As we begin to work into the first "formal" training phase of the program please note that the previous section (Active Rest) is designed to prime the body for the training portion. This training phase is designed to build a general fitness base. In the first 4-week block you'll do a total body program to prime the system for the harder work to come.
The focus is high volume, low intensity, general fitness workouts (more reps with light to moderate loads). Gradually build the body's functional strength and endurance in the major muscle groups and joints so they can handle the stress to come in the later weeks.
Be sure to warm-up and stretch before any workout and cool down afterwards. For this beginning phase work especially on running mechanics and your trunk strength. Use dumbbells, body-weight, and tubing for the rotator cuff and scapula area. Do plyometric drills to learn how to land and stabilize the body. Do high reps with light to moderate loads for strength and endurance. Play catch and swing the bat 2-3 days per week for about 10 minutes. Each week you will increase the amount and quality of your skill training as you move further along in the training.
Workout
(using the same plan as Active Rest phase only with weight added)
M/W/F
3 sets - 10 reps
Concentrate on proper form and adding more weight only when all the reps in each set can be completed.
Next week we will talk about position specific focuses and nutrition