Help me build a tailored in-season baseball workout

[6Pax]

SO heres the deal, I'm the ace for my Highschool team and hopefully will have a spot in the starting lineup as well. I work out 4 times a week in the offseason, but during the season I really only plan on going to the gym the day after I pitch. I'll be spending 2+ hours there that one day to get a good fullbody routine in, thats simply maintenance work to keep my strength up. Heres the only rules, lets try and keep things on machines as much as possible, the last thing I need it to hurt myself in the middle of the season. No free weight bench press, I'll probably stick to a machine, and no militairy press period. Not opposed to using some good old bodyweight work either, should be good for keeping my strength up and theres little risk of injury.

I was thinking something along the lines of

Warm up-Jog, stretch
Hammy curls/Quad extensions x2 each for leg warmup
Leg Press for main leg work
Pullups
Lat Pulldowns/Rows
Shrugs
Back extensions
Machine Benchpress
Machine Fly's
Pushups
Core work

I figure that between my pushing and pulling work for back and chest, my shoulders and arms should all get an adequate amount of work. Tough situation to be honest, don't want to lose strength as the season goes on and things get more important, but I also have to balance things and be completely rested every fifth day or so to start, possibly even sooner to relieve if necessary.

What do you guys think?

[Vermonta]

You're afraid of getting hurt doing the exercises you have been the entire offseason with not challenging weight? Up to you, but I think that's silly.

To all inseason athletes my suggestion is:

2-3 times a week
Power Cleans 4x5
Squats 4x5
Bench 4x5

Do not increase the weight, keep the weight the same unless your performance is hinder in which case lower it 5-10%. If it continues to hurt your performance then stop lifting all together.

[Fogol]

No offence to baseball players out there but is it necessary to work out for it??

[6Pax]

No offence to baseball players out there but is it necessary to work out for it??

Yea, if you want an edge in Highshool it helps, Baseball is a bunch of controlled explosive movements, and the faster you can do them, the better. Pitchers generally all have really strong legs and cores, and there are some really thickly built baseball players. They just always wear baggy baseball clothes, its hard to tell.

Look up Gabe Kapler

[6Pax]

You're afraid of getting hurt doing the exercises you have been the entire offseason with not challenging weight? Up to you, but I think that's silly.

To all inseason athletes my suggestion is:

2-3 times a week
Power Cleans 4x5
Squats 4x5
Bench 4x5

Do not increase the weight, keep the weight the same unless your performance is hinder in which case lower it 5-10%. If it continues to hurt your performance then stop lifting all together.

Yea I know it sounds pussy, but when I throw a 100 pitches a game at over 85mph, your body takes a pretty decent beating. If theres like a 1% chance that I could get hurt working with free weights when its really not necessary, its too big of a risk imo. I like baseball lol

[dgcoats]

SO heres the deal, I'm the ace for my Highschool team and hopefully will have a spot in the starting lineup as well. I work out 4 times a week in the offseason, but during the season I really only plan on going to the gym the day after I pitch. I'll be spending 2+ hours there that one day to get a good fullbody routine in, thats simply maintenance work to keep my strength up. Heres the only rules, lets try and keep things on machines as much as possible, the last thing I need it to hurt myself in the middle of the season. No free weight bench press, I'll probably stick to a machine, and no militairy press period.

?Disadvantages of Weightlifting Machines


a) Increase injury risks since the range of motion is fixed and repeated workout will place tremendous stress on the same joints, tendons and muscles because you are lifting on a fixed pathway.

b) Because of its isolation of muscles, your workout hit only the targeted muscles with little involvement of supporting or synergistic thus your muscle gains will be slower and less balanced.

c) Since weight lifting machines have fixed configuration, your workout does not factor in your body frame and structure. Whether you have a big or small built, narrow or wide shoulders, you will be using the same pathway range of motion and width of grip. This will raise your chances of being injured as well as poorer muscle development.

from deepfitness.com

[jgood]

SO heres the deal, I'm the ace for my Highschool team and hopefully will have a spot in the starting lineup as well. I work out 4 times a week in the offseason, but during the season I really only plan on going to the gym the day after I pitch. I'll be spending 2+ hours there that one day to get a good fullbody routine in, thats simply maintenance work to keep my strength up. Heres the only rules, lets try and keep things on machines as much as possible, the last thing I need it to hurt myself in the middle of the season. No free weight bench press, I'll probably stick to a machine, and no militairy press period. Not opposed to using some good old bodyweight work either, should be good for keeping my strength up and theres little risk of injury.

I was thinking something along the lines of

Warm up-Jog, stretch
Hammy curls/Quad extensions x2 each for leg warmup
Leg Press for main leg work
Pullups
Lat Pulldowns/Rows
Shrugs
Back extensions
Machine Benchpress
Machine Fly's
Pushups
Core work

I figure that between my pushing and pulling work for back and chest, my shoulders and arms should all get an adequate amount of work. Tough situation to be honest, don't want to lose strength as the season goes on and things get more important, but I also have to balance things and be completely rested every fifth day or so to start, possibly even sooner to relieve if necessary.

What do you guys think?

You want to use nothing but machines? Idk who told you thats the way to go but that makes no sense. Also don't do lat pull-downs and pull-ups since that is the exact same muscles working and you don't need flies unless you want to have a big chest which will only hinder your throwing. You should be saying I want to do all free weight or free weight and body weight exercises ... and as little machines as possible if any at all.

[The_LB_43]

Machines suck
dont use them
the only time u shuld even consider using a machine is if it say HammerStrength on the side of it

[lsfii2]

i play a position and am not very good at understanding the pitcher workouts, but the three things id say...

no bench press period (unless light dumbbels (im talking like 20 lbs light but even this i dunno if id do)... my former coach who plays aaa for the cubs told me they get fined if they get caughted barbell benching

do you cuff work (or jobes exercises) you can search on the internet and find good cuff programs or ask ur coach

get your running in after starts etc.

now i don't know exactly what to do as I play middle infield and train alot differently, but these are things I've picked up over the years.

you could check stack.com for a workout and build your own inseason workout from one of the pitcher programs they have their... here is johan santana's offseason workout http://magazine.stack.com/TheIssue/A...orkout_Routine.
obviously the workload is too much for inseason, but there are some good exercises in their...

im obviously not an expert but thats the best advice i can give you

[Thought_Riot]

wait, why would you pitch on the day after you pitch? Your arm needs time to recover.

I'm planning on working out three days a week, taking the day before, the day of, and the after pitching off. And Friday of course. But hopefully I'll be the Thursday pitcher (games usually on Tuesday and Thursday)

[cblantongnc]

No offence to baseball players out there but is it necessary to work out for it??

Is this a real question. Have your ever watch a baseball game before? How are you supposed to hit a ball 400 ft with a piece of wood with no muscle? And I guess pitchers just throw 94 naturally, no need to workout. Did you really post the question? Where you drunk?

[jgood]

Hes only 15 so maybe some over the counter medicine.

[The_LB_43]

No offence to baseball players out there but is it necessary to work out for it??

lol
i greened him 4 the lolz (yarly)

[6Pax]

lol
i greened him 4 the lolz (yarly)

http://images.wikio.com/images/p/39c...-knowingly.jpg
Yeah, your right, he obviously would have been the same player whether he juiced and got huge or not. Shame about all that wasted time and effort.

And for all you who commented about not using machines, I've decided to take the advice and continue doing my compound freeweight work into the regular season.

[Copley55]

In season I stick to doin a lower body day the day after I pitch. I stick to squats, lunges w/twist, stiff leg deadlift, and plyometrics. The rest of the week I stick to sprints, medicine ball throws, core work, and Jobe exercises. Make sure you stretch post workout to maintain flexibility. There is not much need to work the upperbody to much during the season due to the stress the arm takes from pitching and long tossing!