How the Kansas City Royals Got Stronger and Faster in the Off-Season

STACK Expert and former Kansas City Royals speed coach Joseph Potts shares how the team prepared for their 2014 World Series run.

The Kansas City Royals' reaching the World Series came as a surprise to many. The truth is, the road back to success for the Royals started in 2007, when general manager Dayton Moore selected a draft class that included future contributors and All-Stars, such as Mike Moustakas, Danny Duffy, Greg Holland and Salvador Perez. Future Gold Glove winner Eric Hosmer was added the following year. Those players, along with other key draft picks and free agent signings, have Kansas City back in the World Series for the first time since 1985.

Their success did not come overnight.

It took years of training and honing their craft in the minor leagues with hundreds of workouts and thousands of repetitions. Under the direction of strength coordinator Ryan Stoneberg, along with current and past assistants Garrett Sherrill, Joey Greany, George Timke and myself, the Royals emphasized smart training methods to enhance athleticism and reduce injuries, enabling the players to maximize their abilities.

To train like the Royals, try this sample Phase 1, five-day-per-week workout program we used during the off-season. Phase 1 programs are basic in nature, intended to lay a base of strength and muscular adaptation so that the athletes can handle more intense workloads in the near future. Check out Kansas City Royals pitcher Tim Collins' off-season training in the video above.

RELATED: How the Kansas City Royals Became the Fastest Team in Baseball

Day 1

Central Nervous System (CNS) Training and Agility

  • Line Hop Drills - 2x20 sec.
  • Pro Agility Drill - 6x1


  • Reverse Crunches - 3x25
  • Med Ball Russian Twists - 3x40
  • Med Ball Alternating Toe Touches - 3x20

Upper Body

  • Pull-Ups or Lat Pull-Downs - 3x10
  • Dumbbell Bench Press - 3x10
  • Dumbbell Rows - 3x10
  • Dumbbell Shrugs - 3x10
  • 6-Way Shoulders - 2x8
  • Grip Training


  • Interval Sprints - 8x100 yards (18-second tempo/35-second rest)

Day 2

Plyometrics and Core

  • Med Ball Chops - 2x20
  • Non-Reactive Skater Jumps - 2x20
  • Med Ball Side Tosses - 2x20
  • Broad Jumps - 2x6

Lower Body and Core

  • Squats - 3x10
  • Lateral Lunges - 3x20
  • Physioball Leg Curls - 3x10
  • Single-Leg Reach-to-Row - 2x10
  • Planks - 2x1 min.


  • Moderate run or bike - 15-20 minutes

Day 3

CNS Training and Conditioning

  • Max-Out Jump Roping - 2x30 seconds, 3x15 seconds
  • Jog/Sprint/Walk  - 20-25 minutes

Day 4


  • Lateral Pick-Up Drill - 3x20 sec.


  • Physioball Pikes - 3x15
  • Physioball Rotations - 3x30

Upper Body

  • Seated Low Rows - 3x10
  • Dumbbell Incline Press - 3x10
  • High Rows - 3x10
  • Push-Up Variation - 3x12
  • 2-Way Curls - 2x20
  • Grip Training


  • Sprint Ladder to Sprint Ladder - 100 yards down and back

Day 5

Plyometrics and Core

  • Cable Chops - 2x20
  • Low-Hurdle Hops - 2x20
  • Med Ball Side Tosses - 2x20

Lower Body and Core

  • Step-Ups - 3x20
  • Lateral Lunges - 3x20
  • RDLs - 3x10
  • Physioball Leg Curls - 3x12
  • Side Planks - 2x30-45 sec.


  • Moderate run or bike - 20-25 minutes

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Photo Credit: Getty Images // Thinkstock