The ACDL is not a summer where you show up, play a game, and go home. It is five days a week at the facility, with a real training program running underneath the games. Here is what the week actually looks like.
The shape of the week
- Five days in the building. You are at the facility five days a week all summer.
- At least four lifting days. Strength and power work is the backbone of the week, not an afterthought.
- Two of those days are games. Monday and Friday nights are games, and they count as part of the five, not extra work bolted on top.
- Morning or evening, your call. Training runs in a morning block and an evening block with the same work in each, so you can hold a summer job and still get everything in. Pick whichever block fits your schedule.
No two weeks look the same
What you actually do depends on who you are. Pitchers and position players have different demands, so they train differently, and inside each group your program is built off your force-plate assessment and your specific goals. Two guys on the same roster rarely run the same week, because they did not show up with the same numbers or the same gaps.
How we lift
The strength model is conjugate paired with triphasic. In plain terms:
- Conjugate means we rotate the main lifts and train multiple qualities at once, so you keep getting stronger and more explosive without grinding the same movements into the ground.
- Triphasic means we train the eccentric, isometric, and concentric pieces of a movement on purpose, which is where a lot of real power and durability come from.
Put together, it builds strength and explosiveness while keeping you healthy enough to compete twice a week.
How we manage throwing
Throwing is handled as carefully as the lifting. It is individualized and managed around your outings:
- Pulled back on the days around your starts and appearances
- Kept honest with arm care in between
- Scaled to your role, whether you are starting or coming out of the pen
The goal is simple. Show up healthy, throw hard when it counts, and never let the workload sneak up on you.