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By Brian Smith (@FORTY3TRAINING)

ATP – Generated by the body and is the main unit of energy through the three energy systems.

  • Phosphagen
  • Glycolytic
  • Oxidative

Energy Systems

Duration Intensity Energy system(s)
0-6 seconds Very intense Phosphagen
6-30 seconds Intense Phosphagen and glycolytic
30 seconds-2 minutes Intense Glycolytic
2-3 minutes Moderate Glycolytic
>3 minutes Light Oxidative

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The above information should be the guide for baseball coaches to design their team training. In a typical baseball game the action can vary according to the play. The average collegiate player can run to first base in 4 seconds, therefore most plays last >10-15 seconds. Looking at the chart above the energy system that is used throughout the game would primarily be the phosphagen system. read more


By Joe Hudson, CSCS

Sports Performance Coach, DC Strength

It is no secret that pitching in Major League Baseball has become the dominant force in the game over recent years. Perhaps the largest contributor to pitching success at the highest level can be attributed to significant increases in fastball velocity. With average fastball velocity climbing from 89.5 MPH in 2002 to a staggering 92.0 MPH in 2014, it is no surprise pitchers at all levels are striving to throw harder. Young pitchers are seeking every way possible to light up the radar gun come spring, with arguably the most highly recognized method coming from weighted ball training. read more


By: Ryan Faer (@Ryan_Faer)

Running a strength-training program at the high school level is difficult enough for strength and conditioning coaches, let alone pure baseball coaches.

While there is no perfect or easy formula for a perfect training program, there are a few ways that you very easily take the unorganized chaos that usually ensues the gathering of 20-30 high school-aged student-athletes in a small space, and make it a well-oiled machine.

It all begins with efficiency; getting the most out of your workouts with the little time you will most likely have allotted for the weight room. read more