A cheat sheet will be available under the "In Season" Tab as well!
How do I want to approach season lifting?
The goal of in-season lifting is NOT to get huge gains.
If you have been lifting for a while (routinely for 3+ months straight) the goal is to maintain strength. You shouldn’t be aiming for major physical transformations during the season.
If you are just getting started with Lights Out, these workouts will be targeted at getting your ‘baseline’ strength up without encouraging any major adaptations to your movement.
I don’t want to get sore.
This is where we need to take a measured approach, and adapt lifting practices based on your playing.
As I mentioned above, the goal is not to get huge ‘gains’ during the season.
Lifts will be higher volume with lower weight. For example, if in January, you had 5 sets of 3 reps for squats, and your last set you maxed out around 315lb’s….
In season, your squats will be closer to 4 sets of 6, and your last set will probably want to be around 265 (85% of max).
Blood flow and muscle activation are the goals here, not tearing down your muscles.
What if I play ‘everyday’ as a non pitcher?
You should aim for 3 workouts a week. Don’t work out on a game day.
(these lifts will be in Teambuildr, and will be labeled as such)
1 full body
1 upper body
1 lower body
A 4th workout of the week can be an “Any Day Workout” which focuses more on activation and blood flow and will not cause any level or soreness or stiffness.
What if I’m a true PO and I start games?
You’re in luck, you have the ‘easiest’ in season lifting schedule for a pitcher. We schedule your lifts around your starts, and can typically get 4 good lifts in (assuming you’re on a semi regular 7 day starter schedule).
Given the unpredictability of high school schedules however, we will aim for 3 lifts with a 4th supplementary lift which can be performed if the week allows for it.
(these lifts will be in Teambuildr, and will be labeled as such)
1 Heavy Lower Body
1 Heavy Upper Body
1 Moderate Full Body
1 ‘Any Day’ Workout
I’m a PO but I come in relief about 2 times a week
This type of schedule is a little more difficult to plan around. The goal is still to get 3 lifts in, but it requires planning around the game schedule / your availability for your next outing.