Baseball Specific Training Program

[Joseph73]

Does anyone have a baseball program that they use? I'm looking for some baseball specific exercises to use at the gym. I talked to their fitness trainer today and he had some good core workouts for me to do, but overall I think he was missing the mark.

I'm getting ready for Fall Ball in the next two weeks, and then winter ball in January so I'm looking to at some strength. Does anyone have a program with clear instructions for this type of thing?

[powertoallfields]

I really like the SPARQ training stuff. Just go to their site and click on baseball.

[YHF]

Tewks or his partner might have something you can work from.

Send him a PM.

[Tewks]

Recommendation #1 is to get some sort of pre-screening done. Here's a site to check out and perhaps find somebody to talk to in your area:
http://www.functionalmovement.com/SI...fmstrainer.php

Austin does a prescreening with this format and will refer people out to PTs if he thinks it is appropriate. Most people are within normal limits, but you want to get this done before adding additional strength and potential bulk.


From there, you need to understand your primary goals. Baseball is a game of short, explosive bursts of energy... so you need to train that. We put our athletes through four phases. This link gives a glimpse into what these phases can look like:
http://www.sport-fitness-advisor.com...htraining.html


You have a specific time-table. I recommend getting pre-screened, doing some sort of a performance testing, addressing your weaknesses through specific stretches and/or exercises and building up to your season as properly as possible.


For the performance testing, we do pullups, squats (based on %'s, not max weight), broad jump, single leg triple jump bound (not all athletes do this - Austin needs to feel comfortable with their ability), med ball throws (seated chest and seated rotational), 5-10-5 pro agility, and 60 yard sprint. I'm probably missing some.


I'm sure you are looking for a clean and simple Day 1 Day 2 Day 3 etc type plan. The thing is, you want it to be as catered to your body, your strength, your flexibility, your limitations as possible. Vanilla will get results, but it isn't ideal.

[Stealth]

Gregg Jefferies has his kids swing a broom (wood handle) 15 times forward and back, sets of 5. He always has them do it as though the pitch is high - at least letter high. If you get the heavy wood brooms this is a brutal excercise/workout. His dad had him do this as a kid.

[cosmo34]

Tewks, I'd love to see a template that you have used before. I know you mix it up for each player, as you should, but I'm sure you've got some general thing lying around.

PM if need be.

And Stealth, that sounds wonderful to a grip fanatic like me. Going to add that to my list soon.

[Joseph73]

Thanks for the input, guys.

Tewks~you've nailed what I'm talking about. I was trying to convey this to the trainer at the LA Fitness I am going to, but unfortunately he isn't the type of guy who "listens to hear", he was only listening to know when he could get back to telling me about what he wanted to do.

He had some great core strengthening exercises that I will definitely incorporate into my routine, but yes, I am looking for those things that are specific to me and baseball.

I appreciate the links that you included. I'll definitely check them out, but I don't think I'll be able to utilize them at this point as money is tight in the house

Although I won't be able to get the benefit of the trainer, and I do really wish that I could, but the reality is going to be that I will have to settle for Vanilla instead of what is optimal.

I'll contact someone from the list and see if maybe I can work something out. I am grateful for the information you've shared

[imagine44]

Gregg Jefferies has his kids swing a broom (wood handle) 15 times forward and back, sets of 5. He always has them do it as though the pitch is high - at least letter high. If you get the heavy wood brooms this is a brutal excercise/workout. His dad had him do this as a kid.

Ok.. I can't help myself.. lol..

Make sure it's not a "push" broom...

[callyjr]

Does anyone have a baseball program that they use? I'm looking for some baseball specific exercises to use at the gym. I talked to their fitness trainer today and he had some good core workouts for me to do, but overall I think he was missing the mark.

I'm getting ready for Fall Ball in the next two weeks, and then winter ball in January so I'm looking to at some strength. Does anyone have a program with clear instructions for this type of thing?

got room for another? I have been training for a triathlon and am getting in shape. I would love to get out and play some ball.

[Joseph73]

Hey Mike!

I'll ask tomorrow. I'm in a Labor Day Tourney In Beaverton. I'm playing on a different team in the tournament and I'm going to be playing on a new team this Fall, but I'll ask both of them. If they are full, there are still some spots open on other teams for sure. I was planing on going to an open tryout on September 11th, but one of the guys I played with in the All-Star game picked me up.

Triathalon, eh? That's impressive. I get tired watching it on t.v.!

I'll let you know what I find out. Is Kaleb playing this fall?

[baseonballs]

I know that this is a hitting website, though pitching is discussed in places. There are a lot of good comments about conditioning in this thread. I do believe that pitching conditioning has some aspects a little different than other positions. I do like a lot of Ron Wolforth's Combat Pitching Program.

[callyjr]

I'll let you know what I find out. Is Kaleb playing this fall?

yes he is, just started fall ball 2 weekend ago, we played in a tourney this weekend at Delta Park. Kaleb had a fever and missed the Saturday games, but got to pitch 1st round win on Sunday. You could tell his energy level was low but he wanted to play and was having fun. Played up with 12U this weekend. team that beat in semi's had 3 13yr olds on it(cheaters), we were tied 7-7 going into extra innings. Had fun still.

[Joseph73]

Hey Mike~
There are tryouts this weekend in Portland for Fall Ball. I don't think I'll be playing this time as most of the games are on the weekend in Oregon City. I might play a few games here and there, but am not planning on playing a full schedule.

If you are still interested let me know and I'll get you some more info.

[callyjr]

Hey Mike~
There are tryouts this weekend in Portland for Fall Ball. I don't think I'll be playing this time as most of the games are on the weekend in Oregon City. I might play a few games here and there, but am not planning on playing a full schedule.

If you are still interested let me know and I'll get you some more info.

i'm interested

[Joseph73]

There's still a few spots open. I've got two games this weekend.