Texas Baseball Ranch November 2017

DATES Dec. 11–14 and Dec. 18–21 THE TEXAS BASEBALL RANCH IS OFFERING A SPECIAL HOLIDA SESSION FOR THEIR ALUMNI ATHLETES Service Highlight BASIC SCHEDULE Two mindset presentations each day.

It’s the exact same program as in the summer.

IN THE MORNING : Mobility, flexibility, stability,

Speed & Strength/Mobility: Become a Better Mover: 9:30–11:30 a.m.

ladders and hurdles, angled plyo boxes, fighting monkey protocols, medicine ball wall series, Bulgarian bag, running med ball throws, suspension trainer, seven innings of Hell, ropes series, sled series, get up sprints, and sand pit work. IN THE AFTERNOON: Command, connection, velocity enhancement, differential throwing series, arm care, and recovery protocols. TO RESERVE YOUR SPOT: Call us at (936) 588-6762 or email Samantha@TexasBaseballRanch.com. We hope to see you this December ... or next June. Happy holidays and merry Christmas!

Throwing Program: Become a Prolific Thrower: 1:30–3:30 p.m.

COST One week: $1,299 (If you register before Nov. 22, it’s $999.)

Two weeks: $2,499 (If you register before Nov. 22, it’s $1,699.)

ENROLLMENT LIMITATIONS Only 20 athletes accepted per week. As with the summer

program, every training day is different.

REST BETWEEN SETS TO MAX OUT YOUR GAINS

In the heat of a good workout, you probably find yourself standing or walking around to shake off the burn between weightlifting sets. This habit isn’t necessarily bad, but there’s a better way to recover from a set to max out your gains. A recent study published in The National Center for Biotechnology Information found that when athletes sat or laid down instead of standing between sets, they completed more work in the remainder of their session. In other words, they were able to lift more weight and complete harder exercises in the same amount of time, by exerting less energy. “If you rest passively between efforts, your heart rate and breathing rates come down faster and lower than if you stand up and keep walking around,” says Kristen Ouellette, study author and assistant professor of exercise science and sports studies at Springfield College. Your body is able to recover quickly and, therefore, able to reset for your next set. This study reassures a growing concern of many athletic trainers. With the rise of high intensity interval training and Tabata workouts, athletes aren’t resting enough. Unfortunately, rest periods are one of the most overlooked components of training,

much like a good night’s sleep. Many people end up

lowering resistance as the sets go on because they are too fatigued to match their previous level of intensity. Often times, this fatigue could be eliminated by proper rest.

Sabrena Jo, senior exercise scientist for the American Council on Exercise, says rest breaks lasting anywhere from one to three minutes, as opposed to the common 30 to 90 seconds, may be better for those looking to improve strength and build muscle. “When you give your muscles enough time to recover and prepare for what’s next, you can apply all their force into every subsequent rep, maxing out your results,” she said. As counterintuitive as it may sound, resting is one of the most productive things you can do at the gym. So, take it easy and rest up for maximum gains.

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