Rangers Strength 18-week Program
This is the minor league off-season workout for the Texas Rangers. You can go all-in to do very movement described, or you can focus on the lifting if you don’t have the time. Either way, this foundational workout will build strength and accelerate your knuckleball development.
1: Foundation Phase I (weeks 1-3) Slow and steady weight lifting featuring high reps to lay down foundation for power
2: Foundation Phase II (weeks 4-6) Same foundational strength work but reps starts coming down
3: Strength Phase I (weeks 7-9) Reps start come down to the strength building range
4: Strength Phase II (weeks 10-12) Reps firmly in strength building range and you will see improvement in pitching after completing this phase
5: Power Phase I (weeks 13-15) Low-rep strength lifting paired with explosive movements to build power
6: Power Phase II (weeks 16-18) Power lifting paired with athletic movements to get you ready for the season