SMART POWER TRAINING BASIC PROGRAM

SMART POWER TRAINING The smart power training program brings together all of the following:

• STRENGTH AND POWER TRAINING and FEEDBACK & GOALS, PERIODIZATION
• SWING MECHANICS and SKILL LEARNING & DEVELOPMENT

STRENGTH AND POWER TRAINING Strength and power training are the foundation for home run power. Good swing mechanics are important, but home run power comes from muscles contracting rapidly.

There is increasing evidence that to develop maximum power, training must use power as its measurement (not how many pounds you lift but how many pounds and how fast you lift them). In several studies, athletes who maximized their power output while training, out performed those who maximized strength (weight lifted). Power is developing the greatest force in the shortest time.

Power training follows two important principles:

• MUSCLES GET STRONG AT THE SPEED THEY TRAIN AT.
• MUSCLES GET STRONG OVER THE RANGE OF MOTION THEY TRAIN AT.

From a training perspective, this means you must train using exercises that use the same or similar motion and are as fast or faster than swinging a bat.

Studies show that muscles develop maximum power when loaded to approximately 30% of their 1 repetition maximum (1 RMX). 1 RMX is the amount of weight that you can only lift once (cannot perform 2 consecutive repetitions).

Ballistic Overload Training (BOT) combines all of these principles. BOT uses different swing loads (we call it Variable Overload Training) combined with the specificity of training principle (swing training exactly duplicates the event you are training for).

You must attempt to perform these exercises with maximum intensity and effort (mentally psyched). Research indicates that for high speed events such as hitting and throwing, the "intent" (brain telling the muscle) to go fast is very important. This means every swing must be attempted by telling yourself to accelerate the bat as rapidly as possible.

FEEDBACK & GOALS You will not make significant improvements unless you have goals and can measure your progress (results). Measuring results and using those results to modify your training is called feedback. Measuring and using results is necessary to establish goals. Goals need to cover several different time frames. Very short (from swing to swing), short (work out to work out), medium (week to week), long (month to month) and annual (year long). Strength training goals are easy to measure (weight and repetitions lifted). Power is more difficult. That is why the SMART POWER computer/trainer is so important. You now can measure and set power training goals.

SWING MECHANICS Swing mechanics are probably the most confused issue in baseball training. Every coach has his/her favorite theory of hitting or favorite way of teaching. Batting stance is the most abused and misunderstood part of hitting. We have reviewed hundreds of batters at the major league level. We have seen dozens of stances. Guess what? Once they start their swing, the mechanics are all the same. The differences in swing mechanics are in the amount of emphasis each batter places on a particular part of their mechanics, such as hip rotation, swing loft (flat vs. upward), and swing power (full out swing vs. controlled swing).

Don’t misunderstand the above to mean that every major leaguer’s swing is perfect. What we are saying is that the mechanics of the swing (one that develops the best bat speed, power and control) are always the same. It’s the individuals physical and mental capabilities that determine how hard he can push the mechanics.

One of the great advantages of using the SMART POWER system is that swing mechanics almost take care of itself. As you train to achieve maximum speed and power, you will make changes to your mechanics. Changes typically are small and sometimes you are not aware you are making them other than the fact that your speed and power have increased. Maximum speed and power can only happen with good swing mechanics.

PERIODIZATION Periodaztion is the least understood and most neglected part of power training. Most coaches and athletes train under the principle that more is better. Either they train continuously at maximum effort and or try to do it all in too short a time frame. This can lead to the classic problems of "burnout", over training or the "wall" that all athletes encounter at some point(s) in their competitive life. If you wish to compete at the highest levels, your training program is year round. Training for a short period just prior to the season will "get you back to where you were the year before". To make significant improvement from season to season requires a 12 month training program.

Muscles get stronger and bigger as they try to adapt (protect themselves) from the stress of and recovery from training. There is a very important relationship between the period of stress and the period of recovery. Periodization is typically expressed in "cycles". Micro-cycle is usually the shortest training cycle (typically one week). Meso-cycle refers to a period of several months to a year. Macro-cycle is typically a year or more of training. The SMART POWER TRAINING program is based on an eight Meso-cycle training sequence (8 training periods in the year).

If you cannot maintain a 12 month training cycle because you are playing other sports or just do not have the dedication, short cycle that we call NR-cycle (Neural Recruitment cycle) is used. The NR-cycle is based on the fact that if fast twitch muscle is not trained on a regular basis, the ability to generate peak power decreases rapidly. The NR-cycle maximizes the recruitment (makes it available) of fast twitch muscle (power muscle) used to swing a bat.

THE SMART POWER TRAINING CYCLE The smart power training system is a 12 month training system. Shorter cycles are possible, but maximum results will only happen over a 12 month period.

THE NR SHORT CYCLE PHENOMENA Players who have not trained previously at a high level (taken 500-1000 swings a week), or have not trained at maximum mental intensity (which is about 98% of all players) may gain a significant speed and power. This increase in speed/power is due to an increase in the recruitment (getting all of the fibers to work) of the fast twitch muscle fibers. The amount of gain depends on how highly trained the muscles are. To get this increase, you must subject the muscles to a 6-8 week period of intense training (NR-cycle).

THE OVERLOAD-OVERSPEED TRAINING SYSTEM SMART POWER SWING TRAINING uses the OVER LOAD-OVER SPEED principle of power development. A number of studies have shown that if you train with bats heavier than and lighter than your standard bat, significant increases in bat speed and power can occur.

What makes the SMART POWER system even more effective is that you measure every swing. Developing maximum power is as much a mental exercise as it is physical. Seeing your swing results enables you to push to your maximum capability. The SMART POWER program uses 4 fundamental bat (swing) weights, heaviest, heavy, regular and light.

Several different training aides are used with your regular bat to create your heaviest swing load. You can use POWER FINS, PROCUT-12 or PROCUT-16. These can be used alone (POWER FINS ONLY or PROCUT ONLY) or together (POWER FINS AND PROCUT).

The heavy bat is a bat that weighs 25% more than your regular bat. As an example, if your regular bat weighs 28 ounces, your heavy bat will weigh 34 ounces (28 + 7). We recommend adding weight to your regular bat.

The light bat will weigh 25% less than your regular bat. As an example, if your regular bat weighs 28 ounces, your light bat will weigh 21 ounces (28 - 7).

STARTING YOUR SMART POWER TRAINING Hitters of all ages must decide what their long term training goal is. This typically varies from year to year and sometimes month to month. The more specific your long term goals usually result in better training programs. It is a mistake to think just buying a SMART POWER TRAINING/COMPUTER and taking swings will develop your full capabilities. The earlier in your baseball career that you can set long term goals, the more successful you will be.

TWO TYPES OF SWING TRAINING Two types of workouts are used in smart power swing training. Ballistic Over Load training (BOT) and Reaction Power Training (RPT).

BALLISTIC OVER LOAD TRAINING BOT uses OVERLOAD and UNDERLOAD (OVER SPEED) swing training. This type of training was first used by the Russians and East Europeans as part of their Olympic track and field training. They found that by training with a heavier and lighter implements (javelins, shot puts, discus, etc.), they could improve their power (distance). They found that the implement could not be more than 25-30% heavier or lighter (if devices heavier/lighter than 30% were used, less or little improvement resulted).

Professor Coop DeRenne of the University of Hawaii applied these techniques to baseball players. He found that training (swinging the bat a specified number of times) using a heavier bat and then a lighter bat (bats were up to 30% heavier and lighter than players regular bat) produced significant increases in bat speed.

Additional research indicates that exercise programs that maximize total power (not maximum weight) produce the fastest and greatest gains in swing power and quickness. Power is strength AND speed together.

Over loads and under-loads should be varied from training session to training session.

SETPRO has further improved on these training techniques by giving immediate feedback of swing performance (speed, power, reaction time).

REACTION POWER TRAINING (RPT) RPT combines power training and reaction/response time. Swing power must be combined with vision and muscle timing to successfully drive a pitched ball. To get the full benefit of RPT it is important to understand the swing sequence.

POWER SWING MECHANICS For high level players (baseball and fast pitch softball), the swing sequence begins approximately .40 seconds before the ball is released. It takes approximately .15 seconds from the time the brain says start your stride until the stride actually begins. The stride always begins at the same point in the pitcher’s windup-release whether you swing at the pitch or take the pitch.

The stride does two things. First it starts the entire swing sequence and establishes the timing of the swing. The decision to swing or take the pitch occurs approximately half way in the stride (or approximately .2 seconds after the pitcher has released the ball). If the decision is to swing, as soon as the lead foot plants the actual swing begins (knob of bat starts forward along the path of the ball).

The second thing the stride does is set up the hip rotation. As soon as the front foot starts to make contact (ball of front foot), the back knee starts to turn in and downwards (some people call this squish the bug, but this is wrong motion and causes less than perfect mechanics). The front leg (thigh) starts pulling the rear hip (high) around. Failure to maintain continuity (not one continuous motion) of step to swing is a common problem (batter steps and then swings instead of stepping into the swing). Hip rotation is so important because the muscles of the upper body (torso, chest, shoulders) pull against the hips. Rotating the hips also provides eccentric muscle action (muscle stretch) which is required for maximum muscle contraction force. The front leg pulling action (pulls the back hip/thigh around) causes the front leg to straighten (blocking action). The waist, chest and shoulders follow the hips (as a result of the muscles contacting). The arms are pulled by the shoulders. As the hips begin to slow, the shoulders reach maximum speed (energy is transferring from hips to upper body). The arms continue to follow the shoulders. The knob of the bat begins to move. The hands are close to the body. Extending the arms too soon (away from the body) robs power, loses bat control and causes a sweeping swing. The goal is to get knob speed (bring the knob/hands to the PATH of the pitch (baseball)). The arms begin their extension to the front side of the body. This slows the shoulders. As the arms reach full extension, the knob will rapidly slow almost to a stop. The barrel of the bat will rapidly pivot developing maximum tip speed at ball/bat contact. At contact, there is nothing the muscles can do to add more power (bat-ball contact only lasts 1-2 one thousandths of a second). The follow through has no effect on the ball. Follow through is important in setting up the bat/ball contact because a good follow through usually improves contact.

Your goal is to develop maximum power (bat speed) at pitch contact. SETPRO’s COMPUTER/TRAINER will show you bat speed (SP1A, SP3A, SPRT5A), bat power (SP3A, SPRT5A) and vision swing timing (SPRT5A/VIPER-RT). SP-5 mode is used for RPT training.

YOUR SMART POWER SWING TRAINING PROGRAM The most important part of your SMART POWER TRAINING is doing it correctly. You must swing each swing-weight to "failure" ("failure" means you have failed to exceed your previous best total power for TWO CONSECUTIVE SWING SETS). Every swing should be at maximum effort (more speed/power than the previous swing). A complete Ballistic Overload work out with four swing weights will require 100-200 swings. Typically you will not reach maximum total power until your third set and then you will have 2 additional sets in trying to do better. At 10 swings per set, this would be 5 sets (5x10=50 swings). A full 4 swing weight BOT would result in 200 swings (if each swing weight averaged 4 swings).

Every player has their own individual training needs. How and when you train depends on time of year (number of games you play a week). You would not do BOT training the day of a game. You could do a RPT program 3-4 hours prior to your game.

During the season 1-2 Ballistic Overload Training and 1 Reaction Power Training (RPT) sessions a week is enough (you should always pay attention to what your body is telling you). If you feel tired or sluggish, take a break for several days. Pre season POWER CONVERSION training should be your heaviest swing training, typically 3-5 BOT/RPT sessions a week for 5-6 weeks.

BOT TRAINING PROGRAM BOT training is based on SWING SETS. A SWING SET is a fixed number of swings (typically 10-20).

SP-1A If you are using the SP-1A you would take and count your swings, mentally averaging your bat speed. When your can no longer improve your average bat speed (for two swing sets), then take a 3 minute break and then start the next swing weight.

SP-3A, SPRT5A If you have an SP-3A or SPRT5A, this number is programmed into FUNCTION 5 of the SETPRO TRAINER. If you have a SP-3A or SPRT5A, the TRAINER will count each swing (the number set in PROGRAM FUNCTION 5). When the programmed number of swings are reached, the TRAINER will display total power (indicated by a small triangle in the upper left corner of the display) for the number of swings taken. The TRAINER will then display the best previous total power for the current workout (at the beginning of each workout, clear the previous best by pressing and holding PB3 for 2-3 seconds). The goal is to exceed the previous best total power. When you cannot exceed the previous best total power for two consecutive sets, you are done with this swing weight. Typically maximum best total power will be reached on the second to fourth swing set.

NOTE: BOT power is calculated using bat weight (PROGRAM SETTING 1), pitch speed (PROGRAM SETTING 3) and bat speed (measured on each swing by trainer). You do NOT have to change any of these settings when using different swing weights. Even though you use a heavier or lighter bat, the actual power developed is not important in BOT training. What IS important is that you exceed each previous SWING SET’S total power (for a given swing weight). Also from training session to training session, the goal is to exceed the previous training sessions maximum best total power for each swing weight.

A TYPICAL BOT TRAINING WEEK MONDAY (LOW STRIKE), WEDNESDAY (MEDIUM STRIKE), FRIDAY (HIGH STRIKE)

Regular bat with POWER FINS 10 to 20 swings per swing set. How many swings in a swing set is your decision. It should be a minimum of 10. The maximum number of swings is 10 swings after you reach your peak repetitive bat speed (maximum bat speed averaged over five swings). Peak repetitive bat speed typically occurs after 7-10 swings. Repeat set until not able to improve total power for two consecutive sets. Take a 2-3 minute rest (stretch) between SWING SETS. Perform as many sets as required to peak and then not able to exceed the peak for two consecutive sets.

Repeat above with heavy bat (bat weight 25% heavier than regular bat; if your regular bat is 26 ounce, your heavy bat would be 32-34 ounces)

Repeat above with light bat (bat weight 25% lighter than regular bat, if your bat is 26 ounces, your light bat is 18-20 ounces)

Repeat above with regular bat.

Total number of swings typically 100-200 (depends on when failure to exceed previous best occurs with each swing weight).

This is a very intense training program. it should be performed at least 4 hours before regular practice (hitting against pitching).

BOT divides the strike zone into 3 areas, (LOW, MEDIUM, HIGH). LOW STRIKE refers to lower part of strike zone. Mondays swings concentrate on this area. MEDIUM STRIKE is the middle of the strike zone (waist high). Wednesdays swings concentrate on this area. HIGH STRIKE refers to upper part of strike zone. Fridays training concentrates on this area. If one particular area of the strike zone is a weakness, you should spend more time on this area.

BOT swing loads should be varied from session to session. As an example, use POWER FINS on Monday for heaviest load, use PROCUT-12 on Wednesday for heaviest load, use POWER FINS AND PROCUT-12 on Friday for heaviest load. The same applies for light load. Use light bat on Monday. Light bat plus 3 ounce weight on Wednesday and a wiffle ball bat or wooden dowel on Friday. The important thing is to vary the load from work out to work out.

REACTION POWER TRAINING (RPT) PROGRAM RPT training combines SWING SETS and REACTION TIME. You use your regular bat. Two types of reaction training are possible (RP-1 and RP-2).

RPT WORKOUT We recommend performing 2 sets of RPT-1 and 2 sets of RPT-2 training in a RPT workout. Use only your regular bat. Take 20-30 swings in a set. Take 2-3 minutes between sets. Do RPT training on alternate days to BOT/RESISTANCE training. If you resistance/BOT train on Monday, Wednesday, Friday, do RPT training Tuesday, Thursday, Saturday.

TRAINING FOR HOME RUN POWER 12 MONTHS A YEAR Maximum swing power can only be achieved through well planned hard work. To reach your maximum potential, you need to follow this program every year of your baseball career.

THE TRAINING YEAR To develop your maximum swing power, you must have an annual plan. This plan is designed around the fact that you can only be in top competitive condition for a period of 3-4 months. After that the body starts to rebel (shut down) to protect itself. Training must take this into account.

With many players having two or more seasons, this presents a training dilemma. The bottom line is you must determine when you want your peak 3-4 month period and train accordingly.

Your training year will consist of 3 time periods, ACTIVATION-STRENGTH-POWER CONVERSION, MAINTENANCE, and TRANSITION. Assuming you want to be in peak condition by March 1st, the following cycles are performed. The first cycle is strength and strength-power development. This typically begins in SEPTEMBER and lasts for 15 weeks (1st week of December). You start with 4 weeks of getting the body conditioned to resistance training (weight training). The next 7 weeks are spent developing strength-power. After that, 4 weeks of power conversion. You then repeat the 3 cycles again (brings you to the second week of March). During the strength training cycles, you would perform 1 or 2 BOT sessions a week and 1 RPT session a week. During the power conversion cycle, you would perform 3-4 BOTs and 2-3 RPTs training sessions per week.

The second training period is in season maintenance. You perform resistance training 2 times per week and sport specific power training once a week.

The third training period is the transition phase. Here you take off from training completely for 1-2 weeks. The next 3-4 weeks are spent on training the stabilizer muscles of the body (light exercises, high repetitions). During this period no swing training. You can take batting practice, hit off a tee but keep things light.

ANNUAL SWING TRAINING PLAN We recommend a 2-1-2 BOT training program during your ACTIVATION-MAXIMUM STRENGTH training periods. This means during week one you would do 2 BOT training. During week 2 you would do 1 BOT training sessions. During week 3 you would do 2 BOT training . And during week 4 you would do 1 BOT training sessions.

If you choose to also do RPT training, substitute a RPT training session for one of the BOT sessions during a 2 BOT week.

During the power conversion cycles, do 3-4 BOT sessions and 2-3 RPT sessions per week. You could alternate training sessions (3 BOT 2 RPT first week, 4 BOT 1RPT second week, 3 BOT 2 RPT third week, etc.).

During playing season, 1-2 BOT and 1 RPT per week to maintain power.

THE NR-CYCLE The NR-cycle (Neural Recruitment-cycle) is a special training cycle used to prepare for special events (all star game(s), Fall baseball, etc.). It can also be used as the only training program if you cannot perform a 12 month program. Because it encompasses many of the same techniques as an annual training cycle it is a good introduction to SMART POWER TRAINING.

The NR-cycle combines strength, power and sport specific training. The NR-cycle typically lasts 6 weeks. Weeks 1-2 are the Strength adaptation phase, weeks 3-5 Strength/Power conversion, Week 6 Sport Conversion phase. It is assumed that you may be performing some form of regular baseball practice during the NR-cycle. You must understand that performed properly, the NR-cycle is very demanding and could affect your regular baseball practice.

NR-CYCLE Weeks 1-2 STRENGTH TRAINING Strength training is performed on Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday sequence. The typical "core" exercises performed are (1) bench press, (2) 3/4 squat, (3) lat pull down, (4) power clean, (5) tricep extension, (6) forward lunge, (7) sit ups with a twist. The first Monday is used to determine your 20/15/10 repetition weight for all exercises and that is considered your full work out. On all of the remaining days, exercises are performed in a circuit mode (one after the other) with no rest in between exercises. Three (3) rotations are performed with a 5 minute rest between rotations. If you are new to resistance training (less than 6 months of training) or you are 14 years old or younger subtract 20 % from the resistance loads specified for each rotation (rotation 1 would be 50%-20%=30%). Rotation 1 is 20 repetitions to failure. (about 50% of your one repetition maximum). Rotation 2 is 15 repetitions to failure (about 65% of your 1 RMX). Rotation 3 is 10 repetitions at 75% of your 1 RMX. Perform the situp with twist until fatigue.

BALLISTIC OVERLOAD SWING TRAINING (BOT) BOT swing training is performed on the same days as strength training. RPT training on alternate days to strength training (Tuesday, Thursday, Saturday, Monday, Wednesday, Friday, Sunday). The BOT exercises performed are (1) Power Fins with regular bat, (2) heavy bat (25% heavier than standard bat), (3) light bat (25% lighter than regular bat) and (4) regular bat. Each exercise is performed using the BOT SWING SET function (PROGRAM FUNCTION #5 set to the number of swings) set to 15 swings. Perform swing set and rest 3 minutes between swing sets. Perform until you can not exceed your best power for two consecutive sets. Perform all 3-4-3 swing weights sequence (3 swing weights Monday, 4 swing weights Wednesday, 3 swing weights Friday).

Reaction Power Training on off days. Training is 2 sets RPT-1 and 2 sets RPT-2. 20-30 swings each set. 3 min. rest between sets. Use regular bat only.

NR-CYCLE Weeks 3-5 STRENGTH TRAINING Strength training is performed on Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday sequence. The "core" exercises performed are (1) bench press, (2) 3/4 squat, (3) lat pull down, (4) power clean, (5) tricep extension, (6) forward lunge, (7) sit ups with a twist. Monday is used to determine your 1 RMX for all exercises and that is considered your full work out. On all of the remaining days, exercises are performed in a circuit mode (one after the other) with no rest in between exercises. Three (3) rotations are performed with a 5 minute rest between rotations. If you are new to resistance training (less than 6 months of training) or you are 14 years old or younger subtract 20 % from the resistance loads specified for each rotation (rotation 1 would be 60%-20%=40%). Rotation 1 is 10 repetitions, about 75% of your 1 RMX. (75% of your one repetition maximum). Rotation 2 is 8 repetitions, about 80% of your 1 RM. Rotation 3 is 5 repetitions at 87% of your 1 RM. Perform situps to failure.

BALLISTIC OVERLOAD SWING TRAINING (BOT) BOT swing training is performed on the same days as strength training. RPT training on alternate days to strength training(Tuesday, Thursday, Saturday, Monday, Wednesday, Friday, Sunday). The exercises performed are (1) Power Fins with regular bat, (2) heavy bat (25% heavier than standard bat), (3) light bat (25% lighter than regular bat) and (4) regular bat. Each exercise is performed using the BOT SWING SETTING set to 10 swings. Perform swing set and rest 3 minutes between swing sets. Perform until you can not exceed your best power for two consecutive sets. Perform all 3-4-3 swing weight sequence.

UNLOAD CYCLE The body must be given a chance to rebound (recharge). This typically should happen during week 4 (sooner if you are feeling excessive fatigue). During week 4, cut back on all of your training by 50%. One suggestion would be to perform only one rotation on Monday. Take Wednesday off. Do two rotations on Friday. Then return to 3 rotations on Sunday.

RPT TRAINING Is 2 sets RPT-1 and 2 sets RPT-2. 20-30 swings each set. 3 min. rest between sets. Use regular bat only. During unload week, do only 1 BOT and 1 RPT session.

PLYOMETRIC TRAINING Plyometric drills are performed with maximum explosive effort. Polymeric training is performed after BOT training. The plyometrics drills are (1) Split Jump, 2-3 sets of 5 to 8 jumps with a 1 minute rest period between jumps. (2) Side Throw With Medicine Ball or Horizontal Swing With Dumbbell, 15-30#, 3-5 sets, 10-15 reps per set, 1 minute rest between sets. (3) Side Jump, Sprint, 3-5 sets, 4-10 jumps and one sprint of 40 yards. (4) Stride Medicine Ball Throw, 4 to 15# balls, 2-3 sets, 10-20 throws per set, 1 minute rest between sets. During unload week, skip one plyometric training session.

NR-CYCLE Week 6 STRENGTH TRAINING Strength training is performed on Monday, Wednesday, Friday sequence. The exercises performed are (1) bench press, (2) 3/4 squat, (3) lat pull down, (4) power clean, (5) tricep extension, (6) forward lunge, (7) sit ups with a twist. Monday is used to determine your 1 RMX for all exercises and that is considered your full work out. On all of the remaining days, exercises are performed in a circuit mode (one after the other) with no rest in between exercises. Three (3) rotations are performed with a 5 minute rest between rotations. If you are new to resistance training (less than 6 months of training) or you are 14 years old or younger subtract 20 % from the resistance loads specified for each rotation (rotation 1 would be 60%-20%=40%). Rotation 1 is 10 repetitions at 75% of your 1 RMX. (70% of your one repetition maximum). Rotation 2 is 5 repetitions at 87% of your 1 RM. Rotation 3 is 1 repetition at 100% of your 1 RMX. Perform sit ups to failure.

BALLISTIC OVERLOAD SWING TRAINING (BOT) BOT swing training is performed on the same days as strength training. RPT training on alternate days to strength training(Tuesday, Thursday, Saturday, Monday, Wednesday, Friday, Sunday). The exercises performed are (1) heavy bat (15% heavier than standard bat), (2) light bat (15% lighter than regular bat) and (4) regular bat. Each exercise is performed using the BOT SWING SET function (PROGRAM FUNCTION #5 set to the number of swings) set to 15 swings. Perform swing set and rest 3 minutes between swing sets. Perform until you can not exceed your best power for two consecutive sets. Perform all 3 swing weights.