Help Getting Bigger and Stronger

[PhillsPhan11]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again

[Jake Patterson]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again
PM Jon Doyle or Maxx Training.
Jake

[LAball]

Easiest is push ups and sit ups. Hand Stands are GREAT for putting on mass, but you will need help for safety. Your goal is 100 push ups with 1 rest break. Hand stand for 1 minute on the wall. Wana run faster? Do full sprints 50, 80, and 150 yrds. When you do sprints, its not like running. Its like your being chased by 10 dogs that wana tear you apart. For sprints.. acceleration is pumping your arms and pushing with your feet, for top speed, its about high knees and foot turn over.

[PhilliesPhan22]

do a google search for "baseball workouts", you will get lots of hits.

Good luck.

P.S. I have a few extra pounds you can have.

[PhillsPhan11]

I did what you guys said and searched for programs I found this one does it seem good for what I want to do?

Day 1: Legs and Abs.

Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps

Click here for a printable log of Day 1.

Day 2: Arms and Chest

Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps

Click here for a printable log of Day 2.

Day 3: Shoulders and Back

Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

Click here for a printable log of Day 3.

As you can see, I stress high repetitions. This is especially important for pitchers that throw 50-125 pitches per game.


Drills To Help Your Game

30-yard Dash - Many uninformed coaches advocate running laps around the field. I may be misinformed, but I have never ran � mile during any particular game. To increase your speed, you need to practice what you will do on the field. By running 30 yards, you mimic the base-to-base run.

Throwing With A Weighted Ball - By throwing with a heavier ball, you strengthen your shoulder and more importantly your rotator cuff. When you pick up a regulation ball it will feel lighter and you will be able to throw it further. The weighted ball works in the same way a heavy warm-up bat works.

Long Toss - Long Toss is a proven way to strengthen the arm. Humans are very adaptive by nature. If you practice throwing the ball far, your arm will get stronger and be able to reach the distance without that as much effort. Do long toss every other day. If your arm is sore, wait and do it every third day.


Conclusion

The information and exercise in this article will bring your game to the next level. Make sure to avoid coaches who are not educated in training and/or have not done their fare share of research. Remember, although baseball may seem all upper-body, the real power and strength lies in your core and legs. Also remember, repetition is the key to success!

[PhilliesPhan22]

I would go with the long toss over a weighted ball. The heavier ball puts more stress of the ligaments. I do long toss with a softball. It is heavier than a baseball, but not as heavy as one of those weighted baseballs.

[Maxx]

How old are you? And where did you get that workout above? I saw another baseball kid with that exact same workout on another forum.......

[PhilliesPhan22]

How old are you? And where did you get that workout above? I saw another baseball kid with that exact same workout on another forum.......

I've seen that workout before too. If you google "baseball workouts" its on one of the first pages that comes up.

[LAball]

Obviously you dont eat very much. If your gana put on mass. Your gana need to eat a LOT more

[Go Cardinals]

jake......................:hp

whatever happened to the subforum?

[cosmo34]

I've seen that workout before too. If you google "baseball workouts" its on one of the first pages that comes up.

50 bucks its a bodybuilding.com workout

[RIstar]

Card stop lol

What position do you play?

If you are a pitcher I can help explain some of my views.

[TG Coach]

My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on.

Eating and gaining weight isn't going to make you stronger. Eating the right foods along with training should make you stronger.

[hawkiirock]

i dont like that workout at all


Like maxx said you need to give your age and training history


For gaining weight/size focus on squats, deadlifts, and food. you have to eat to grow.


That stupid workout above had like 3 exercises for your triceps lol.

Stick with the basic compound movements and muscle groups. The arms will get trained when working your chest and back so you will only need to do one variation of curls and tri's IMO


your age and training history is important to know

[jimmies21]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again

Phillies Fan,

I was also a hard gainer in high school, I graduated HS @5'9" 135lbs.
After a year of college I was at 160 lbs, all muscle gain.

It's all about getting more quality calories into your body.
A high calorie Meal Replacement drink 2-3 times per day will help.

Myoplex Mass or Champion Heavyweight Gainer are two that I used successfully.


Good Luck.

[PhillsPhan11]

Thanks for all of your input so far I turned 16 last November and I have only worked out 2 off-seasons with my high school team doing what I named in my original post. I do pitch and play ever other position in the infield. My main focus is to gain some pounds so I'm not so skinny. Yes I would like to have it all be muscle but if I can get 70% muscle and 30% fat of the weight I gain I'd be happy. Yes I do eat a lot for example today I had 2 packets of oatmeal for breakfast with 2 glasses of oj the I snuck a nutri-grain bar in geometry. For lunch I had a piece of pizza 6 chicken nuggets 2 rice krispie treats and 2 chocolate milks. For dinner I had two bowls of chili a glass of milk and then texas sheet cake for desert I'll probably have more later but it's only 8. That's kind of an average day of my diet but for supper I usually ahve a meat starch and veggie. I got the workout off of bodybuilding.com yes you were right. If you guys could help me sort out what I should and shouldn't do that would be great.

[jimmies21]

Thanks for all of your input so far I turned 16 last November and I have only worked out 2 off-seasons with my high school team doing what I named in my original post. I do pitch and play ever other position in the infield. My main focus is to gain some pounds so I'm not so skinny. Yes I would like to have it all be muscle but if I can get 70% muscle and 30% fat of the weight I gain I'd be happy. Yes I do eat a lot for example today I had 2 packets of oatmeal for breakfast with 2 glasses of oj the I snuck a nutri-grain bar in geometry. For lunch I had a piece of pizza 6 chicken nuggets 2 rice krispie treats and 2 chocolate milks. For dinner I had two bowls of chili a glass of milk and then texas sheet cake for desert I'll probably have more later but it's only 8. That's kind of an average day of my diet but for supper I usually ahve a meat starch and veggie. I got the workout off of bodybuilding.com yes you were right. If you guys could help me sort out what I should and shouldn't do that would be great.

Phillies Fan,

I would guess you are eating roughly 2200-2500 calories per day, it's tough because I don't know your exact portion sizes. If you want to pack on some weight, you need to be in the 4000 range.

Find a Myoplex type drink that you can add as 4th and 5th meals.

[Jon Doyle]

Don't bother with any pre-mixed powder like Myoplex Mass - too many empty calories...

Work up to taking this shake in addition to your current meals...

12 oz milk
1 cup oatmeal
2 tbsp natural peanut butter
1 scoop protein
1 banana

Have to run but will make training comments later.

[hawkiirock]

substitute milk for the oj and take a couple of Natural peanut butter and jelly sandwiches to school. Eat one mid morning and one mid afternoon..

Smuckers is good but skippy has a new natty pb out that is really good as well


Also, Mr. Doyle gave you a nice mix on the protein drink

[PhillsPhan11]

Thanks for the responses. Could I use Chocolate Muscle Milk for the protein in the shake? I'm looking forward to the training comments later.

[hawkiirock]

I know a couple of power lifters who love muscle milk. Others dont like it. When it comes to boughten protein, just find one you really like. There are many good sites to buy off of

a couple of my favorites are allthewhey and dpsnutrition

Make sure you are getting good protein from food as well. Chicken, fish, and for your goals there is nothing wrong with some good old fashioned red meat!

Post workout nutrition is very important as well. Make sure you are getting carbs and protein right after lifting. You can use dextrose or maltodextrin mixed with your protein drink for the carbs.

Not sure how much protein Maxx and Doyle recommend. IMO minimum should be 1g /lb of bw but since you are trying to gain weight and muscle 1.5 woudlnt hurt. That is my opinion.


As for w/o's focus on compound movements such as squats, deadlifts, weighted pullups/chinups, Benchpress or DB press etc. Thanks for the responses. Could I use Chocolate Muscle Milk for the protein in the shake? I'm looking forward to the training comments later.

[PhillsPhan11]

The only reason I asked about Muscle Milk is because that's what I have been using and it's what I have handy in my cupboard. Do you know of any baseball specific exercises that I can do too, preferable to strengthen my core muscles.

[hawkiirock]

i know some but dont have the expertise of Mr Doyle or Maxx. i am sure they will post more when they see this. The only reason I asked about Muscle Milk is because that's what I have been using and it's what I have handy in my cupboard. Do you know of any baseball specific exercises that I can do too, preferable to strengthen my core muscles.

[M110fan]

Phillies Phan, Junior Year is High School I was 5'9" 145 and now I'm 6" 175, so with some training growth is definitely possible.
hanging leg raises are good for core development
crunches and sit ups are good, try them with the medicine ball
hard cardio also burns fat in the core section
I like Muscle Milk, but I usually just use it as a meal replacement shake and go with the BSN line when I'm training.
Also, if you're going to do heavy duty bench press workouts I'd so them mainly in the offseason. I usually used my offseason to really train hard and add on size. During the regular season, I mainly just ran, healed and did some forearm exercises for bat speed on my off days.

[hawkiirock]

OK PP, i was thinking about this last night and i reread your original post.. b/c i didnt remember if u were in season or offseason.


Since you are looking for offseason workout i highly suggest Bill Starrs 5x5. This version was altered some by JOHN SMITH who is a world class trainer. If you eat enough, you will put on a lot of strength and size.

--5X5---
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.

In any event i described a system in a post a while back that goes something like this:
Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.

Also i have used this program VERY often with athletes and it IS result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food.

[hawkiirock]

Now if you arent used to these lifts than you should do some basic programs and build up to this program IMO.. You need to know the proper techniques and be ready to work. Listen to your body as well. This may be too advanced b/c you could get good gains on about any program with the correct diet just b/c you are so far from your genetic limits

[wrstdude]

Don't bother with any pre-mixed powder like Myoplex Mass - too many empty calories...

Work up to taking this shake in addition to your current meals...

12 oz milk
1 cup STEEL CUT OATS
2 tbsp natural peanut butter
1 scoop protein
1 banana

Have to run but will make training comments later.

Steel cut oats are much better than rolled oats. 1 cup of steel cut oats has 600 calories-and they're GOOD calories. You can buy them at most health food stores.

Avoid pre-mixed stuff as Jon mentioned. Extremely expensive too and usually have less than 15 servings in one $40+ tub. GNC is extremely overpriced if you do ever venture down that road-many online places that are much cheaper.

Jon-Do you prefer Whey or Casein protein? Obviously whey is digested much more quickly than casein, but I just wanted your opinion on the two.

[hawkiirock]

sorry i had to run


So if you go with this program get your 5 rep max in squats, DL's, rows, bench press, and military press


Run it 5-6 weeks. Follow up with 2-3 weeks of 3x3.


You can do some speed and agility work on the off days but give at least 1 day off

[PhillsPhan11]

Thanks for the great info it seems like it would work. I wonder what Maxx and Jon Doyle think of it. This off season I'll probably give that a try mixing in some other baseball specific stuff. What are chins?

[jamesh23]

Thanks for the great info it seems like it would work. I wonder what Maxx and Jon Doyle think of it. This off season I'll probably give that a try mixing in some other baseball specific stuff. What are chins?

pulls ups, chin ups, chins all the same thing.

[Jon Doyle]

Steel cut oats are much better than rolled oats. 1 cup of steel cut oats has 600 calories-and they're GOOD calories. You can buy them at most health food stores.

Avoid pre-mixed stuff as Jon mentioned. Extremely expensive too and usually have less than 15 servings in one $40+ tub. GNC is extremely overpriced if you do ever venture down that road-many online places that are much cheaper.

Jon-Do you prefer Whey or Casein protein? Obviously whey is digested much more quickly than casein, but I just wanted your opinion on the two.
Whey and casein are both good. It's just a matter of what tool is best for the job. Whey isolate when you need fast action (morning, pre/intra/post workout) & casein when longer lasting (meal replacement, before bed). But I do like a mix of the two, especially for meal replacement.

The key is quality. There's only a handful of protein sources in the USA and thousands of company's that package them. With the large increase in raw material costs, most are cutting their product, making it less effective. There are brands that would never do this. One is Beverly. I like their protein the best.

[Jon Doyle]

Thanks for the great info it seems like it would work. I wonder what Maxx and Jon Doyle think of it. This off season I'll probably give that a try mixing in some other baseball specific stuff. What are chins?
Listen to the advice about compound movements.

Your training should revolve around all versions of squats, deadlifts, clean, snatches, presses, rows and pullups. That should be 80-90% of your lifting. Of course proper technique is KEY. If you are unsure how to do an exercise, don't do it unless you've been taught by a capable person.

The other 10-20% should be posterior chain work, scapular/shoulder girdle pre-hab and baseball-specific core work.

I like Starr's program, it's basic and time tested. Just be careful on the weights. They tend to get heavy very fast. At this point movement is slowed drastically (significantly lowering training effect and carryover to diamond), posture is lost (leading to injury) and trainign comes to a hault.

I usually have most of my clients train in the 40-70%, with some work in greater %'s. Most high school athletes and younger (even most colege athletes really) do not have ability to generate movement properly, especially with maximal weights. The whole goal is to increase your athletic ability. This is done by increasing ability to generate force production while moving properly (correct joint range of motion). 99% of the time maximal weights hinders this.

Stick with lower weights (yes you can build up as you go), low reps (NOT light weight, high reps) and fast bar speed.

Unfortunately, most do this exact opposite and this certainly is one reason why we are seeing so many injuries.

[cosmo34]

OK PP, i was thinking about this last night and i reread your original post.. b/c i didnt remember if u were in season or offseason.


Since you are looking for offseason workout i highly suggest Bill Starrs 5x5. This version was altered some by JOHN SMITH who is a world class trainer. If you eat enough, you will put on a lot of strength and size.

--5X5---
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.

In any event i described a system in a post a while back that goes something like this:
Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.

Also i have used this program VERY often with athletes and it IS result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food.

I think we have a winner. 5X5 is almost foolproof for putting on strength/mass.

[hawkiirock]

yes it is. If you want to gain strength and mass than it is a beast of a program. It would be good for offseason but like Mr. Doyle said, you will be using heavy weights and moving the weight slow which isn't great for baseball. It will get the size and strength up but need to do plenty of speed work on off days and after the 8 weeks or so. IMOI think we have a winner. 5X5 is almost foolproof for putting on strength/mass.

[korp]

Maxx ... I was looking on your website and kinda like the setup you have where there are 5 different periods or whatever. Just curious what kind of progress you get from athletes on a workout like that?

[LAball]

Trail mix of nuts are handy to carry, handy to sneak in, and proved lots of protien.

Hand stands and freestyle with paddles and pull-bouys are the easiest way to put on mass. You get the upsidedown triangle look. May not be great for baseball though. The Lats are a one of the biggist muscles. I wish I knew that when I was playing football.

[Maxx]

Maxx ... I was looking on your website and kinda like the setup you have where there are 5 different periods or whatever. Just curious what kind of progress you get from athletes on a workout like that?

Excellent progress on those who follow it thru-out the year. I used this set-up regularly with college baseball players. The biggest gains are always made in the fall--even though we only lift 2 days in the fall, you get a lot of guys who didn't do anything over the summer, and you have a group of untrained freshman.

The winter program is where the most work is performed, but typically, gains aren't as large as the fall because the players are no longer untrained or detrained. I use the winter program to focus on a larger variety of training goals and methods, since we no longer have to worry about fall ball practices and games. Winter is the time to really focus on building the total athlete. One problem with the winter program at the college level however, is that you lose the guys for a month for Christmas break, and most of the guys don't follow the program when they are gone.

The pre-season program is designed to get the players to their peak level and stay there as long as possible. But it is difficult since practice has now begun. Once we get to the in-season, we try to maintain that peak level as long as possible.

I think the players could make the most progresss in the summer, but with jobs, summer teams, and the lack of supervision, it doesn't always happen (speaking of D3 or high school). It's getting better because there are more kids who take the training seriously.

Here are some sample testing results fro the past: http://www.maxxtraining.com/testsample.htm
Now, these results don't tell the whole picture--my programs have changed a great deal since these results 6 years ago. Also, for some reason, none of the seniors are included in those results, and it doesn't highlight the class or level of training of those who were tested. At that time I was more concerned strictly with numbers. That's not so much the case now, but I can tell you, in most cases, when a guy experienced a large increase in number in the weight room, there was usually also an increase in production on the playing field.

I am doing high school softball now, and it is much more difficult to get a level of commitment year-round from most girls. But for those who put in the most time, it definitely pays off on the field.

[korp]

Excellent progress on those who follow it thru-out the year. I used this set-up regularly with college baseball players. The biggest gains are always made in the fall--even though we only lift 2 days in the fall, you get a lot of guys who didn't do anything over the summer, and you have a group of untrained freshman.

The winter program is where the most work is performed, but typically, gains aren't as large as the fall because the players are no longer untrained or detrained. I use the winter program to focus on a larger variety of training goals and methods, since we no longer have to worry about fall ball practices and games. Winter is the time to really focus on building the total athlete. One problem with the winter program at the college level however, is that you lose the guys for a month for Christmas break, and most of the guys don't follow the program when they are gone.

The pre-season program is designed to get the players to their peak level and stay there as long as possible. But it is difficult since practice has now begun. Once we get to the in-season, we try to maintain that peak level as long as possible.

I think the players could make the most progresss in the summer, but with jobs, summer teams, and the lack of supervision, it doesn't always happen (speaking of D3 or high school). It's getting better because there are more kids who take the training seriously.

Here are some sample testing results fro the past: http://www.maxxtraining.com/testsample.htm
Now, these results don't tell the whole picture--my programs have changed a great deal since these results 6 years ago. Also, for some reason, none of the seniors are included in those results, and it doesn't highlight the class or level of training of those who were tested. At that time I was more concerned strictly with numbers. That's not so much the case now, but I can tell you, in most cases, when a guy experienced a large increase in number in the weight room, there was usually also an increase in production on the playing field.

I am doing high school softball now, and it is much more difficult to get a level of commitment year-round from most girls. But for those who put in the most time, it definitely pays off on the field.
Ok good deal. I think I'm gonna give it a try for the post season, summer workout after my college season is over and if alls going well continue it (have unbreakable abs series too). Lucky thing for me is I have equipment so I don't really have any excuse for missing workouts. Now our semesters are 16 weeks .. 8 weeks then a week break then the rest. What would you suggest on the time during christmas vacation? Testing the week after that 8 weeks and jumping into the preseason workout? or two weeks off to start at the beginning of jan.?

[Maxx]

It's hard to predict without knowing all of the exact dates. But typically, the fall cycle goes Sept-Oct. Winter cycle goes Nov-Dec. Do your Winter testing right before Christmas, take 1-2 weeks off for the holidays and then begin your preseason program around Jan 7th, which will usually be a 2-4 weeks before practice begins. Now, with this set-up, you can still do a typical 3-4 days of weight training until practice begins, which is when you will switch to a 2 day lifting schedule.

It takes some time to map it all out, and it is never a perfect scenario. Most of the time, I do a 7 week cycle beginning with the winter cycle, because you really only need 1 week of the first phase (the foundation phase). Go back to 8 weeks starting with postseason/summer training. when your body will be a bit detrained. Let me know if that makes sense.

[korp]

Yeah it makes sense thanks for the clarification ... excited to get started. My goal is to gain at least 10-15 lbs a year so by my senior year (year after next) I can be in the 190-200lb range of good weight because there are some kids on my team around that weight and are just straight fat a**es.