caseyd123
Full Member
Falcon Pride Til I Die
Posts: 193
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Post by caseyd123 on Jun 16, 2009 18:42:08 GMT -8
I wanted to start a thread specifically for Weight Training for the game of baseball. For basic strength fitness I strongly believe in the program set up by Mark Rippetoe and his book Starting Strength which teaches a 3-day a week full body workout, something like this:
Monday, Workout A:
Squat 3 sets of 5
Bench 3 sets of 5
Deadlift 1 set of 5
Auxiliaries
Wednesday, Workout B:
Squat 3x5
Barbell Press 3x5
Power Clean (or Bent Row) 3x5
Friday, Back to workout A
Monday, Workout B
Wed, Workout A
Fri, Workout B
I fully believe in it as a general strength program as barbell training is very important to me as an athlete. However, I am curious, is there an ideal program for baseball players specifically?
Would love to hear a variety of opinions...
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Post by Brett on Jun 16, 2009 18:47:47 GMT -8
There are two guys that I worked with when I played that I both liked: Jon Doyle and Patrick Welch They are both from different viewpoints, but they produced results for me. Doyle: www.baseballtrainingsecrets.com/pages/home.htmWelch: www.allproactive.com/Doyle is more of your standard 'specific lifts for baseball' while Welch is more of an outside of the box guy. Like I said though, they both helped me and I recommend both. |
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Post by HYP on Jun 16, 2009 19:07:52 GMT -8
This is where my son trains. He likes it and it has made a big difference in his strength and speed. They do a whole body workout with an emphasis on certain body parts. www.speedstrengthtraining.com/index.htm |
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Post by cosmo34 on Jun 16, 2009 19:46:36 GMT -8
Rippetoe's program is absolutely fantastic for building a rock solid base of muscularity.
IMO one needs to build up a base before ever getting too fancy. Rippetoe and Bill Starr's 5X5 are the 2 best at that, hands down.
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caseyd123
Full Member
Falcon Pride Til I Die
Posts: 193
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Post by caseyd123 on Jun 16, 2009 21:43:49 GMT -8
cosmo i completely agree. Im thinking for baseball, as my auxilaries i'll just do rotator cuff and ab/oblique work since they are the most important in baseball..
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Post by cosmo34 on Jun 16, 2009 23:12:24 GMT -8
That, don't forget to hammer some strength into your hands and wrists, and remember to keep those elbows at 45 degrees, not 90 when benching. I'm big on bar speed and moving explosively rather than max poundage. I usually do something like a 4-1 week ratio of bar speed focus vs. poundage focus, and even when I up the weights, I never go lower than a triple and even that is rare. 4 is about my limit on any exercise.
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caseyd123
Full Member
Falcon Pride Til I Die
Posts: 193
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Post by caseyd123 on Jun 17, 2009 0:19:48 GMT -8
what are the best hand/wrist exercises you've come across?
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Post by cosmo34 on Jun 17, 2009 9:45:58 GMT -8
Grippers, farmer's walk, sledgehammer work, rice digs, thick bar holds, deadlifts, australian and traditional pullups, plate holds, BB rows, rope climbing/pulling.
And there's pleeenty more out there.
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Post by wrstdude on Jun 18, 2009 15:41:36 GMT -8
Rippetoe's program is absolutely fantastic for building a rock solid base of muscularity. IMO one needs to build up a base before ever getting too fancy. Rippetoe and Bill Starr's 5X5 are the 2 best at that, hands down. +allthestarsinthesky Here's a link to Bill Starr's 5x5 with an Excel Spreadsheet that allows you to enter in your weights and will give you 9 weeks of workouts. I was on it until I tore my ACL and was making great gains. www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm |
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Post by cosmo34 on Jun 18, 2009 21:05:44 GMT -8
Good ole MadCow. Gotta love it.
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Post by deemax on Jun 19, 2009 13:01:07 GMT -8
Grippers, farmer's walk, sledgehammer work, rice digs, thick bar holds, deadlifts, australian and traditional pullups, plate holds, BB rows, rope climbing/pulling. And there's pleeenty more out there. I got into the rice digs about 5 years ago, and love them. A high quality hand, wrist, and forearm workout... |
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Post by cosmo34 on Jun 25, 2009 22:20:51 GMT -8
"Jumping jacks train athletes to do jumping jacks. Running trains athletes to run. All training specifically enhances what athletes do when training. "
I absolutely hate it when people say this. It couldn't be further from the truth.
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Post by HYP on Jun 25, 2009 23:30:46 GMT -8
"Throwing footballs does not train pitchers to pitch baseballs. Footballs weigh more than baseballs. Increased football weights increase throwing arm resistances and decrease throwing arm velocities. Throwing footballs sixty miles per hour does not train pitchers to throw ninety-five miles per hour fastballs." I have a question about this from the link you posted. He says footballs weigh more then a baseball and will decrease arm velocities. Then what is the purpose of throwing the weighted balls and the extremely heavy wrist weights? Thanks, HYP |
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Post by scorekeeper on Jun 26, 2009 11:44:02 GMT -8
Speaking of football, right now there is a situation I see as not being a good one, but since this subject is in no way my area of expertise, I thought I’d throw it out here.
We have several players on the Jr Legion team I’m scoring for now, made up most of incoming Fr, and the weaker of last year’s So’s and Jrs, and several of the boys are also in the spring football program. What’s happening is, they do football weight training for the football coach, and also baseball weight training for the baseball coach, and at least some are lifting at home or away from the team weight training.
From what I gather, although a “program” is given to the kids, there is little or no adult supervision when using the school facilities, and for sure little or none when the kids are away from that venue.
I just spoke with an old friend who was in the pros in one way or another for over 50 years, more than 10 as a ML pitching coach, and its his opinion that especially for pitchers, anything more than light weights for muscle group specific purposes is dangerous for pitchers. He doesn’t claim to be up on all the modern science and techniques, but he does know what it takes to pitch at the ML and Mil level for many years, so I tend to give what he says a lot of veracity.
In general, do the experts believe it’s a good thing for kids 13-17 to be doing all that lifting supervised or not?
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Post by HYP on Jun 26, 2009 13:55:42 GMT -8
Speaking of football, right now there is a situation I see as not being a good one, but since this subject is in no way my area of expertise, I thought I’d throw it out here. We have several players on the Jr Legion team I’m scoring for now, made up most of incoming Fr, and the weaker of last year’s So’s and Jrs, and several of the boys are also in the spring football program. What’s happening is, they do football weight training for the football coach, and also baseball weight training for the baseball coach, and at least some are lifting at home or away from the team weight training. From what I gather, although a “program” is given to the kids, there is little or no adult supervision when using the school facilities, and for sure little or none when the kids are away from that venue. I just spoke with an old friend who was in the pros in one way or another for over 50 years, more than 10 as a ML pitching coach, and its his opinion that especially for pitchers, anything more than light weights for muscle group specific purposes is dangerous for pitchers. He doesn’t claim to be up on all the modern science and techniques, but he does know what it takes to pitch at the ML and Mil level for many years, so I tend to give what he says a lot of veracity. In general, do the experts believe it’s a good thing for kids 13-17 to be doing all that lifting supervised or not? I can only speak for our program. All of our players take a strength training class. Supervised by a trained professional. They are required to pass a test for specific excersises and lifts to make sure they are using proper form. During the summer they are on their own for the most part but at least they have the proper foundation and program to follow. For my son he goes to strength training classes during the summer ran by trained professionals. IMO, doing strength training for football and baseball at the same time is not good for them. They should be doing one or the other. The trainers my son goes to suggest 3 to 4 times a week with them and on the off days, do Yoga. Which they offer at the facility. |
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