I’ve lifted weights pretty seriously for two baseball offseasons now, but a part I still suck at is how to make the transistion from lifting heavy weights to building power. This offseason my plan is to do start with Rippetoe’s Starting Strength because of it’s simple design, use of compound movements, and the strength gains that can be carried over to sport specific situations.
The next phase is what I’m having trouble with.
In the past, I’ve been able to get by, by doing power cleans and that’s pretty much it. But, I have no interest in just getting by anymore, I know the focal points of next year are going to be:
- Clean and Jerks
- Bent Press
For lack of a better word, I’ll call these the ME movements, so that would lead to the assistance being:
- Medicine Ball Work
- Olympic Squats
- Military Press
Now that I have established this, I have no idea how to incorporate it together, or if I’m using it correctly. I’ve been reading the Vert/Speed thread, but I’m still trying to apply what I’ve learned. After I learn how to apply this I should be safe.
My periodization for the two programs, after I figure out how to set up the second phase, will be Rippetoe’s from September - November, and the more “Power” olympic style phase will be from December - February. Proper deloading methods will be taken to prevent injury, so I think sticking with a program for 3 months in a row should be safe.