baseball work out...need some advice

[dabuffguy]

Any other questions bro that I could help with? Sorry I'm a pitcher's kinda guy, but I'll help anyway I can. Can you get one on one time with your caoch and see what he suggests? Maybe in your city there is a local pro team you could contact the strength and conditioning coach or something. Sometimes people will help you out if they are in a really good mood. That way you get your name around more as well.

 

[fortunatesun]

Well, I wasn't going to say anything as I don't play baseball but I do have a cut and paste written by Jay Ferrugia for elitefts.com. I've included the part relevent to strength training:

Now we have to look at what a s&c program can help baseball players with. Injury prevention is always first on the list. So we have to look at the high frequency of Tommy John surgeries and rotator injuries as our main concern. The rotator cuff must be strengthened through various external rotation exercises. I have noticed that many baseball teams also do loaded internal rotation exercises but I don't see the logic in this. Everything you do in baseball is in internal rotation so what you want to do is work the opposing muscles of the external rotators. This will help to offset imbalances and keep the shoulder healthy. The muscles of the rear delts, rhomboids and entire upper back must also be strengthened as much as possible. The biceps are the muscles that decelerate the arm when throwing. As such they must be strengthened optimally as well. By doing a lot of chin up and row variations this is pretty much taken care of but I always like to throw in some direct arm work as well. With all of the lat/upper back and direct bicep work I usually like to emphasize the eccentric portion of the lift as that is how the biceps contract when throwing.

The aforementioned injuries can also help to be prevented by maximizing the strength of the lower body and the core. This is where all the power is generated. Some pitchers have incredibly strong arms and can throw the ball unbelievably fast. The problem is that over time this will lead to problems if their lower bodies are not up to par and they end up being "all arm." I have all of my pitchers push their squats and deads through the roof. I have several pitchers who can all squat in the mid 400's and pull over 500. So far they are all injury free. I believe this is one of the reasons.

With the main injury prone areas addressed lets next look at what we can do to improve a baseball players game. Getting stronger will obviously help hit the ball further. Again, all of the power is generated in the lower body and core. The lats are also of critical importance and would best serve as the upper body max effort lifts. Finally, forearm strength can not be overlooked and should be included in every baseball training program.

Getting stronger will also improve linear speed (home to first) and lateral speed (jump on a steal attempt). It is often suggested to split these two speed sessions into separate workouts on different days but I think that is overkill for kids at the high school level. Besides the last time I checked every sport included both types of speed in the same game. Again, we need to focus on exercises such as squats, dead lifts and a wide variety of single leg movements such as split squats and step ups. Baseball is all about transferring power from one leg to the other so we need to address unilateral work in our training.

And he has a template for a 3 day a week program:

Here is an example of a specific workout:
Monday
1) Hang clean- 5x3
2) Squat- 4x5 or 5x3 or 5RM or 3RM, etc. (Whatever option you choose, this is intended to be your heavy exercise of the day)
3A) Chin Up- 4xas many as possible
3B) 1 Arm Flat DB Press- 3x8-10
4) 1 ARm External Rotation- 3x10-15
5) Ab circuit- Side raise on ghr, inc reverse crunch, swiss ball crunch- 2-3x10-20
6) Wrist Roller- 3x1

Wednesday
1) Box Jumps- 5x6
2) Pullup- same as squats on monday
3) Chain suspended pushup- 3x amap
4) Kneeling Scarecrow-3x10-12
5) External Rotations- 2x20
6) Ab Circuit- Med ball russian twist, lying leg raise, janda sit up
7) Farmers walk- 1x100 yards or 1x around the bases or 3x90 feet, etc

Friday
1) Med ball overhead scoop throw- 6x1
2A) DB Split Squat- 3x6-10
2B) 1 Arm DB Row- 3x6-10
3A) 1 Leg Back Extension- 3x8-12
3B) Offset Med Ball pushup- 3x6-10
4) External Rotations- 2-3x15
5) Ab Circuit- barbell russian twist, hanging knee raise
6) Towel Hang- 1 x 30 sec

 

[jvilma51]

Any other questions bro that I could help with? Sorry I'm a pitcher's kinda guy, but I'll help anyway I can. Can you get one on one time with your caoch and see what he suggests? Maybe in your city there is a local pro team you could contact the strength and conditioning coach or something. Sometimes people will help you out if they are in a really good mood. That way you get your name around more as well.

thanks for all your help man i really appreciate it i just have one question u said lift for days then take three days off for that body part....now i can interpret this two ways one the first being lets say work out mon tues wed and thurs then three days off....or do u mean pretty much lift 7 days a week? and just continue that 4 day cycle?

also so wat kind of body part or splite would u recomend? as far as combination of body parts within these days?

 

[jvilma51]

Well, I wasn't going to say anything as I don't play baseball but I do have a cut and paste written by Jay Ferrugia for elitefts.com. I've included the part relevent to strength training:


And he has a template for a 3 day a week program:

thanks bro this helps alot... and anything that helps is appreciated

 

[dabuffguy]

thanks for all your help man i really appreciate it i just have one question u said lift for days then take three days off for that body part....now i can interpret this two ways one the first being lets say work out mon tues wed and thurs then three days off....or do u mean pretty much lift 7 days a week? and just continue that 4 day cycle?

also so wat kind of body part or splite would u recomend? as far as combination of body parts within these days?

It means that if you lift chest/shoulder/triceps mondays, lift it again on friday meaning tuesday is back/biceps and wednesday is legs. I would take a day off after lifting legs as it takes a lot of energy out of your body. You could even take 2 days off, but since you won't be lifting a really heavy weight (10+ reps a set), you will recover faster. Shouldn't be more than 3 day cycle. Training muscle groups that work together. Chest one day, back then next, and then legs. That's all you need. take a day or even 2 days off if you are really exhausted, and go again. If you have a leg lifting day that falls on agility training, do your agility training first. Lifting first will cause injury due to tight muscles.

Oh, and don't do skull crusher. Bad for a throwing arm in the elbow. stick to dips and tricep ropes.

On back days, do cable rows, dumb bell lat pulldowns or pullups. I prefer pullups, but I do both of them to keep things fresh. Reverse flies are really good for your decellerators like the rear delt and are a good excercise to do. Do not do dead lifts. Feilding ground balls while recovering from doing deadlifts is asking for injury in the back or the hamstring.

One thing I did back in HS that I really like was I would get the tricep rope and put on a decent weight and go threw the swinging motion from both sides. It will help power and getting the head of the bat out quicker in the zone. It's an idea.

 

[daville]

great thread. im all about baseball. played from t-ball through highschool and american legion. didnt go to college because i made some bad decisions in life. probably could have played d2, d3 but never went. after i got my life problems stright at 21yrs old i tried to recover mylove for the game. i got involved in a mes league to see if i still had it. bythe way i pitch and play left. so the second game of the seson i got the start on the mound. i was bringing the cheese too. 2 inning 2 outs i threw a pitch and partially tore my flexor tendon. fuckin shitty!!! there were like 2 d2 players on the team and the rest were d3 and i was def getin looked a a bit because their coaches were following our squad. after the injury i hadto retire to slow pitch softball but i still love to talk baseball. love this thread.

 

[jvilma51]

It means that if you lift chest/shoulder/triceps mondays, lift it again on friday meaning tuesday is back/biceps and wednesday is legs. I would take a day off after lifting legs as it takes a lot of energy out of your body. You could even take 2 days off, but since you won't be lifting a really heavy weight (10+ reps a set), you will recover faster. Shouldn't be more than 3 day cycle. Training muscle groups that work together. Chest one day, back then next, and then legs. That's all you need. take a day or even 2 days off if you are really exhausted, and go again. If you have a leg lifting day that falls on agility training, do your agility training first. Lifting first will cause injury due to tight muscles.

Oh, and don't do skull crusher. Bad for a throwing arm in the elbow. stick to dips and tricep ropes.

On back days, do cable rows, dumb bell lat pulldowns or pullups. I prefer pullups, but I do both of them to keep things fresh. Reverse flies are really good for your decellerators like the rear delt and are a good excercise to do. Do not do dead lifts. Feilding ground balls while recovering from doing deadlifts is asking for injury in the back or the hamstring.

One thing I did back in HS that I really like was I would get the tricep rope and put on a decent weight and go threw the swinging motion from both sides. It will help power and getting the head of the bat out quicker in the zone. It's an idea.

thanks bro i really appreciate all the time u takin to help out

all this info will really help me out and i really like the idea bout taking the rope for pulldowns and going through my swing....

i'm gonna try and draw something up in the next few days as far as a program goes....

but another question is how many exercises u think for each part.... say three for chest three for shoulders and three for tris? or is that to much?

 

[dabuffguy]

thanks bro i really appreciate all the time u takin to help out

all this info will really help me out and i really like the idea bout taking the rope for pulldowns and going through my swing....

i'm gonna try and draw something up in the next few days as far as a program goes....

but another question is how many exercises u think for each part.... say three for chest three for shoulders and three for tris? or is that to much?

different excercises?

3 sets flat bench, 3 sets incline, 3 sets shoulder press (and lightweight rotator cuff excercises daily), 3-4 sets of tris. good to go.

same for back. 3 sets of cable rows, 3 sets of pulldowns, 3 sets of db rows, 2 sets of shrugs, 3 sets of bi curls, good to go.

legs. 5-6 sets of leg presses (you can go heavy on these), 3 sets calf raises, 3 sets of hammie curls. good to go.

you shouldn't be spending more than an hour in the weight room. especially since you have all the other workouts throughout the day. It's a full load.

 

[jvilma51]

different excercises?

3 sets flat bench, 3 sets incline, 3 sets shoulder press (and lightweight rotator cuff excercises daily), 3-4 sets of tris. good to go.

same for back. 3 sets of cable rows, 3 sets of pulldowns, 3 sets of db rows, 2 sets of shrugs, 3 sets of bi curls, good to go.

legs. 5-6 sets of leg presses (you can go heavy on these), 3 sets calf raises, 3 sets of hammie curls. good to go.

you shouldn't be spending more than an hour in the weight room. especially since you have all the other workouts throughout the day. It's a full load.

I am gonna give this a go its sounds really good.......thanks for all your help

a little off topic but are u still playin ball in like a summer league or did the arm problems stop u from playin it all?

 

[dabuffguy]

I am gonna give this a go its sounds really good.......thanks for all your help

a little off topic but are u still playin ball in like a summer league or did the arm problems stop u from playin it all?

I'm going to play summer league, but I won't pitch. I can still throw about 85 before it hurts like a bitch, wel if my arm was in shape. Not as fun as 93 though. I went out and played catch yesterday and my whole felt like crap, lol. Haven't thrown in almost a year, and haven't pitched in a game since 2005. I bet I could muster about 60mph at the moment.