baseball work out...need some advice

[daville]

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.

you should try hittin in the cage. i was watching my best friend play today and last night we went to the cage on campus. he threw me a bucket and it was so wierd. i havent hit since last spring, other then softball. im sore today form taking those cuts.

 

[TheProgramEst87]

With the position your are playing (I am an ex-college baseball player who tried out for the expos)... you need to train like an athlete.... you want to do compound movements so that you simulated moving and game play... as an athlete you do not isolate muscles you use everything and to get bigger faster stronger and train smarter you have to train so through compound movements... let me know if your interested and I will come up with a simple trial plan.

 

[dabuffguy]

you should try hittin in the cage. i was watching my best friend play today and last night we went to the cage on campus. he threw me a bucket and it was so wierd. i havent hit since last spring, other then softball. im sore today form taking those cuts.

I have an 80ft cage in my back yard with one of those staionary machines that hold like 600 balls. I use it all the time. I hit mad bombs last year in the summer league. Now that I weigh about 40lbs more, and way stronger, I can see a few more going out.

 

[daville]

I have an 80ft cage in my back yard with one of those staionary machines that hold like 600 balls. I use it all the time. I hit mad bombs last year in the summer league. Now that I weigh about 40lbs more, and way stronger, I can see a few more going out.

thats cool. must be nice to have a cage at will. Keep strokin!!!

 

[DannoMight]

For batting purposes I'd concentrate on certain exercises that build the main muscles used in your swing like your forearms, abs/obliques, and legs. Maybe add exercises like wrist curls front and back, reverse EZ-bar curls, twist machine, lying twists with either a plate or medicine ball, and of course some squats or leg presses to really help drive some power in your swing. I was always a good hitter but my shoulders torn up where I can't throw any kind of ball very hard at all.

 

[Techbaseball]

Hey Bro,

Sorry i haven't gotten back to you. It is baseball season... hehe.

I don't know your training history, but sounds like you kind of just been doing this and that.

I train my outfielders and corners (3rd and 1st) somewhat the same.

I start ALL of the above position players on a modified 3x5 program. By their 3rd or 4th year.. most are doing the advanced 5x5 program with few mods. Look at the training vault under Riptoe's 3X5. This program is what i run in the OFF season. Only goal is to pack on mass and strength. I want my boys to hit the crap out of the ball. If you stick with little lifts.. then expect little results at the plate. I've seen a lot of "baseball" workouts and this is going to sound a bit harsh... but they are more appropriate for girls softball. Most of the programs treat baseball players like fragile creatures. Pitchers are a different story... they are fragile little creatures. 8)

Trust me.. if you can squat 405 5x5.. you'll hit the shit out of the ball. The 3x5 program hits your core pretty good. This is the OFF season workout. Don't touch a baseball while doing this. The load is too much and you will risk injury. If you MUST throw and you decided to lift mon wed fri... then u can do some long toss on Sunday after your speed work (body should be nice and warm). Batting practice is fine on your off days.

Give the 3x5 a try for 1 cycle (9 weeks) ... PM me for the baseball additions.

Also realize that this is only a 3rd of what u need to succeed. Food and sleep is your friend.. research that as much as you have a training program.


--Techbaseball

P.S. One of the high school teams i trained from Sep-Feb leads the league in homeruns with 19!

 

[dabuffguy]

Hey Bro,

Sorry i haven't gotten back to you. It is baseball season... hehe.

I don't know your training history, but sounds like you kind of just been doing this and that.

I train my outfielders and corners (3rd and 1st) somewhat the same.

I start ALL of the above position players on a modified 3x5 program. By their 3rd or 4th year.. most are doing the advanced 5x5 program with few mods. Look at the training vault under Riptoe's 3X5. This program is what i run in the OFF season. Only goal is to pack on mass and strength. I want my boys to hit the crap out of the ball. If you stick with little lifts.. then expect little results at the plate. I've seen a lot of "baseball" workouts and this is going to sound a bit harsh... but they are more appropriate for girls softball. Most of the programs treat baseball players like fragile creatures. Pitchers are a different story... they are fragile little creatures. 8)

Trust me.. if you can squat 405 5x5.. you'll hit the shit out of the ball. The 3x5 program hits your core pretty good. This is the OFF season workout. Don't touch a baseball while doing this. The load is too much and you will risk injury. If you MUST throw and you decided to lift mon wed fri... then u can do some long toss on Sunday after your speed work (body should be nice and warm). Batting practice is fine on your off days.

Give the 3x5 a try for 1 cycle (9 weeks) ... PM me for the baseball additions.

Also realize that this is only a 3rd of what u need to succeed. Food and sleep is your friend.. research that as much as you have a training program.


--Techbaseball

P.S. One of the high school teams i trained from Sep-Feb leads the league in homeruns with 19!

Yeah, as far as training programs go, pitchers have to stick to the wussy stuff.