~baseball strength training question~

[adeweesster]

Our season is approximately 4 months out, and I am looking for a strength/size gaining program to get started on. I recently ran my first Half Marathon about a month ago, and I am not too worried about my overall "conditioning", and I have been in the gym for about 3weeks now.

I am extremely confused on whether or not to begin a strength training program that builds mass and size, or a strength training program focused on maintenance, or a program that is focused on endurance.

I used Hypertrophy training last year and loved the results I got in such short time, but I only got through about 1/3 of the program before I lost my training partner, and therefore most of my motivation. I would love to start this program again, but I am afraid that when I go into season I will be too worn out. I've read some articles that say not to begin hypertrophy programs unless you are in the early off-season.

I really need help, so anything would be appreciated!!!!!!!!

[boykid28]

Our season is approximately 4 months out, and I am looking for a strength/size gaining program to get started on. I recently ran my first Half Marathon about a month ago, and I am not too worried about my overall "conditioning"

http://bonius.com/gallery2/d/5145-1/picard.jpg

http://www.vegansoapbox.com/wordpress/wp-content/uploads/2009/10/why.jpg


, and I have been in the gym for about 3weeks now.

I am extremely confused on whether or not to begin a strength training program that builds mass and size, or a strength training program focused on maintenance, or a program that is focused on endurance.

I used Hypertrophy training last year and loved the results I got in such short time, but I only got through about 1/3 of the program before I lost my training partner, and therefore most of my motivation. I would love to start this program again, but I am afraid that when I go into season I will be too worn out. I've read some articles that say not to begin hypertrophy programs unless you are in the early off-season.

I really need help, so anything would be appreciated!!!!!!!!

http://www.motorcitycrossfit.com/wp-content/uploads/2008/09/marathoner-vs-sprinter-men.JPG

big difference isnt it????? but they both r runners........ and they r black????hmmmmmm i wonder why?

in all seriousness though:
-starting strength/gpp(general physical prepareness) work
-do some heavy barbell exercises
-do some baserunning
-play some baseball

the closer to the season the more emphasis should be placed towards the bottom of the season. and do some core work year round

[ven33]

Our season is approximately 4 months out, and I am looking for a strength/size gaining program to get started on. I recently ran my first Half Marathon about a month ago, and I am not too worried about my overall "conditioning", and I have been in the gym for about 3weeks now.

I am extremely confused on whether or not to begin a strength training program that builds mass and size, or a strength training program focused on maintenance, or a program that is focused on endurance.

I used Hypertrophy training last year and loved the results I got in such short time, but I only got through about 1/3 of the program before I lost my training partner, and therefore most of my motivation. I would love to start this program again, but I am afraid that when I go into season I will be too worn out. I've read some articles that say not to begin hypertrophy programs unless you are in the early off-season.

I really need help, so anything would be appreciated!!!!!!!!

Baseball is all about the combination of strength, speed, power, and flexibility. You asked for some recommendations, so here is what I will tell you:

1. Keep the distance running to 2-5 miles. The max I ran in college was around 20-25 miles a week.

2. Move into a split routine when it comes to lifting. Upper body and lower body are important, as well as overall flexibility.

3. Do not neglect a solid throwing program. Arm strength is gained long tossing regularly.

4. DO NOT forget sprint work. We play an explosive game, sprints and agilities are just as important as distance and hitting up the weight room.

5. Speaking of the weight room, keep your rep range in 8-12. Also, don't forget your rotator cuff work.

6. Stick to dumbbells when it comes to benching.

If you have any other specific questions feel free to ask. If you are worried about anything in particular just say so. Also, present them in a list....makes it much easier for me to reply to.

[adeweesster]

If you have any other specific questions feel free to ask. If you are worried about anything in particular just say so. Also, present them in a list....makes it much easier for me to reply to.

SO here are some more specific questions....

1. Should I begin a hypertrophy training program like this:

hypertrophy-specific.com/hst_II.html (add h t t p : / / w w w . before it, without spaces. Since I don't have 30posts, I can post links.)

or

2. Is this a good workout program!? (*See attached) currently using this one

[ven33]

Personally I'd go with 2. The split is what I'd recommend. Just remember, keep the weight when it comes to shoulders under 40lbs....going to heavy can (and will) hurt you in the long run.

[yucko22]

i agree with ven. you can try WS4SB and incorperate running and sprints. sprints are key in baseball. run a 30 yard dash since that is the path of the base, or even go to the field and start working on base running there. Dont forget actually working in the field to like ven said. Weight training is just as important as training for the sport itself.

[ven33]

i agree with ven. you can try WS4SB and incorperate running and sprints. sprints are key in baseball. run a 30 yard dash since that is the path of the base, or even go to the field and start working on base running there. Dont forget actually working in the field to like ven said. Weight training is just as important as training for the sport itself.

I is the guru :P

[jcameron28]

Baseball is all about the combination of strength, speed, power, and flexibility. You asked for some recommendations, so here is what I will tell you:

1. Keep the distance running to 2-5 miles. The max I ran in college was around 20-25 miles a week.

2. Move into a split routine when it comes to lifting. Upper body and lower body are important, as well as overall flexibility.

3. Do not neglect a solid throwing program. Arm strength is gained long tossing regularly.

4. DO NOT forget sprint work. We play an explosive game, sprints and agilities are just as important as distance and hitting up the weight room.

5. Speaking of the weight room, keep your rep range in 8-12. Also, don't forget your rotator cuff work.

6. Stick to dumbbells when it comes to benching.

If you have any other specific questions feel free to ask. If you are worried about anything in particular just say so. Also, present them in a list....makes it much easier for me to reply to.

this but I would cut out most of the long distance runs all together, and lol 8-12 reps don't know where that came from

[ven33]

this but I would cut out most of the long distance runs all together

Lol. Absolutely not. This is the typical belief of a position player. Cardiovascular endurance is important regardless of position. Do I believe infielders should run the same amount as pitchers? Hell no. But I also know that in college they still run to allow themselves to handle 9 nnings of play.


lol 8-12 reps don't know where that came from

I don't understand why you think this is bad....I'd love to hear your argument. I tell people 8 to 12 because it covers three different rep ranges, and most people typically grow in strength in the 8 rep range. (Keep in mind that my statements about "most people" refer to the multiple college athletes I have trained).

[jcameron28]

Lol. Absolutely not. This is the typical belief of a position player. Cardiovascular endurance is important regardless of position. Do I believe infielders should run the same amount as pitchers? Hell no. But I also know that in college they still run to allow themselves to handle 9 nnings of play.

I don't understand why you think this is bad....I'd love to hear your argument. I tell people 8 to 12 because it covers three different rep ranges, and most people typically grow in strength in the 8 rep range. (Keep in mind that my statements about "most people" refer to the multiple college athletes I have trained).

I don't want to argue with you on a grudge so lets try to come to an agreement on this. I just feel that longer distance steady state cardio is not the best type of conditioning for someone who is trying to gain muscle mass and improve sports performance, there are lots of better alternatives.

There is nothing inherently bad with 8-12 rep ranges however limiting yourself to 8-12 reps for a 4 month training cycle will not produce anything close to optimal results. Doing some form of the conjugate method that involves different training cycles that build on each other using different rep schemes will produce much better results in strength AND size then just training 8-12 reps for 4 months straight. Its just limiting to say keep it within 8-12 reps.

and OP if you are a pitcher I wouldn't advise any overhead weight work, or if you play another position keep it light like ven said

[ven33]

I don't want to argue with you on a grudge so lets try to come to an agreement on this. I just feel that longer distance steady state cardio is not the best type of conditioning for someone who is trying to gain muscle mass and improve sports performance, there are lots of better alternatives.

There is nothing inherently bad with 8-12 rep ranges however limiting yourself to 8-12 reps for a 4 month training cycle will not produce anything close to optimal results. Doing some form of the conjugate method that involves different training cycles that build on each other using different rep schemes will produce much better results in strength AND size then just training 8-12 reps for 4 months straight. Its just limiting to say keep it within 8-12 reps.

and OP if you are a pitcher I wouldn't advise any overhead weight work, or if you play another position keep it light like ven said

Ok I'll meet you halfway regarding running. I'm a firm believer that a combination of both (more distance for pitchers than position players), but I said that sprints are important (if I didn't...then shame on me cause I meant to).

As for the rep range, OP has 4 months. I'd rather keep it simple for him rather than go with a cyclic training program.

[jcameron28]

Ok I'll meet you halfway regarding running. I'm a firm believer that a combination of both (more distance for pitchers than position players), but I said that sprints are important (if I didn't...then shame on me cause I meant to).

As for the rep range, OP has 4 months. I'd rather keep it simple for him rather than go with a cyclic training program.

true I guess it depends on how much OP wants to research and get involved in his training, Alex Maroko gets some pretty amazing results training nfl prospects with this method about 10 weeks out of combine testing. Just doing a 5 week max strength phase, deload, 2 week rate of force developement/explosive strength phase and 2 week peaking phase. the athlete fully recovers from the overreaching strength phase just as the peaking phase begins and everything kindof comes together.

[ven33]

true I guess it depends on how much OP wants to research and get involved in his training, Alex Maroko gets some pretty amazing results training nfl prospects with this method about 10 weeks out of combine testing. Just doing a 5 week max strength phase, deload, 2 week rate of force developement/explosive strength phase and 2 week peaking phase. the athlete fully recovers from the overreaching strength phase just as the peaking phase begins and everything kindof comes together.

Also really depends on OP's gym awareness. Not everyone understands what we are discussing haha.

[adeweesster]

Also really depends on OP's gym awareness. Not everyone understands what we are discussing haha.

I follow everything you guys are saying, and I also am a firm believer in proper research. I have a Strength Training coach and nutritionist that keep me on track, but sometimes they aren't very good teachers. Plus they are hella expensive, and I had to cut back last month, so now I am kind of on my own. I am up for learning damn near anything. I'd be interested in this 10wk training program that you are talking about. It sounds like it is decent time for me to make gains, and recover before season starts.


true I guess it depends on how much OP wants to research and get involved in his training, Alex Maroko gets some pretty amazing results training nfl prospects with this method about 10 weeks out of combine testing. Just doing a 5 week max strength phase, deload, 2 week rate of force developement/explosive strength phase and 2 week peaking phase. the athlete fully recovers from the overreaching strength phase just as the peaking phase begins and everything kindof comes together.

JCam is there a website/book that you used, or is this from personal knowledge?

Just FYI I've been doing hours and hours of research on supplements trying to find what is best for me. I've also done tons of research on strength training, going as far as learning about each type of muscle tissue, how it breaks down, and how it recovers. I then researched specific supplements based on this research. I don't think I lack when it comes to the research part, it's just that sometimes it's hard to connect with people who actually know what they are doing. Or have a knowledge base about baseball itself.

I'm looking forward to playing for University of the Pacific next year and I know that weighing 172lbs and being 5'11" won't cut it unless my body fat % is damn near 3-5%. Which it isn't. I lost 15lbs training for the half marathon, which I ran in memory of a family member.

I want the best possible workout, regardless of how much research I have to do.

[jcameron28]

zatsiorsky's science and practice of sports training is pretty much a great foundation for any kind of strength training research, for more practical application and a bit less jargon you should check out these websites,

http://www.higher-faster-sports.com/articles.html

http://ericcressey.com/

particularly eric cressey's who is probably the most knowledgeable baseball strength training coach you can find period. and hes usually good at answering any questions you want to email him

glad to finally see someone on here taking their programming seriously and willing to do research

for some laughs check out frank yang who I beleive was trained by the two coaches above http://www.youtube.com/watch?v=kGQfTgqQBok

[WhyAmISoHuge]

I'm sure I'm just a dumbass random, but, as a baseball player, I know that flexibility is pretty useful. I also heard 8-12 reps is focused on hypertrophy. Wouldn't hypertrophy be one of the worst rep ranges to be in? Why would a baseball player particularly want mass? I personally believe 3-6 reps for power/strength, and like 15+ (depending on the exercise) for endurance. AGAIN, though, I'm just a random.

[ven33]

The idea that 8-12 is hypertrophy seriously depends on the individual. People have been lifting the 10 rep range for years.

And honestly, with the amount of running being done, I seriously doubt OP will put on mass.

[adeweesster]

zatsiorsky's science and practice of sports training is pretty much a great foundation for any kind of strength training research, for more practical application and a bit less jargon you should check out these websites,



particularly eric cressey's who is probably the most knowledgeable baseball strength training coach you can find period. and hes usually good at answering any questions you want to email him

glad to finally see someone on here taking their programming seriously and willing to do research

for some laughs check out frank yang who I beleive was trained by the two coaches above
Wow, I am shocked. That Frank Yang dude is a freak!!!! How does he contort his body like that while doing bench? How does he jump so damn fast, and so high? Is this forreal!?!?!

I felt really dumb emailing Mr. Cressey. It seems like he would just delete emails like mine that get sent to him. Lol. I hope he responds with some decent information, and doesn't just tell me to go pick up his book. I'm strapped for money right now (aren't we all?), and I really want to pick up his Maximum Strength book from borders TONIGHT! Maybe I'll scrape up some change, seriously!

The thing I loved about having a Personal Trainer was that he developed all of my workouts for me. Do you know if in Cressey's book he has a program outlined, or is it just info that we are supposed to put together?

[adeweesster]

The idea that 8-12 is hypertrophy seriously depends on the individual. People have been lifting the 10 rep range for years.

And honestly, with the amount of running being done, I seriously doubt OP will put on mass.

Actually, I've stopped all the running that I have been doing! I was worried that anymore would eat my muscle away, literally. I know it already had, because it was evident in my build.

I'm afraid to run now. Every time I looked at my running shoes I see myself getting super thin and breaking when I get hit by a foul tip, or ran over at the dish.

[ven33]

Actually, I've stopped all the running that I have been doing! I was worried that anymore would eat my muscle away, literally. I know it already had, because it was evident in my build.

I'm afraid to run now. Every time I looked at my running shoes I see myself getting super thin and breaking when I get hit by a foul tip, or ran over at the dish.

Dont stop running, just decrease the amount you're running.

[jcameron28]

Wow, I am shocked. That Frank Yang dude is a freak!!!! How does he contort his body like that while doing bench? How does he jump so damn fast, and so high? Is this forreal!?!?!

I felt really dumb emailing Mr. Cressey. It seems like he would just delete emails like mine that get sent to him. Lol. I hope he responds with some decent information, and doesn't just tell me to go pick up his book. I'm strapped for money right now (aren't we all?), and I really want to pick up his Maximum Strength book from borders TONIGHT! Maybe I'll scrape up some change, seriously!

The thing I loved about having a Personal Trainer was that he developed all of my workouts for me. Do you know if in Cressey's book he has a program outlined, or is it just info that we are supposed to put together?

actually maximum strength is a four month program haha so it might work out pretty well for you, i think you can find the torrent online if you look hard enough but i don't think its that expensive either

edit: if you did pick it up im sure cressey would give you some position specific adjustments for the program

[boykid28]

The idea that 8-12 is hypertrophy seriously depends on the individual. People have been lifting the 10 rep range for years.


lol:). its funny u mention that. The people i c doing 1O reps r the ones who are un-athletic.

[ven33]

lol:). its funny u mention that. The people i c doing 1O reps r the ones who are un-athletic.

I wreck 8-12 reps typically....and I'd say Im doing well haha.