WESTLAKE THUNDER BASEBALL GENERAL STRENGTH TRAINING RULES
1. If you are going to play for Westlake Thunder Baseball you will need to follow the prescribed workout. Players should not attempt weights they cannot handle or
exercises that have not been prescribed. Questions about the program should be
directly asked to the coach.
2. Maintain proper conduct at all times. Put all barbells and plates back where they
belong. If you get something out; put it back
3. Wear proper attire. The proper attire for strength training is athletic shoes with
laces tied, socks, shorts, and t-shirts.
4. No eating, drinking, or chewing. Workouts are not the time for snacks or
chewing tobacco. Players can accidentally swallow or choke on them.
5. Help and respect other players. Always help players by spotting. Do not
interfere, harass, or interrupt other players. Everyone should use proper language.
6. No lounging. Only players who are working out should be in the weight room

WESTLAKE THUNDER BASEBALL LIFTING GUIDELINES
1. WORK MAJOR EXERCISES
2. WORK EACH MUSCLE GROUP TWICE WEEKLY
3. INCLUDE SHOULDER, SCAPULAR, ROTATOR CUFF, AND CORE
The most important factor is that you never miss a workout. Be consistent.
Consistency in practice will mean consistency, and longevity, in performance. The
smarter we are in pacing ourselves and appropriately setting our challenges, the more
durable athletes we will become. Smart workouts lead to good performances and long,
healthy seasons.

WESTLAKE THUNDER BASEBALL STRENGTH TRAINING GUIDELINES
1. Always complete your baseball skill work before you lift.
2. Warm-up & stretch prior to lifting.
3. Rest periods—one & a half to two minutes for major exercises like the squat or lunge,
shorter rest periods for minor exercises. If you start cutting into rest periods, then you will
not be able to train heavy enough to get the desired results.
4. Practice good mechanics. Do not sacrifice technique for too much weight.
5. No forced repetitions. Lift each rep on your own—use a spotter!
6. Squats and lunges never under 5 reps
7. Lift the weight smoothly with strict control.
8. Utilize full range of motion on every exercise.
9. Always keep your back straight & knees bent when lifting.
10. Do all of the prescribed sets and reps for each exercise before moving to the next
exercise.
11. No lat pulls behind the head or overhead exercises.
12. Do not try and lift through the pain. Know the difference between muscle fatigue and actual
pain.
13. Complete all exercises unless you have been instructed to avoid
certain movements.
14. Post workout cool down, abdominals & trunk routine, dedicate 10-15 minutes to
flexibility.

WESTLAKE THUNDER BASEBALL SPEED WORK
Regardless of your position, speed, power, and agility are key physical components of a
baseball player. An athlete cannot reach his speed potential by simply running sprints. A
number of training elements must be fused together in order to achieve maximum running
potential. Just as a chain is limited in strength by its weakest link, sprinting is limited by
factors such as lack of muscular power, flexibility, or poor technique.
In setting up an in-season program, the drills chosen should be short and intense simulating
baseball actions. When working to improve speed, power, and agility, the muscles of the hips
and legs should be as fresh as possible. You cannot improve and maintain these components if
your legs are fatigued because the contraction of the muscles will be too slow. To keep your
legs as fresh as possible, you must give yourself plenty of rest between runs. Although you may
not be breathing hard after a run, your legs are still recovering. The energy in your muscles
must be replenished before you will be able to carry out each drill forcefully enough to improve
your speed, power, and agility.

10 YARD BURSTS 20 YARD SPRINTS
1. Will develop power and acceleration 1. Will develop acceleration and speed
2. Assume the base-stealing stance 2. Assume the base-stealing stance
3. Explode for 10 yards as fast as possible 3. Sprint 20 yards as fast as possible
4. Full recovery between runs. 4. Full recovery between runs.

LADDER SPRINTS SHUTTLE RUNS
1. Will improve speed maintenance 1. Will improve speed endurance
2. Assume the base-stealing stance 2. Assume the base-stealing stance
3. Sprint 30,40,50,60 yards 3. Sprint 30 yds and run back (10-12 s)
4. Rest one minute between runs 4. Rest 30 seconds between runs (3-6)

CARDIO WORK
Cardio workouts in the offseason are critical to working out lactic acid from throwing/ lifting
along with providing a base level of fitness that will allow for high repetition drills without
sacrificing technique from exhaustion. Cardio work can be rotated through various workouts
including jogging, biking, swimming, pick- up basketball (until preseason starts) or any activity
that produces an extended time (45 min) in your target heart rate (approx. 140-170 bpm).