Athletic Strength And Power

Category: Baseball Strength

  • MLB Winter Meetings: December 7-12 2025 ORLANDO, FLORIDA

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    Matt Krause:
    chief administrating director of the Professional Baseball Strength and Conditioning Coaches Society (PBSCCS)

    The PBSCCS (Professional Baseball Strength & Conditioning Coaches Society) Winter Meetings are an annual event where strength and conditioning coaches from Major League Baseball and affiliated programs gather to network, learn, and explore new products and services within the field. These meetings often coincide with the larger MLB Winter Meetings.

    ​The 2025 MLB Winter Meetings are scheduled to take place in Orlando, Florida, at the JW Marriott Orlando Bonnet Creek Resort & Spa, with the main events beginning Sunday, December 7, 2025, and including the Marriott International MLB Winter Meetings, the MLB CMA Vendor Cocktail Reception on December 9th, and the MLB CMA Trade Show on December 10th. Key activities at the meetings will include the 2025 MLB Draft Lottery on December 10th and the Rule 5 Draft on the final day, alongside numerous meetings for trades, free agency, and player development.

     
    Dates and Location 

     
    • Dates: December 7-12, 2025
    • Location: JW Marriott Orlando Bonnet Creek Resort & Spa, Orlando, FL
    Key Events & Activities
    • Marriott International MLB Winter Meetings (Dec 7-8): 
      This internal event for Marriott associates features an internal pre-con and a reception for Team Travel Directors and All Brands. 

       
    • MLB CMA Trade Show (Dec 9-10): 
      The Major League Baseball Clubhouse Managers Association is hosting a Vendor Cocktail Reception and a Trade Show. 

       
    • MLB Draft Lottery (Dec 10): 
      The lottery to determine the order of the 2025 MLB Draft will be held on this date. 

       
    • Rule 5 Draft (Final Day): 
      The Rule 5 Draft will take place on the last day of the Winter Meetings. 

       
    • Take the Field Program: 
      A two-day event for those interested in a career in Baseball Operations, featuring panels, speakers, and networking opportunities on topics like analytics, player development, and scouting. 

       
    • Team & Agent Meetings: 
      Executives, general managers, and agents will meet to discuss trades and free-agent signings. 

       
    • Press Conferences: 
      Managers and general managers from each team will hold press conferences to discuss team activities and major signings. 

  • Strength Training & Conditioning Ideas for 10 year olds!

    Wetterich

    Off and runnin' is Sage Wetterich, a fourth grade running back in Mason (Ohio) School District.

    Strength training for a 10-year-old can be safe and beneficial if done correctly, focusing on bodyweight exercises, proper form, and fun to build strength, coordination, and confidence. Here’s a concise guide:

    Key Guidelines

    • Safety First: Use bodyweight or very light resistance (e.g., resistance bands, light dumbbells 1-3 lbs). Avoid heavy weights or max lifts to protect growing bones and joints.
    • Focus on Form: Emphasize proper technique over intensity. Supervision by a coach or knowledgeable adult is ideal.
    • Keep It Fun: Make exercises engaging with games or challenges to maintain interest.
    • Frequency: 2-3 sessions per week, 20-30 minutes, with rest days in between.
    • Warm-Up and Cool-Down: Start with 5-10 minutes of dynamic stretches (e.g., arm circles, leg swings) and end with static stretches.

    Benefits

    • Improves strength, bone density, and coordination.
    • Enhances sports performance and reduces injury risk.
    • Boosts confidence and establishes healthy habits.

    Sample Routine (Bodyweight-Based)

    1. Squats (10-15 reps, 2 sets): Strengthens legs and core. Ensure knees don’t go past toes.
    2. Push-Ups (8-12 reps, 2 sets): Modify with knees on the ground if needed for chest, shoulders, and arms.
    3. Plank (15-30 seconds, 2 sets): Builds core stability.
    4. Lunges (10 reps per leg, 2 sets): Improves balance and leg strength.
    5. Superman Hold (15-20 seconds, 2 sets): Lie face-down, lift arms and legs off the ground to strengthen back.
    6. Jumping Jacks (20-30 reps, 2 sets): Adds cardio and coordination.

    Tips

    • Progress Gradually: Start with low reps and increase as strength improves.
    • Incorporate Play: Use obstacle courses, animal movements (e.g., bear crawls), or team challenges.
    • Nutrition and Rest: Ensure a balanced diet and adequate sleep to support growth and recovery.
    • Consult Experts: If possible, work with a youth fitness trainer or check with a pediatrician if there are health concerns.

    Cautions

    • Avoid complex lifts (e.g., deadlifts, squats with heavy weights) until puberty, as growth plates are vulnerable.
    • Watch for signs of overtraining (fatigue, soreness, disinterest) and adjust intensity.

    For more details, resources like the American Academy of Pediatrics or youth fitness programs (e.g., YMCA) offer evidence-based guidance. 

  • ASAP ‘CLASSIC’ Baseball Podcast with Matt Krause Director of the Professional Baseball Strength & Conditioning Coaches Society

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    former Reds S&C Coach Matt Krause

    One of the main reasons that the ASAP~Athletic Strength And Power Podcast is sought out by top professional, collegiate and high school coaches and athletes is because of our vast connection to many of the most brilliant strength, conditioning and speed coaches in the USA.  Our advisory board consists of many of the top professionals in the field. 

    In this ASAP ‘CLASSIC’ Podcast, we lean on the expertise of Matt Krause. He was the  Director of Baseball Strength & Conditioning of the Cincinnati Reds for eleven seasons. Krause followed that by spending seven seasons as the New York Yankees’ Director of Baseball Strength Performance.  Matt knows the special needs of the baseball player and that there is a fine line to training the player properly and training him to the point of over training. When you work with multi-million dollar athletes, future Hall of Famers and Major League Baseball All-Stars, there’s no room for error.

    Today, he’s the Administrative Director of the Professional Baseball Strength & Conditioning Coaches Society. Join us today for an information-packed podcast on training for baseball players…. useful for players at any level

     

    Join us today for an information-packed podcast on training for baseball players…. useful for players at any level.

  • 2022 PBSCCS MLB WINTER MEETINGS PRODUCT SHOW


    Date    :
    Friday December 9th
     Friday afternoon 1pm – 6pm 
    Booth Set up is from 9am – noon
    Vendor Welcome Reception is from 7pm to 9pm

     

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    2022 PBSCCS MLB WINTER MEETINGS


    Manchester Grand Hyatt
    1 Market Place
    San Diego, California

     

    Further Vendor Information

  • ASAP High School Feature: Newport (Kentucky) Central Catholic

    IMG_9201 Just across the Ohio River from downtown Cincinnati,  is the city of Newport, Kentucky. It's been known for a lot of interesting things over its two hundred year history. But nowadays, it has a contemporary feel along with a historical feel. as well.   The  popular spot is 'Newport on the Levee'…shops, ice cream, restaurants, a theater. They also have a huge notable aquarium…. the Newport Aquarium. And it's all a mile or two from Paul Brown Stadium, where on a good day, Cincinnati Bengals' quarterback, Joe Burrow, might be able to launch one to Newport. 
     
    Head a little bit south of the river on I-471 get over to Carothers Road and turn just a bit past the Skyline Chili restaurant, and head up a long, winding road to the top of the hill and you'll be at Newport Central Catholic High School, the Home of the Thoroughbreds! That's where today's high school feature takes place with the Director of Strength and Conditioning and Physical Education instructor, Vinny Gilardi.    
    Coach Gilardi has been a part of the Newport Central Catholic community for about a year and a half, as he's putting to good use his Bachelor's Degree and undergraduate studies in Exercise Science to develop strength and conditioning programs for the Thoroughbreds. Prior to NCC, he interned at the University of Cincinnati Bearcats and served as a sports performance coach at an Athletic Strength & Power training center in Cincinnati. 
    • Coach Gilardi: "At NCC our orientation to strength training starts with a facility tour, in this way,  the athletes know where everything is located, then introduction to classmates/coaches. Step three and four of the orientation is to review the Newport Central Catholic Strength and Conditioning program. Then, we set our individualized strength goals. The last step of our orientation process is assigning a mentor. This is an awesome way to get the upper and lower classmates to work together.  
    • Coach Gilardi:  on steps to take in introducing a new exercise to the novice athlete: "The steps we take are always safety first. When training novice athletes we don't add any type of extreme load until the previous training sessions are done properly. We always review the acute variables, and want an exercise backed by science "
    • Coach Gilardi on the key factor in a young athlete’s continuation with a strength and conditioning program: "In my opinion, I believe keeping data of the strength gains of each athlete. When a young athlete sees their progress of getting stronger they will more likely continue with the Strength and Conditioning Program. People love seeing results! 
    • Coach Gilardi on orientating parents, administrators and other coaches about strength and conditioning for athletics: "Communication on social media is very helpful when it comes to reaching out to parents and coaches. We should always promote our program with highlights on social media networks. This keeps the NCC community involved with the strength program"
    • Coach Gilardi on a solid method for determining poundages for your young athletes: "Picking the right amount of weight for a young athlete involves trial and error. Our main focus is to add enough load while maintaining proper form. Safety is key and I always say, "we're stronger than we think." 
    • Coach Gilardi on testing for maximum effort with his high school athletes: "Our program at NCC is really concerned about the safety of our student athletes and we don’t test for maximum effort until 16 weeks into the program. This gives the athletes enough time to figure out how to train safely and properly.
    • Coach Gilardi: on some of the motivation techniques that he uses to encourage your athletes to strength training: "We like before & after pictures that way the athletes can see the progress from a different perspective. We all love seeing more weight on the bar, but seeing an actual picture of you getting bigger really motivates you to work harder. 
    • Coach Gilardi: on implementing plyometric exercises into the NCC strength and conditioning program: We do some type of plyometric exercise  everyday. It might be in our dynamic warm-up or weight training. I think athletes should work in all of the different planes and plyometrics are very useful for keeping an athlete healthy. 
    • Coach Gilardi on how he includes a nutritional education aspect to the overall program at Newport Central Catholic: " I’m lucky enough to be the Physical Education teacher and Director of Strength and Conditioning at NCC so I get plenty of time to go over the importance of nutrition in the weight room and classroom
      Coach Gilardi had some of his baseball players in training on the day of my visit. They got a good dose of a total body workout that featured some squat work for the lower portion along with several super sets on the upper body movements.
    Pre-workout:
    pull-aparts
    knee drives
    bending side twists
    calf raises
    plyometric landings
     
    LOWER:
    Squats  3×8
    hamstring curl 3×8
    RDLs
     
    Upper:
    Incline dumbell press
    cable pulldowns 3×8
     
    Push press 3×5
    dumbell rows 3×5/5
     
    Band tricep 2x 30 secs
    Band hammer bicep curls 2×30 secs

  • 2022 PBSCCS BASEBALL STRENGTH COACHES & SPORTS SCIENCE : LEARNING TO HIT AND THROW

    PBSSCC15_logo-blend_WF_B105834-2-1024x400-720x4052022 PBSCCS BASEBALL STRENGTH COACHES & SPORTS SCIENCE – LEARNING TO HIT AND THROW
    ******CEU Opportunity*********

     

    Date: Sunday October 23rd
    Time: 10:40am EST – 5:00pm EST
    Place:
    In-Person Wake Forest Pitching Lab
    OR:   
    Webinar on Zoom

    Cost: $125

    REGISTER——-CLICK HERE

    The Wake Forest Pitching Lab is the biomechanics evaluation destination for pitchers at every level of the game. The state-of-the-art facility, cutting edge technology and expert staff enable them to perform a comprehensive evaluation and analysis of a pitcher’s mechanics and develop customized training programs aimed at reducing the risk of injury and enhancing performance. 

    The Wake Forest Pitching Lab vision is to transform the future of baseball by combining baseball, science and medicine to revolutionize the way pitching mechanics are analyzed and taught. 

    Thousands of young athletes seek medical treatment every year for elbow and shoulder injuries, with many occurring among baseball pitchers, according to the American Orthopaedic Society for Sports Medicine.
    The Wake Forest Pitching Lab is one of the first of its kind in the United States and integrates the Wake Forest athletic department with the sports medicine experts at Atrium Health Wake Forest Baptist.

    Join Professional Baseball Strength and Conditioning Coaches Society's Administrative Director, Matt Krause, who spent 17 years as the Director of Strength & Conditioning for both the New York Yankees and the Cincinnati Reds. In addition, Dr. Ted Lambrinides will be the moderator for this symposium. 

    Download

    Coach Matt Krause NYY
    Download (1)

    Matt Krause Cincy Reds

    Symposium moderator: Ted Lambrinides

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    Ted Lambrinides (right) at 2010 Rose Bowl with Coach Earle Bruce

  • BASEBLL STRENGTH: PBSCCS S&C Coaching Webinar

    Screenshot_20220601-173102_InstagramTopic: 2022 STRENGTH COACHES, CHIROPRACTORS AND DIETITIANS – “THE CONTINUUM OF CARE”

    Join us June 4th for an awesome webinar as we collaborate with the Pro Baseball Strength and Conditioning Coaches Society @pbsccs. You will hear from a great lineup of speakers that include dieticians/nutrition, sports performance, strength training, chiropractic and more!
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    REGISTRATION: click here

     

    *** ALL TIMES ARE in EASTERN TIME ZONE *** INSTRUCTIONAL HOURS: 1.0 Sports Nutrition + 1.5 hours Chiropractic Care + 30min Strength Training + 30min Q&A = 3.5 Hours (NSCA CEUs)

    9:30am Open Zoom Webinar
    9:40am – Play Sponsor Videos 1-10
    9:50am – Krause (PBSCCS INTRO)
    9:55am – McDaniel (PBSCCS Presidents Update)
    10:05am Bishop (PBCS Executive Director Update)

    10:15am– BLOCK 1: Building a Player Program from Spring Training Assessments
    -Goldy Simmons- White Sox (10:15-10:40) – Designing a program for athletes from spring training assessments

    10:40am to 10:55am – Q&A with S&C (HOST Velasquez)
    Screenshot_20220601-173934_Instagram10:55am to 11:00am – Break (Sponsor Videos 1-5)
    _____________________________________________________________________
    11:00am – BLOCK 2: Sports Nutrition and Chiropractic Care
    -Erika Wincheski – Kansas City Royals (11:00-11:25pm) – "Managing Weight In-season"
    -Dr. Ken (11:25-11:50) – The Continuum of Care – "Collaborating Treatment & Performance"
    11:50pm to 12:05pm – Panel Q&A (HOST Velasquez)
    12:05pm to 12:10pm – Break (Sponsor Videos 5-10)
    _______________________________________________________________________
    12:10pm – BLOCK 3: Nutrition for Immune Health in Sports
    – Stephanie Wilson – SOS Nutrition / (12:10-12:35) – Implementing ISAK protocols in MLB Strength Prog.
    – Dr. Brett Winchester – St. Louis (12:35 -1:00) – multi-Disciplinary approach to Athlete Care: Strength & Conditioning Coach and Team Chiropractor “Functional Triage, The Lost Art of Prioritization”
    1:00pm to 1:15pm – Panel Q&A (HOST Velasquez)
    _______________________________________________________________________
    1:15pm – BLOCK 3: Recovery techniques and CBD
    – Dr. Brian Call (1:15-1:40) – “Biohacking your Recovery and Performance Through Hormetic Stress”
    1:40pm – 1:55pm – Q&A with S&C (HOST Velasquez)
    1:55pm – Eric McMahon – NSCA Update
    _______________________________________________________________________
    Closing Remarks (2pm)
    2:00 to 2:10 – END (Sponsor Videos 1-10)
    2:10pm – Event Hard Stop

  • Quantify Strength & Conditioning Assessments for all Athletes

    Screenshot_20220317-125353_GooglePhysical screens are extremely powerful in the betterment of an individual’s physical limitations, but how can you quantify fundamental movement patterns while conducting these assessments?

    Join us for an in-depth discussion with Phil Stotter, V1 Sports Director of Sports Science and Biomechanics Expert and special guest Matt Krause, Administrative Director of the Professional Baseball Strength and Conditioning Coaches Society (PBSCCS) and former Director of Strength and Conditioning, six seasons with the New York Yankees on our next webinar tomorrow, March 18th, 2pm ET.

    You'll learn:

    • How to conduct various TPI and OnBaseU screenings and understand the effectiveness of using ground force pressure not just for athletes, but for everyone.
    • How you can leverage ground force data and video to improve the strength and performance of athletes, treat injuries, and prevent the next ones.
    • Tips on gamification to make assessments and improvement plans actionable and engaging for any individual.

    Register to Reserve Your Seat
    V1sports
    Can’t attend live?
    Register anyway and we'll send you the recording.

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    REGISTER HERE
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  • ASAP Podcast with Beacon Orthopedics Surgeon & Shoulder Specialist Robert Rolf M.D.

    Download (2)Robert Rolf M.D. is a native of Cincinnati, Ohio and a graduate of La Salle High School. He attended the University of Notre Dame where he received a BS in Chemical Engineering. This served as the foundation for furthering his studies into medicine and eventually, a specialty in the shoulder following his advanced research conducted at The Boston Shoulder Institute at Harvard under the guidance and fellowships with world reknowned shoulder surgeons. Nowadays, Dr.Rolf is the Co-Director of the Beacon Orthopaedics and Sports Medicine sports medicine fellowship program. He's also a guest for our ASAP Podcast on the shoulder joint and rotator cuff.

    The shoulder joint is definitely one of the more intricate joints of the human body. It's an amazing structure, to say the least. And, it's capable of some extraordinary athletic performance.  USA gymnast, Simone Biles is not going to have extreme success performing a Yurchenko double pike without a the shoulder joint working to perfection. Quarterback Aaron Rogers would not be able to launch a football 70 yards with pinpoint accuracy with a seriously injured shoulder.  Dr. Rolf, a distinctly skilled surgeon was able to share some of his time and expertise with ASAP~Athletic Stength And Power Podcasts in a discussion about the shoulder, and more specifically the rotator cuff, while making the intricasies of a very complicated joint quite easy to understand. 

     

    What is the rotator cuff?
    The rotator cuff is a term used for a complicated area of the shoulder joint, comprised of tendons and relatively small musculature. The rotator cuff allows us to extend our arms up over our heads, rotate our shoulders, and throw a ball or object.
    The main muscles that make up the rotator cuff are:

    • the Supraspinatus
    • the Infraspinatus
    • the Teres Major
    • the Subscapularis

    Other important muscles in this region that need to be considered are the latissimus dorsi, the deltoids, the pectoralis muscles and the biceps and triceps. All of the aforementioned muscles play a key role in the function of the shoulder.

    The shoulder, the rotator cuff and the muscles of the back are all interrelated with the large shoulder bone blades, or scapula, as well as the clavicle, humerus and acromion process.  Interestingly, as Dr. Rolf discusses in our ASAP Podcast, there are seventeen muscles that attach to the scapula. Seventeen muscles! In addition, he explained that those smallish rotator cuff muscles are "two to four pound muscles", meaning that two to four pound dumbells along with the exercise bands at The Bill Jacobs Power Company, are all that's required to stimulate growth or repair to the area. The heavier weights used in bench pressing, vertical presses, cleans and rows are not effective in targeting the rotator cuff. 

    Athletes, especially those who are required to do a lot of throwing need to pay special attention to this area of the body. Career ending injuries or painful, nagging type injuries have been the demise of many athletes…both professional and amateur. Things can go wrong in this area….including, the aging process- where the shoulder slowly degrades over time, overuse injuries that lead to tendonitis, tears, impingement and sprains. Other injuries are due to muscle imbalances and also hard or heavy impact to the region.

    A specialized program needs to be used to prevent injuries to the rotator cuff. This includes proper strengthening exercise and a regular flexibility program.

    STRENGTH TRAINING for the Rotator Cuff
    The following exercises should be included in a comprehensive program for the rotator cuff.

    • Side lateral raises
    • Side deltoid flys with a cable machine
    • Front Deltoid Raises with a dumbell
    • Rear deltoid flys (machine or dumbells)
    • Dumbell Shoulder press on a inclined bench
    • Lying "L" Flys
    • Standing "L" Flys
    • Lying Flys (arms straight out)
    • Normal Grip Bench Press (avoid the wide grip technique!)

    FLEXIBILITY PROGRAM

    • Straight Armed Pectoralis Stretch
    • Overhead Pole Stretch
    • External Rotation Stretch
    • Partner Deltoid Stretch

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  • ASAP Baseball Strength & Conditioning: Matt Krause named Administrative Director of the PBSCCS

    6a00d83453dfa869e20263e95f3711200b-300wi (1)Longtime ASAP~Athletic Strength And Power associate and baseball strength and conditioning advisor Matt Krause is now the chief administrating director of the Professional Baseball Strength and Conditioning Coaches Society (PBSCCS). You've seen Matt in our baseball strength segments known as "POWER HIT with Cincinnati Reds Strength Coach Matt Krause." and he is always willing to share his information on training the baseball athlete. Imagine keeping a baseball roster prepped, strong, and conditioned for over 162 games per year! That's what Matt did with two of Major League Baseball's most storied franchises, both the Cincinnati Reds and the New York Yankees. He's the best in the business and ASAP~Athletic Strength And Power is fortunate to have him as a resource! 

    Download (1)

    Coach Matt Krause ASAP File

    Krause, the NSCA (National Strength & Conditioning Association) 2018 Strength Coach of the Year. played an instrumental role with the development of a training program for former MLB ironman Bronson Arroyo. The starting pitcher followed an extensive training plan in Cincinnati with then Strength & Conditioning Coach Matt Krause, where the two devised a meticulous program that accounted for strength training and conditioning, elbow and rotator cuff specialization, recovery and sports nutrition. He appeared in 419 games with 383 Major League starts. In fact, Arroyo never missed a start in eight years with the Cincinnati Reds! 

    Keep up to date with strength and conditioning programming for baseball

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