Back in 1999 when I interned for the Red Sox as an Athletic Trainer and Strength & Conditioning Coach, we had optional team lifts at 10am. 10am to most people is late morning, but to professional baseball players, that's very early in the morning. Early because well, (a) games are on late, (b), it's takes effort and time to come down from being so "on" during competition so you can't just come home and go straight to bed, (c) when you're in your late teens / early 20's and your a professional ball baseball player, the last thing you want to do is go home after a game, so you go out and (d) you don't need to be on the field until 3pm the next day, so...10am is a big ask.
After Game Timeline
Game Time: 7:05pm
Game Ends b/w 10-11pm.
Leave facility between 10:30-12am.
Wind Down Time: (1-3 hours)
Lights Out: 11:30-3am
Team Lift (Optional): 10-12pm
Game Day Schedule
Team Lift (Optional): 10-12pm
Treatment: 2pm
Team Stretch: 3pm
Team Batting Practice: 3:30-4:30pm
Down Time (Pre-game meal): 4:30-5:30pm
Infield / Outfield: 5:30pm
Down Time (Put on game uniform): 6-6:30pm
Game Warm Up: 6:30pm
Game Time: 7:05pm
*Pitchers not scheduled to pitch, and some position players lifted on site either during treatment, down time, or after infield / outfield.
This was my minor league team schedule as best I can remember from almost 20 years ago, but I imagine it's still similar today down there. In the majors, players talk about video review and lifting so those things are probably built in there as more frequent options.
Let's take a closer look at when Mike Trout might lift.
Before a game
Once a series
Lift, possibly 2:15pm or 3:45pm
Stretch, possibly 3pm or 4:30pm
Throw, possibly 3:15pm or 4:45p
Hot Tub, 5:30pm
Pre-Game Stretch & Throw, 6:45pm
*Now these are guesses because major leaguers get a lot more independence with how they spend their time (they can lift or not lift, stretch individually or with the team, pitchers and position players have different schedules and treatment times are all factors) and teams may be more efficient and respectful of that time because of the length of the season.
Should you lift before or after work?
As you just learned two of the best position players in their respective generations lifted weights at different times. A-Rod after games and Mike Trout before games. Pitchers lift on totally different schedules too because they don't play each day.
For straight up performance, I'd recommend training to start your day for the metabolic jump start, attitude update and armor it can give you.
However training after work can give your body more time to wake up and reduce your risk for injuries. It's a great way to de-stress from a long day and help you feel strong for your second half.
If you play sports, training earlier in the day, before your sport can help you to perform better (post-activation potentiation like effects), but if you're concerned about getting hurt in your sport or you feel too tired, training after or the next day can be helpful. In the end, the most important thing is to do it. Whenever works best for you to consistently train each day, week and month is the right way to do it.
Baseball is an old fashion sport from the 1800's and two of the best players from the last 20 years (A-rod and now Mike Trout) are great examples that strength training can enhance your performance and durability.
You have access to many of the same things that only high performance athletes have traditionally had access too. Time to choose when you're going to train and start or continue enhancing your performance and durability as well.
Currently a mid-morning training enthusiast on weekdays and an early morning enthusiast on the weekends,
Coach Mike
p.s. When is your preferred time to train?
p.p.s. Do you think this is the year Mookie Betts wins MVP?
