In-season lifting FAQ’s

Many players now understand the importance of off-season weight training to prepare their bodies for the rigors of a long season.  However, many struggle when it comes to in-season lifting.  Here 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.

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 or four during the off-season.  Another option is to keep the exact off-season routine but only do one set (10-15 reps) of each exercise.  This can do a good job of maintaining strength without wearing down the body.  Often players feel they get more energy from this type of system instead of the worn out feeling of a full lifting program and playing at the same time.

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.

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

Usually first thing in the morning or after the game/practice are the best options.  After the game is good 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 them home.  Players who are just too tired after games, particularly night games, sometimes find early morning workouts to be better.  It’s a good way to start off the day and the player’s body still has plenty of time to recover before practices or games.  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 bit.

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.  The key is to just start one that you think is safe and sound and then adjust as needed to fit your specific needs based on strength, body type, and even position. Of course, 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.

Best of luck and shoot me an email with any questions:  BaseballByTheYard@gmail.com