terms of exercises performed but only do the routine one or two times a week instead of the standard three to five during the off-season.  Another option is to keep the exact off-season routine but only do one or two set of 10-20 reps of each exercise.  This can do a good job of maintaining strength without wearing down the body.  If a player increases the speed of those repetitions (without sacrificing form or control!), it can better mimic the quickness and explosiveness needed at game time. Often players feel they get more energy from this type of system instead of the worn out feeling of a full lifting program performed in the off-season.

Does an in-season lifting program differ if you are a pitcher?

Anytime a pitcher is lifting with his arms there needs to be some extra caution involved.  Many pitchers keep the same routine with their legs but lower the rigor of their upper body routine to account for this.  Again, everyone is different so work slow with lower weights and add weight as needed.  Although many pitchers now do surgical arm band routines during the off-season, I believe arm band exercises are a must for pitchers during the season as well.  There are a number of online routines out there.  (http://jaegersports.com is an example) Try a couple and see which works for you. Related to this, pitchers need to understand the difference between “soreness” and “pain.” Once a season starts and the pitcher begins to throw regularly, soreness will always be present. There is no escaping it. Weight training when you are a little sore can be helpful in your recovery of soreness if done correctly. However, pain is a sign that something is wrong. Weight training should not be done if pain is present. Get that pain checked out before beginning or continuing any workout.

What options do I have for when I should be lifting during the season?

There are many variables that have to be considered when answering this question. First thing in the morning or after the game/practice are typically the most popular options.  The first thing in the morning option gets the player up and moving and can result in eliminating soreness. It also gives a player a lot of time to recover before game time or practice time later in the day. However, not everyone, especially students, have enough time early in the morning before having to go to class to workout. After the game is another popular option because the player is usually near a gym (if the field is on school property) and can go directly to the weight room after the game ends.  Some players find that post-game lifting sessions also help them get over any adversities of the game so as not to bring it home with them.  Players who are just too tired after games, particularly night games, sometimes find early morning workouts to be better.  If pitchers know they are pitching on a particular day, they may want to arrange their lifting sessions away from that day or at least lighten it up a considerably. Mike Trout apparently lifts prior to games. Players who use that option report that it helps them focus and gives them more energy during the game. The post-workout confidence boost may carry over to the game as well.

How do I know what option is best for me?

Trial and error is usually the way it works.  There are a million online examples of workout routines.  None are perfect for you.  Consider what times you have available, what equipment you have access to, and other “life factors” like meal times, class schedules, homework, time with family, etc. that can impact the options that may work best for you. The key is to just start one that you think is safe and sound and then adjust as needed to fit your specific needs. As always, listen to your body along the way.  It may take a few routines and numerous adjustments to figure out which feels best and is the most effective for you.  Ask other players who do in-season workouts to see how they do it.  This gives you the ability to save time by learning from their mistakes instead of going through the process of making yours.  Look online as well for different routines and pick and choose to form your own unique one.  If you have access to a school trainer, they could help you as well.

Just like off-season lifting programs are no longer optional, in-season programs shouldn’t be optional either. What is optional is how you go about doing them in order to maximize your needs.

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