Page 19 - Fully Equipped Playbook

FUNCTIONAL TRAINING
Looking to gain power? Try more explosive movements like box jumps and rotational med ball throws. Looking to gain strength? Add more weight and do less reps. Looking to add endurance? Less weight and more reps. Another key to functional training success is changing up the style of workout every 3 weeks or so. Maybe train in a power phase for 3 weeks, then the same for a strength phase and then endurance. Not only does this type of schedule keep the body guessing and avoid plateaus, but it keeps your workout fun and interesting.
Take time to care for your shoulders. Pitchers and hitters alike. I’m talking band work or light weights to strengthen your rotator cuff and other small shoulder and forearm muscles. Certain isolated movements will help to set your shoulders in the optimal position. These simple drills will not only help to prevent injury, but will strengthen your arm as well.
LOGGING WORKOUTS IN JOURNAL
A big key for me during training is logging my workouts to make sure I’m lifting smart and to see how I’m progressing. I still have every single book! Every offseason I log my exercises, write all the numbers down, and finish by writing how I thought it went or I’d end with a motivational quote. Most of the time it would be something like “Great workout. I got better today and no one is outworking me.” This confirmed the physical and mental advantages I was always looking for. I highly recommend keeping a workout journal for all of these reasons.
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