Quote:
Originally Posted by heat06
What's a good work out to increase your bat speed?
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I dont know about a full workout, but I used to train at a place called CAN-AM, in Houston. I had an incredibly fast bat speed at 89MPH. Some exercises I worked on were, heavy bat swings (x2 weight of regular bat), Kneeling side Med ball throws,Side Standing med ball throws,Stick throws (a stick probably half the bat weight. Let go of the stick when you reach 3/4 of your swing).
This is a workout I got from sportspecific.com...
Quote:
ou can print this detailed 4 week baseball training program and begin seeing results quickly. It's a 5 day a week program complete with exact sets and reps designed to focus on baseball power and strength. This exclusive program was created by Charles Petrone, who has trained pro baseball players including Colorado Rockies Todd Helton
For power hitting and throwing, it is necessary to focus on the two largest pulling and pushing muscles of the upper body; the back and triceps. The goal of this 4 week/5 day program is to develop these two major components (back and triceps) while also working on the entire body. This push/pull program with a lower body day will accomplish both. A more advanced program would include one Olympic day for overall body power. I prefer to work in four week segments. This allows the athlete to get the most out of his/her training. By evaluating the athlete?s progress every 4 weeks you can determine what areas need to be developed more extensively.
Before you start, a 1 Rep Max needs to be recorded for Bench Press, Close-Grip Bench Press, Front Squat and Back Squat. * (See information below for more direction on leg day)
Week 1
Day1/Push-Heavy
1.Flat bench press (barbell)
55%x3x10
2.Lying D.B. Flyes
4x10
3.Freestyle Dips
4x10
4.Standing D.B. Front Raises
4x10
5.E-Z Curl Bar/Lying Triceps Extension
4x10
6.Close-Grip Bench Press
4x10
Day 2/Pull-Heavy
1.Pull-ups: to the front
4x10
2.D.B. Rows
4x10
3.D.B. Pullovers
4x10
4.Straight Bar Bicep Curls
4x10
5.Standing D.B. Hammer Curls
4x10
Day 3/Legs*
1.Back Squat
55%x4x10
2.Front Squat
60%x4x8
3.Reverse Barbell Lunges
4x8 (each leg)
4.Barbell Step-Ups (off box)
4x8 (each leg)
Day 4/Push-Light
1.For exercises 1 use 80% off of push-heavy day weight. Same sets and reps.
2.For exercises 2-6 use 80% off of push-heavy day weight. Same sets and reps.
Day 5/Pull-Light
1.For exercises 1-5 use 80% off of pull-heavy day weight. Same sets and reps.
Week 2
Day1/Push-Heavy
1.Flat bench press (barbell)
60%x3x9
2.Lying D.B. Flyes
4x10
3.Freestyle Dips
4x10
4.Standing D.B. Front Raises
4x10
5.E-Z Curl Bar/Lying Triceps Extension
4x10
6.Close-Grip Bench Press
4x10
Day 2/Pull-Heavy
1.Pull-ups: to the front
4x10
2.D.B. Rows
4x10
3.D.B. Pullovers
4x10
4.Straight Bar Bicep Curls
4x10
5.Standing D.B. Hammer Curls
4x10
Day 3/Legs*
1.Back Squat
55%x4x10
2.Front Squat
60%x4x8
3.Reverse Barbell Lunge
4x8 (each leg)
4.Barbell Step-Ups (off box)
4x8 (each leg)
Day 4/Push-Light
1. For exercises 1 use 80% off of push-heavy day weight. Same sets and reps.
2. For exercises 2-6 use 80% off of push-heavy day weight. Same sets and reps.
Day 5/Pull-Light
1.For exercises 1-5 use 80% off of pull-heavy day weight. Same sets and reps.
Week 3
Day1/Push-Heavy
1. Flat bench press (barbell)
65%x3x8
1.Lying D.B. Flyes
4x10
2.Freestyle Dips
4x10
3.Standing D.B. Front Raises
4x10
4.E-Z Curl Bar/Lying Triceps Extension
4x10
5.Close-Grip Bench Press
4x10
Day 2/Pull-Heavy
1.Pull-ups: to the front
4x10
2.D.B. Rows
4x10
3.D.B. Pullovers
4x10
4.Straight Bar Bicep Curls
4x10
5.Standing D.B. Hammer Curls
4x10
Day 3/Legs*
1.Back Squat
55%x4x10
2.Front Squat
60%x4x8
3.Reverse Barbell Lunges
4x8 (each leg)
4.Barbell Step-Ups (off box)
4x8 (each leg)
Day 4/Push-Light
1. For exercises 1 use 80% off of push-heavy day weight. Same sets and reps.
2. For exercises 2-6 use 80% off of push-heavy day weight. Same sets and reps.
Day 5/Pull-Light
1. For exercises 1-5 use 80% off of pull-heavy day weight. Same sets and reps.
Week 4
Day1/Push-Heavy
1.Flat bench press (barbell)
70%x3x7
1.Lying D.B. Flyes
4x10
2.Freestyle Dips
4x10
3.Standing D.B. Front Raises
4x10
4.E-Z Curl Bar/Lying Triceps Extension
4x10
5.Close-Grip Bench Press
4x10
Day 2/Pull-Heavy
1.Pull-ups: to the front
4x10
2.D.B. Rows
4x10
3.D.B. Pullovers
4x10
4.Straight Bar Bicep Curls
4x10
5.Standing D.B. Hammer Curls
4x10
Day 3/Legs*
1.Back Squat
55%x4x10
2.Front Squat
60%x4x8
3.Reverse Barbell Lunges
4x8 (each leg)
4.Barbell Step-Ups (off box)
4x8 (each leg)
Day 4/Push-Light
1. For exercises 1 use 80% off of push-heavy day weight. Same sets and reps.
2. For exercises 2-6 use 80% off of push-heavy day weight. Same sets and reps.
Day 5/Pull-Light
1.For exercises 1-5 use 80% off of pull-heavy day weight. Same sets and reps.
*On Leg Days, start very light for the first two weeks. Then, proceed to add weight each week. I recommend choosing weight on each exercise where the last two reps are challenging. Remember, technique and bar speed must be kept clean. Try to add 5% to back squat and front squat each week.
Use a 17? box when performing Barbell Step-ups or go hip to knee parallel depending on your height.
Charles Petrone, NSCA-CPT is the founder Petrone Speed & Strength, Inc. (PSSI). Check out his newest video 'Charles Petrone's Olympic Style Weightlifting For the Sports-Specific Athlete' at http://www.petronetraining.com/
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