written by JOSH GESSNER | The Learning Engine

Today at a Glance:

• The 3×5 Protocol

• What exercises should I perform?

• How heavy?

• How many sets, reps and days/week?

Strength and Power development is important for baseball players looking to increase:

• Pitching velocity

• Exit Velocity

• Speed

But there are so many programs out there, that it can be overwhelming.

After research, I found that there are science-based protocols that should be followed.

The following information is from Dr. Andy Galvin, who owns a PHD in Human Bioenergetics, and works as a high performance coach and consultant to numerous professional athletes(MMA, Boxing, Wrestling, BJJ, MLB, NFL).

When asked about training for strength and power, Dr Galpin agrees that we can overcomplicate it.

To simplify, Dr Galpin created the 3×5 approach:

• 3-5 compound exercises

• 3-5 Days per week

• 3-5 sets

• 3-5 reps

To perform the 3×5 protocol to its fullest potential, there are 3 factors to consider:

^{1) Choice}

What exercises do we choose?

Exercises that you enjoy.

yup.

Time and time again it has been shown that consistency beats intensity.

We want to find exercises that we enjoy doing, so that we look forward to training and stay consistent.

The catch?

It has to be a compound movement.

For a general outline, pick an exercise for each movement pattern:

• Squat e.g. Belt Squat

• Hinge e.g. Trap Bar Deadlift

• Push e.g. DB Bench Press

• Pull e.g. Pull up

• Rotation e.g. Med ball Throw

If there is a movement pattern that you suck at and need to work on, substitute it in.

^{2) Intensity}

Now you have your exercises.

How much load do you use?

• For Strength Gains: Use 70%+ of your 1RM.

• For Power Development: Use 30-70% of your 1RM.

An emphasis Dr. Galpin made about power:

Intention trumps all.

This means that you need to be lifting the weight as fast as you possibly can.

Without that intent, you’re not creating the stimulus needed for increased power.

(Tools that measure bar speed can come in handy here)

^{3) Volume}

Dr Galpin recommends 3-5 sets of 3-5 repetitions, for 3-5 days a week.

Don’t overcomplicate it.

The one thing that must be present:

Progressive Overload.

Dr Galpin recommends adding 3-5% more weight to each lift every week, for both power and strength.

Boom.

Those were the key protocols for strength and power training.

To summarize:

1) Incorporate the 3×5 protocol

2) Consistency is most important

3) Progressively Overload

As long as a program is built around similar protocols to the ones we discussed, you should see significant results.

That’s it for this week, thanks for reading!