ADVANCED STRENGTH TRAINING

(Derek Lilliquist-certified American Fitness and Aerobic Association)

This section is a Strength and Conditioning regimen that Derek Lilliquist has
designed for a local high school. It is used in the off-season to establish a strength
base for the spring baseball season. This is not a “How-to lift weights” book but
rather an outline and a guide to give the coach an idea of how to conduct strength
training.

It is very important that players use correct weight lifting techniques. They should
only attempt these drills with a trained strength coach or personal trainer.

Baseball is becoming a specialized sport in which weight training has become an

essential element. Athletes are training younger for baseball and they are also playing
the game year round. In Florida we play our high school season and take 2 weeks off.
Then we go on to American Legion and play a 40-50 game schedule. After 2 weeks
off we start our fall-winter conditioning program. This consists of lifting weights
Monday, Wednesday and Friday. On Tuesday and Thursday we do a cardiovascular
and abdominal workout and then we go to the field. We concentrate on defensive and
offensive drills from 3pm –4pm and then sometimes play a 7-9-inning game. We
force the kids to play through normal stiffness from the weight room. As long as we
offer advice as to biomechanical motions, and the fact we know our kids, they are
able to lift weights and play games with very positive results. We do not want the
kids to make mechanical corrections from stiffness. We want them to make
adjustments because they are right. The body tends to find the motion that doesn’t
aggravate the stiff or sore areas (path of least resistance). It is important that we look
for that and make corrections.

I would also like to mention that as coaches we must be flexible in areas concerning
our kids. This is not an overnight process, it is a way of life. They will never forget
how to lift weights once they are taught the proper mechanics, the proper breathing
and proper schedule to achieve positive results through weight training. With this
program we are seeing exceptional gains in speed, power and velocity.

If your team is not training in the weight room they are going to be left behind. Take
note that this is only a guideline. We use three, sometimes four, exercises for each
body part we train. A player should not lift his maximum weight. The number of
repetitions and the quality of those reps are the most important thing. They are not in
the weight room to ‘bulk up.’ They are there to gain strength and maintain flexibility.
WEEK ONE
One week of work is as follows:

Day 1- CHEST

We start by warming up for 15 minutes by treadmill run or bicycle. We use this

time to warm the muscles by creating a rapid blood flow. Don’t forget to stretch.
before every session.
? Bench press or flat bench w/ dumbbells. Sets-4 Reps 12-15
? Incline press or Incline w/ dumbbells. Sets-4 Reps 12-15
If we start with flat bench presses we use incline dumbbells. Conversely if we
start with flat bench with dumbbells our next exercises will be incline presses
with the bar.
? Flat bench fly’s or incline fly’s every other week.

BACK

We stay away from behind-the neck-pull downs because with that exercise we put
our shoulders in a dangerous position.
? Bent Bar Pull downs- Sets-4 Reps 12-15
? Dumbbell Rows- Sets 4 Reps 12-15
? Chin-ups (not pull-ups) Sets-4 –failure
? Close Grip Pull downs-Sets 4 Reps 12-15

After the first day of chest and back exercises we then work on abdominals. In the
crunch position we start with sets of 15 reps to exhaustion.

Day 2- CARDIOVASCULAR AND ABDOMINAL workout. We do this to flush out

the system. We want to get rid of as much lactic acid as possible. We also go through
our baseball related drills on the field: throwing, hitting, pitching and defensive
situations.

ABDOMINAL WORKOUT
? Crunches(straight)-25 reps
? Crunches with a twist (elbow opposite knee)
? Legs halfway in crunch position-25 reps
? Legs straight up-reach for toes and release back to starting position- 25 reps
With the high school team we complete 4 sets 4 times for a total of 400 reps.

DAY 3-LEGS

Legs are our primary focus with total emphasis on strengthening, not how much weight
we can squat. In this workout we begin by warming up all muscles.
Then we start isolating each of the different areas. We do this for all our workouts, for
every area we train: Total, Total, Quads, Hams, Hips and Calves.
? Squats or lunges (alternate each week) Sets 4 Reps 10-15
? Leg Sled or hack squats Sets 3 Reps 10-15
? Leg Extensions (Quads) Sets 3 Reps 10-15
? Leg Curls (hamstrings) Sets 3 Reps 10-15
? Hip abduction and Adduction 2 each 10-15
? Calf raises Sets 3 Reps

DAY 4-

Same as day 2 as far as ‘cardio’ and ‘abs’ are concerned. Fieldwork consists of either
hitting or defensive drills from 3-5 PM with a 7-inning game at 5. We run distance for
20 minutes with short 40-yard sprints after a few minutes of rest. We are adaptable as to
how many sprints are done. We don’t want this to be considered punishment.
Flexibility is the key to keeping kids interested and excited about cardiovascular
training.
Running distances is not fun so we try to have a good mix of different courses and
distances so they don’t get bored.

DAY 5- BICEPS & TRICEPS

? Straight bar curls Sets 4 Reps 10-15

? Bent Bar Curls (close grip) Sets 3 Reps 10-15
? Hammer Curls Sets 3 Reps 10-15
? Reverse Curls (prone position of hands) Sets 3 Reps 10-15
For biceps the only way we can isolate different areas is by changing hand positions
and back elevations during the pulling motions. For triceps we want to isolate the
muscle totally.
? Triceps Push Downs (straight bar) Sets 4 reps 10-15
? Dips Sets 4 reps x failure (alternate weekly)
? Close Grip Bench Sets 4 Reps 10-15
? Overhead Dumbbell Extensions Sets 4 reps 10-15
? Bent Bar Tri Extensions (Push downs) Sets 4 Reps 10-15

The following week we eliminate the biceps and triceps work and substitute
shoulder exercises on an alternating basis.

SHOULDER

? Seated Dumbbell Presses Sets 4 reps 10-15

? Straight arm lateral Raises (front) Sets 3 Reps 10-15 each arm
? Upright Rows Sets 4 Reps 10-15
? Bent Over reverse Fly’s Sets 3 reps 10-15
Shoulder work is tricky. We stay away from military presses and behind- the neck-
military presses. It is important to maintain flexibility.
DOT DRILLS

The Dot drills are very good drills for developing balance, agility and over-all
athleticism. We do them in the weight room.
There are 5 dots on a 4’ x 6’ rubber mat. The drills consist of jumping from dot to
dot 4 different ways. The routine is timed and the players attempt to do them in 45
seconds.
1. With both feet spread on the first 2 dots the player jumps to the middle dot and
then to the other end dots. He then jumps backwards to the middle and to the
first 2 dots.
2. Starting with the right foot on the left dot he jumps left, right, middle, left, right,
middle, right left. (one leg)
3. Repeat with the left leg.
4. With both feet on the first dot he jumps left, right, middle, left, right and back.
5. Both feet spread and then spin around.

We also jump rope on days we do agility drills.

This routine is a guide. It is not etched in stone. We make adjustments to our

program to remain flexible. We listen to the kids’ comments about soreness so we
can make modifications.
 STRENGTH AND CONDITIONING OFF-SEASON PROGRAM
HIGH SCHOOL BASEBALL

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Warm-up CHEST ABDOMINAL LEGS ABDOMINAL BICEPS

& BACK CARDIO CARDIO TRICEPS
AGILITY
Stretch AGILITY SHOULDER
(Alternate Weeks)

Warm-up ? Bench Press or Flat ? Straight ? Alternate ? Straight ? Straight Bar

& Bench with Crunches Crunches Curls
Squats and
Stretch ? Dumbbells ? Crunches ? Crunches ? Bent Bar
Lunges
? Incline Press or with a Twist with a Curls
? Legs ? Leg Sled or Twist ? Hammer
Incline with
Halfway up Hack Squat ? Legs Curls
Dumbbells
? Leg Extensions ?
? Bent Bar Pull downs in Crunch Halfway up Reverse
(quads)
? Dumbbell Rows Position in Crunch Curls
? ? Leg Curls Position
? Chin-ups (not pull- Legs Straight
? Hip Abduction ?
ups) Up Legs ? Triceps Push
? and Adduction Straight Up
? Close Grip Pull Dot Drills downs
? ? Calf Raises ?
downs Jump Rope Dot Drills ? Dips
? Jump Rope ? Close Grip
? 20 Minute ? 20 Minute ? Overhead
Run Run Dumbbell
? Sprints ? Sprints Extensions
? Baseball ? Baseball ? Bent Bar
Field Field Tri-
Extensions

? Seated
Dumbbell
Presses
? Straight Arm
Lateral
Raises
? Upright
Rows
? Bent Over
reverse Fly’s

(This schedule is a personalized lifting schedule.)

WORKING WITH A GROUP

It is one thing to design a strength and conditioning program for one player. It’s quite
another thing to design a workout for a group of kids and to work around other sports in
the weight room. In the fall, when baseball players are weight training they are competing
for time in the weight room with wrestling, basketball, cross-country and football.

Time and space are at a premium. We have 35-40 kids, JV and Varsity who are in the
strength program and will be trying out in the spring (In Florida tryouts are in January.).
That is a lot of different ages, sizes, experience and strength levels.

The trick is to devise a program that will work for everyone and have the time to put it to
use. This is the program Derek Lilliquist has developed.

We pair up an experienced, older player with a younger one so he can get help with
technique and the heavier weights. The coaches try to help with technique as much as
possible but it is a large weight room so the kids have to pay strict attention to technique
and not try to over-lift.

The players lift on Monday, Wednesday and Friday.

The following page is the lower body workout on Wednesday. The players go through
sixteen stations at intervals of about 1-½ minutes. Each drill is about 40 seconds with a
40-second rest as each partner takes his turn.

After everyone goes through each station, they run a timed, 2-mile course.

The upper body program on Monday and Friday is not as rigid as the players use various
weights that are suited for their age and strength levels.
Wednesday-Lower body and agility

Station 1-Dot drill –feet Station 2- Sumo lift Station 3- Dot drills Station 4- Plyos. Box
spread, close feet, with 65-lb. weight. with left foot only. jump.
spread to both feet,
repeat backwards.

Station 5- Dot drill, Station 6- Lunges with Station 7- Dot drills, Station 8-Box step up.
right foot only. 45-lb. Weights. both feet together. The drill is performed as
rapidly as possible the
last 20 seconds.

Station 9- Straight leg Station 10- Leg Station 11- Leg curls Station 12- Leg sled x 2
hamstrings lift. extensions

Station 13-16- Squats Attention to good Younger players may Derek Lilliquist
with increased weights. technique is essential. forego the heavier positions himself so he
weights. has an overall view of
the room.

Derek Rogers Jarod Odom (Toronto- 27th round draft pick 2002) and Neil Wilson (Colorado-5th round pick
2002), juniors at Vero Beach High School were featured in these drills.
MONDAY AND FRIDAY WORKOUTS

Again the focus is on working with the facilities and the time you have available.
The players go through different upper body lifts. The younger kids have lighter
weights available to them.

The players also do medicine ball work and jump rope.

On Mondays the players are put through different sprint courses (gassers, sprint 90
feet, walk back x 10, etc.) and on Fridays they do abdominal work.

No behind the back pull-downs. They may lead to shoulder impingement.

There are other high-risk, low reward lifts such as; military presses, pull ups,
upright rows.

Pitchers do light dumbbell exercises for the rotator cuff and also do flexible tubing
exercises.
Examples of Mondays and Fridays

Chin ups-not pull-ups Dumbbell Rows Dumbbell Fly’s Dumbbell Press

Back Back Shoulder Shoulder

Hammer Curls Bent Bar Curls Bench Dips Dumbbell Overhead Ext
Biceps Biceps Triceps Triceps

Rope Roll-ups Wrist Curls Dumbbell Flat Bench Flat Bench Press (straight
Forearm Forearm Press Chest bar) Chest

Dumbbell Push-ups Dumbbell Incline Press Dips Lat Pull downs

Chest Chest Triceps Back

Abs- 25 reps x 4 Abs- 25 reps x4 Abs- 25 reps x 4 Abs- 20 seconds x 4

Feet Flat Legs stabilized Legs straight up. 6” off the floor