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Baseball workout
- Thread starter BileStew
- Start date
Lord_Suston
New member
what position do you play and stats? This will help out a lot. also lifting experience
Lord_Suston said:
I play rightfield, am 36, 6', 215. My bodyfat? I'd guage around 12-14%. I'm looking to better my 40 and strengthen my arm. I used to pitch and threw my arm out in college and redamaged it in the minors. I have been diagnosed with bicep tendinitis. I do negatives on a preacher bench to try and strengthen my arm. It works, but temporarily. I know, I may need surgery, but I'm stubborn, I'll wait until I'm dead to deal with it..
Leg training in terms of squats or any heavy pushing exercises are basically no good for me. I shattered my kneecap 5 years ago and have 2 metals rods, 6 screws and wire holding my jigsaw puzzle like patella together. I have full mobility, but I am just too wary about going heavy with squats.
My lifting experience has varied for the last 15-20 years. But I haven't missed a beat in 7 years now.
Any other info you need, I'll do my best to answer.
Thanks
to be honest i think you should trian like other athletes
squats- just don't go super heavy, 8-10 reps is just fine
lunges are also good
make sure you are hitting your hamstrings, american athletes are nutorious for having weak hams(look at how many u.s. sprinters mess up hammies and how many baseball players the past few years have missed time because of hamstring injuries)
shoulder work, i think c-ditty and polish hammer have some great rotator cuff movements
forearm strength
hope that gives you something to start with
squats- just don't go super heavy, 8-10 reps is just fine
lunges are also good
make sure you are hitting your hamstrings, american athletes are nutorious for having weak hams(look at how many u.s. sprinters mess up hammies and how many baseball players the past few years have missed time because of hamstring injuries)
shoulder work, i think c-ditty and polish hammer have some great rotator cuff movements
forearm strength
hope that gives you something to start with
PolishHammer1977
New member
Start long tossing to strengthen your arm twice a week.
rotator cuff work for your shoulder on a daily basis.
sprints and plyometrics for your 40 time.
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weightlifting exercises are secondary when you are trying to build arm strength. What I have posted is what gets the job done my man. Good luck.
rotator cuff work for your shoulder on a daily basis.
sprints and plyometrics for your 40 time.
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weightlifting exercises are secondary when you are trying to build arm strength. What I have posted is what gets the job done my man. Good luck.
i trained a few baseball players this summer. we did a lot of back and abs....since the torso is the core to a powerful body. i also had them doing a lot of sled work. it increased their strength and speed.
you might consider the sled work as a staple in your routine. it doesn't take a lot of time, and it's active recovery, so it helps with soreness.
you might consider the sled work as a staple in your routine. it doesn't take a lot of time, and it's active recovery, so it helps with soreness.
Lord_Suston
New member
Ok- so the basics foundation needs to be laid down correctly.
Light weight squats- 34 sets with 12-15 reps
A lot of hamstring work, such as Glute-hams raises, light romanian deadlifts, hamstring curl.
Sprints-right field needs to be able to cover a lot of ground with right handed hitter and the way the ball spins off of the bat.
Hip strength as well for lateral movement, side lateral runs and abductor excercises.
Back- Reverse hypers tons of these, Pull-ups and powercleans to get the body use to transfering power from leg to back.
Shoulders- not really needed since throwing should take care of it, but do a lot of rear delt work, face pulls, reverse flyes, angled shrugs
Traps- shrugs
Grip is important- static hold and grippers
Chest- too much mass hinders swing and throwing, i woul go with hgiher rep dumbell excercises
rotator cuff excercises as Hammer mentioned
Calves need to be hammered front and back to prevent shin splints
Light weight squats- 34 sets with 12-15 reps
A lot of hamstring work, such as Glute-hams raises, light romanian deadlifts, hamstring curl.
Sprints-right field needs to be able to cover a lot of ground with right handed hitter and the way the ball spins off of the bat.
Hip strength as well for lateral movement, side lateral runs and abductor excercises.
Back- Reverse hypers tons of these, Pull-ups and powercleans to get the body use to transfering power from leg to back.
Shoulders- not really needed since throwing should take care of it, but do a lot of rear delt work, face pulls, reverse flyes, angled shrugs
Traps- shrugs
Grip is important- static hold and grippers
Chest- too much mass hinders swing and throwing, i woul go with hgiher rep dumbell excercises
rotator cuff excercises as Hammer mentioned
Calves need to be hammered front and back to prevent shin splints
PolishHammer1977
New member
Ok guys. I understand what you are posting here but;
SPORT SPECIFIC EXERCISES
Not Weightlifting exercises!!!!! I'm VERY serious.
I'll obtain one from my brother tonight and I will post it when I get it. I guarentee it will be different than what has been posted after my post.
SPORT SPECIFIC EXERCISES
Not Weightlifting exercises!!!!! I'm VERY serious.
I'll obtain one from my brother tonight and I will post it when I get it. I guarentee it will be different than what has been posted after my post.
Lord_Suston
New member
PolishHammer1977 said:
Season is over by us, so I gave the excercises need to correct imbalances that most players have
If it is drills then:
5x35yard sprints
5x65yard sprints
3x95yard sprints
Depth jumps, box jumps, lateral shuffle runs 10m each way 4x. Backpedal runs, backward angled runs, turning drills, long toss kneeling, long toss standing, crow hop throws,pivot throws. these excercises can be pair up on certain days. plus some good batting techniques I know. but in the begginin of the post he wants more exploive power, to me that equal oly lifts
PolishHammer1977
New member
What you just posted should have been posted first.
and
You should have included that it was a PRE-SEASON program which I still don't agree with at all.
and
You should have included that it was a PRE-SEASON program which I still don't agree with at all.
PolishHammer1977
New member
romo17 I sent you a PM.
Lord_Suston
New member
Day 1- Plyos-box jumps, depth jumps, side lateral jumps, backpedal runs. Kneeling long toss, standing long toss.
weight-pull ups, angled shrugs, grip work
Day 2 Sprints 30m and 60m, angled runs, turing drills, Crow hop throws, short throws for foot speed, heavy bat swinging, air resistance swings, pool bat swings, ab work
Day 3 Rotator cuff work
weight-Incline db press, reverse hypers
Day 4-side lateral jumps, bounding drill, 10m sprints, Long toss, short throws, angled runs, pivot runs, ab and grip work
D5 long toss kneeling, crow hop throwing, rotator cuff work backpedal runs, heavy bat swing, air resistance swings, pool bat swings, 1/2 squats some GM's and rear delt work
D6 Rotator cuff work and abs+grip
d7 rest
d8 repeat
workouts are done short and intense intervals, all weights are done with 50-60% max for 12-18 reps for only 2-3 sets
weight-pull ups, angled shrugs, grip work
Day 2 Sprints 30m and 60m, angled runs, turing drills, Crow hop throws, short throws for foot speed, heavy bat swinging, air resistance swings, pool bat swings, ab work
Day 3 Rotator cuff work
weight-Incline db press, reverse hypers
Day 4-side lateral jumps, bounding drill, 10m sprints, Long toss, short throws, angled runs, pivot runs, ab and grip work
D5 long toss kneeling, crow hop throwing, rotator cuff work backpedal runs, heavy bat swing, air resistance swings, pool bat swings, 1/2 squats some GM's and rear delt work
D6 Rotator cuff work and abs+grip
d7 rest
d8 repeat
workouts are done short and intense intervals, all weights are done with 50-60% max for 12-18 reps for only 2-3 sets
S
slobberknocker
Guest
Roger Clemens does a lot of core and posterior chain work in the gym. His workout is legendary for its difficulty.
Thanks guys, I appreciate all the info. I do a lot of hamstring exercises to begin with, so you can remove me from the small American hammy list...heh.
I was looking for the sprinting workout that Lord gave me. And the other exercises you all mentioned, I will incorporate into my routine. As like everyone else, I'm always looking to add or change it up.
Thanks for the info guys and if I need anything else or have updates, I'll post.
Go Yankees!!!
Romo
I was looking for the sprinting workout that Lord gave me. And the other exercises you all mentioned, I will incorporate into my routine. As like everyone else, I'm always looking to add or change it up.
Thanks for the info guys and if I need anything else or have updates, I'll post.
Go Yankees!!!
Romo
