Remember in elementary school when you had to write that essay about what you did on your summer vacation? For my first MLB Player X blog entry, I've decided to tell you fans what major leaguers do on our, well, let's call it our offseason. (Don't worry, soon enough I'll get into the other parts of the major league life: the money, the agents, the road.) Because our time off sure as hell isn't a vacation.
The first two weeks after the season ends are really our only time off. That's when we take it easy, let our bodies recover. I typically go somewhere fun with my family for a week or two; I see so little of them during the season. But make no mistake, ball players (the good ones, at least) don't spend all winter on the beach. It's a short break then back to work.
Most guys I know start lifting and running by November. Our routines are all different, though. Some players lift like body builders, using heavy weight to build mass. Other guys don't want to get too big, so they focus on endurance and flexibility. There are a lot of different philosophies, but I feel like core and functional training is the most important. My theory is that getting too bulky isn't a good idea, but I definitely want to be strong in the places where I use my muscles most.
Whatever our approach, the reality of being a major leaguer is this: If you don't train hard you won't last in this league. Not for 162 games plus the playoffs. Players with the most success are typically the ones who work their butts off. Sure, there are some exceptions to the rule, where a dude is so gifted he doesn't have to put in the work (Bonds and Clemens got media attention for their training regimens, but every major leaguer knew those guys were just more talented than the rest of us). Getting by on your gifts is rare. And I'm not about to risk it to find out if I'm one of those guys who is so talented he can kick back and still be an All-Star.
When I start back to training in the offseason, I ease in with a full-body workout on Mondays, Wednesdays and Fridays. After lifting weights, I finish with a little hitting. On off days, I'll get in some cardio. But instead of a treadmill I'll run football routes with my family, play tennis or shoot hoops. I've gotta be active but careful -- if I get hurt, my manager, my agent (especially my agent) and my teammates will let me have it.
By mid-November, things intensify. I kick up my workouts and work on focus. Eye drills are very important for me, since they help with timing and instinct. The best drill for this is getting really close to a tennis ball machine, turning it on a high speed, and catching every ball that comes out. When New Year's rolls around, I go full throttle baseball. That's when I start sprinting (I get more sore from sprinting than I do from lifting weights) and throwing (If I start throwing any earlier than January, my arm will be toast by July.) All of it hurts, but at the end of it I know I'm ready for spring training, which is an awesome feeling. Man, I get fired up about the season.
Here's an average day in my offseason, beginning at 8:45 a.m. and ending at 8 p.m. It's a 15-step process:
1. Wake up and eat
2. Head to workout facility
3. Stretch and warm-up routine focused on agility and core. I work my hip flexors, do lunges, jump rope, tap the ladders.
4. Sprint work. Fast as I can.
5. Lift weights. I do traditional regular sets, plus some core, balance exercises and some plyometrics. I finish with an over-the-top, insanely tough lift.
6. Stretch again
7. Throw with my workout partner
8. Hit
9. Eat lunch!
10. Hit more
11. Focus drills, eye drills
12. More throwing
13. More hitting
14. Dinner
15. Head home