SSC News and Events

Welcome to the News and Events section of the VSTC Strength Speed and Conditioning department. In an effort to keep you informed of what we are doing in our facility as well as what is new and important on the world of strength and conditioning, we have created this resource. You will soon find information on upcoming programs offered at our facility as well as articles and information that will help to keep you on the top of your game. Please feel free to contact us with any comments or questions pertaining to Strength Speed and Conditioning here: cvanrobays@varsityshoptc.com

The People Have Spoken!

Submitted by cvanrobays on Wed, 10/20/2010 - 08:54.

I have talked to many athletes and parents about when is the right age to start weight training.  While there are too many factors to give an exact age, by the time athletes are in middle school they should be able to start to learn the principles of core stability, body control, agility and proper sprint mechanics.  Because baseball has become a game of increased power, speed and velocity we have come to realize that there is a real need for younger athletes to be informed on how to properly condition.    

 

This need has lead us to our newest program Varsity Prospects.

Varsity Prospects

Grades 6-8

 

Varsity Prospects is a new intro strength, speed and conditioning program designed for serious baseball players who are looking to take their game to a new level.  It is the precursor to Varsity Power and Varsity M.V.P.  The athletes will work on the following area:

  • core stability
  • agility and body control
  • sprint mechanics and increased running speed
  • functional total body strength
  • rotator cuff stability

 

On top of these principles, the athletes will begin to learn the proper strength training posture and technique so that they will be well prepared for it in the future. 

 

Additionally the athletes will go through hitting drills each day, so they can get ready for the upcoming season.  The breakdown for each class will look as follows.

 

Dynamic Warm-up, mobility training and stretching: 5-8 min

 

Hitting drill work: 10-12 min

 

Live batting practice hitting: 10-15 min

 

Conditioning session: 25 min

 

Flexibility work and cool down: 5 min

 

This will be a tremendous all around program that will allow each athlete to continue working on his hitting skills while at the same time begin to properly and safely get stronger, and quicker.

For session details and registration visit the upcoming events section of the home page.

Varsity Power - Fall Session

Submitted by cvanrobays on Thu, 08/05/2010 - 09:51.

With the summer winding down, it's time to start preparing your body for what is to come.  Wether it is the extra strength to drive the baseball or the increased speed to go run it down, the VSTC has the training program for you.  Our first Varsity Power session of the year will be kicking off with the start of the school year and will give our athletes a chance to become better players.  Varsity Power is an intense training program that gives serious baseball athletes a chance to reach their potential. 

Varsity Power is designed to make good baseball players even better.  The program will meet 3 times per week and focus on the following content areas:
  • Core Stability
  • Total Body Explosiveness
  • Sprint Mechanics
  • First step quickness
  • Rotator Cuff Maintenance
  • Proportional Strength
 
In addition to regular hitting within the program, this year we have added a defensive skills component, making this an all around player development program.  Just as an example, athletes will now get a chance to field ground balls while attached to resistance bands and work on throwing out runners while strapped to the Vertimax.  
 
The per week outline for content will look like this:
 
Monday: Hitting progression and strength rotation
 
Wednesday: Functional defensive work, followed by a speed and agility progression
 
Friday: Hitting progression and strength rotation
 
* The Right View Pro video analysis software will be used throughout the program to breakdown the swing mechanics of the athletes and compare them to the best big league hitters in the game. 
 
Varsity Power - Fall Details  
Start date: 9/8
End date: 10/27
22 total training dates (10/29 will be reserved as a make up date)
 
Session 1: 3:30pm - 4:30pm
Session 2: 4:30pm - 5:30pm
Limited to 16 per session
 
Cost: 2 payments of $215
                     or
           1 payment of $400
 

First payment due 9/8

Summer Drop-In Conditioning

Submitted by cvanrobays on Tue, 05/11/2010 - 13:16.

The VSTC Summer drop in conditioning is back. This program will emphasize creating the total athlete by focusing on sprint mechanics, core stability, total body strength, agility, footwork and endurance. Athletes will use the TRX Suspension Trainer, the Vertimax, and an assortment tools designed to help athletes achieve their goals.

Beginning June 14 and running the entire summer

Grades 2-7

Mondays and Wednesdays

10am-11am

Grades 8-12

Tuesdays

11am-12pm