The SIXTH TOOL PROGRAM

The SIXTH TOOL Baseball / Softball specific training program uses an organized approach to training that involves the progressive cycling of various aspects of a training program during a specific period of time known as periodization.

This program begins at the beginning of August and finishes the first week of February. This is to compliment the High School and Middle School Fall and Winter baseball / softball schedule. This leads to the school ball tryouts.

Our program can be broken down into three phases: Early Off-Season, Off-Season and Pre-Season.

The Early Off-Season (Hypertrophy) Phase 1 (August-September) is an important time in the athletic calendar. For some, it may serve as a time to rehabilitate from injuries or aches and pains that plagued them through the competitive season. While for others, it may be a time to develop their strength, flexibility, power, endurance, work capacity and nutritional habits so that they can come back next season better than ever. During this phase of training the athletes’ begin basic weight training 3 days per week for 90 minutes each day. Included in the 90 minute session will be cardiovascular training, CORE training and shoulder flexibility exercises. The MOST IMPORTANT component of the program during Phase 1 is the NUTRITIONAL EDUCATION. Each athlete will be provided with the current knowledge of the nutritional factors that affect lean muscle gain, body fat loss and performance. Goals that will be attained during this time will be: increased lean body mass, increased strength, improved shoulder flexibility and cardiovascular conditioning.

The Off-Season (Strength) Phase 2 (October-November) we build upon the success of Phase 1. Now that the athletes’ are bigger, stronger, more flexible and in better shape, we can now move into more specialized weight training movements specific to baseball. We prescribe exercises that are specific to baseball and softball so that the bigger and stronger body can focus on patterns and velocities to help improve POWER. During this phase athletes continue to train 3 days per week for 90 minutes each session. Goals that will be attained during this time will be increased lean body mass, improved rate of force development, improved shoulder and rotator-cuff flexibility and strength and increased anaerobic capacity for baseball and softball specific conditioning.

The Pre-Season (POWER) Phase 3 (December-Early February) is the time we put it all together. By this time our athletes’ are bigger, faster, more flexible, more coordinated and in much better baseball and softball condition. The final phase of the program is dedicated to baseball and softball specific movement patterns to include all of the following ; Speed specific running drills, rotational core exercise program, ground-base agility and quickness drills on our turf (because we know you don’t play on a treadmill), plyometric drills, Hitting cord program, Throwing Cord and weighted ball program and a more advanced rotator-cuff strengthening program. Goals that will be attained during this phase are increased running speed and sprinting mechanics, increased throwing and hitting velocity, improved anaerobic capacity and increased shoulder strength and flexibility. During this phase athletes train 3 to 5 days per week for 75 minutes per day.