MF: Can you give us some insight into your training routine, both off-season and during the season?
Kobe: During the season, I focus a lot on weight training, obviously building up my strength level as the season progresses.
MF: In the off-season, you probably spend many more hours training, is that right?
Kobe: During the season, it's probably about four hours or so a day, with practice and extra work.
MF: So specifically though, in the off-season, what kind of weightlifting are you doing? Is it explosive movements, like plyometrics?
Kobe: Not really, it's all Olympic lifts. I do a lot of track work.
MF: So like snatches, things like that?
Kobe: Yeah, clean-pulls, deadlifts, Romanian deadlifts, back squats, things of that nature.
“In season these guys still go three times a week. We lift usually Monday, Wednesday, Friday. We will lift on game day… especially when we’re playing five games or more a week… keep the intensity up; drop the volume down a little bit so a little bit lower reps, but keep the weight up, and continue to get after it, get stronger, and get two percent better every time we’re in here.”
“Shhh…don’t spoil the surprise, but it’s okay for baseball players to lift during the season. Actually, it’s highly recommended. Shocked?” Article Link: http://magazine.stack.com/TheIssue/Article/6348/San_Diego_States_InSeason_Baseball_Training_.aspx
"The best movements to use are what we refer to as “Focus Lifts. They are as follows:
These should be taught first because these are the lifts that have the most carryover to the diamond and everyday life." http://www.baseballtrainingsecrets.com/articles/youthstfb.php
"Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries."