Any baseball players feel like sharing some routines? I'm always looking to improve my pitch+bad speed. Mainly bat speed, I've got my technique perfect so I'm just looking to put a bit more power behind my hits. I do workout regularly on pitching and batting speed, mostly just seeing what other types of workout routines I could try.
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Thread: Baseball Players
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11-02-2011, 12:27 PM #1
- Join Date: Oct 2011
- Location: Barrie, Ontario, Canada
- Age: 29
- Posts: 62
- Rep Power: 154
Baseball Players
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11-03-2011, 11:04 AM #2
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11-03-2011, 11:14 AM #3
- Join Date: Jul 2011
- Location: Arkansas, United States
- Posts: 110
- Rep Power: 677
For bat speed I would do things that help you get your hands to the ball faster. Using the cross-cables or something that allows for a similar motion as "the swing." Also working the forearms with make your power at contact much stronger. Use a behind the back wrist curl to up the forearm strength. That along with explosive leg movements(ie power clean or a tire flip) will add speed and strength to both your batting and pitching. Hope these suggestions help.
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11-03-2011, 03:13 PM #4
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11-04-2011, 06:39 AM #5
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11-04-2011, 11:54 AM #6
- Join Date: Nov 2006
- Location: Colorado, United States
- Age: 36
- Posts: 2,125
- Rep Power: 332
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11-05-2011, 02:51 PM #7
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11-09-2011, 09:27 AM #8
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11-09-2011, 09:36 AM #9
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11-09-2011, 07:36 PM #10
- Join Date: Nov 2006
- Location: Colorado, United States
- Age: 36
- Posts: 2,125
- Rep Power: 332
Your bat is not 5lb+ is it? You will start to compensate and develop pulling off the ball because you have to work too hard for the heavy weight. Just a simple push/pull alternation on each exercise for upper/lower is really alls you need for about 5-6 exercises per workout. The rest is up to your skill training/practice and obviously a couple ab exercises. Also do band work after upper body workouts at the least and a couple more times per week if you can. Not really rocket science but the amount of reps will be based on how you respond.
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My Training Log:
new log soon!
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11-10-2011, 05:31 AM #11
Heres what I use, program I made few months ago for the college I play for,
Exercise Sets X Reps Set 1 Set 2 Set 3 Set 4 Set 5 Rest
Monday: Upper
Clap Push Ups 5x6 2 minutes
Hang Clean (from knees) 3x5 2 minutes
Power Shrug 5x3 2 minutes
Diamond Push Ups 4x5 2 minutes
Tricep Push Down 4x6 2 minutes
Front/Side Shoulder Raises 3x5 2 minutes
BB Curl 2x12 2 minutes
MedBall Twist 4x25 2 minutes
Tuesday: Lower
Squat 4x5 85% 1RM 2 minute
Pro Shuttle 5 sets 1 minute
Lunge Hops 5 sets 1 minute
High Box Jump 36' 3x5 1 minute
1 Step Verticle Jump MEDBALL 4 sets 1 minute
60-Yard Dash 3 sets 1 minute
40-Yard Dash 2 sets 1 minute
20-Yard Dash (Backpedal) 4 sets 1 minute
BackPedal Buttkicks (10-yrd) 3 sets 1 minute
Thursday: Upper
Barbell Bench Press 5x12 70% 1RM 3 minutes
Bent Over DB Fly 3x6 2 minutes
Alternating Incline DB Press 3x6 2 minutes
Lat Pull Down (Wide) 4x6 2 minutes
Tricep Overhead Press 5x6 2 minutes
DB Alternating Curl 3x6 2 minutes
DB T/W/Y Shoulders 3x6 2 minutes
Plank Front/Side/Side 3x30's each
Friday: Lower
Low Box Speed Hops 18' 4x8 2 minutes
5 dot drill(figure 8 both feet) 3x30 seconds 2 minutes
DB Jump Lunges 4x5 2 minutes
Lateral Step Ups 5x6 2 minutes
BW 360 Squat Jumps (L/R) 5x4 2 minutes
TipToe Weighted Walking 3x30 seconds 2 minutes
DB deadlifts 4x5 2 minutesbench: 335
squat: 225x72, 455x6
dl: 465
hangclean:285
Pro Shuttle: 4.018 seconds
60 yard dash: 6.83
Currently 215lbs
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11-10-2011, 05:35 AM #12
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11-10-2011, 09:05 AM #13
- Join Date: Oct 2011
- Location: Barrie, Ontario, Canada
- Age: 29
- Posts: 62
- Rep Power: 154
Only question I have is the barbell bench press , I've been told to avoid any barbell excercises due to the stress put on the rotator cuff. Not really a big deal as I could substitute the BB bench with DB instead, but what's your opinion on the rotator cuff stress ?
http://www.bodybuilding.com/store/force-factor/force-factor.htm <----- Don't think , just click
http://www.forcefactor.com
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11-11-2011, 08:33 AM #14
the barbell bench is in there not for strengthening but manly just for ROM and mobility, doing that light of a weight shouldnt hurt you at all, its just looked as bad if you barbell bench heavy weights, dumbbell is fine to do though aswell, I do both just depends on the week, at my school I dont not have very large dumbbells so to get stronger i lean more into the barbell area.
hope this helpsbench: 335
squat: 225x72, 455x6
dl: 465
hangclean:285
Pro Shuttle: 4.018 seconds
60 yard dash: 6.83
Currently 215lbs
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11-11-2011, 08:43 AM #15
- Join Date: Oct 2011
- Location: Barrie, Ontario, Canada
- Age: 29
- Posts: 62
- Rep Power: 154
Alrighty , so as long as im pumping out 12 reps without pain i should be fine ? I may substitute for dumb bells anyway because where I work they go up to 115 , chances are I'll never reach that amount.
Indeed it helped though , I was going to do an upper , lower , core each day as a routine so that works perfect. I'll give it a try and see if I notice any improvements in the coming weeks , I'll probably make a log of some sort.http://www.bodybuilding.com/store/force-factor/force-factor.htm <----- Don't think , just click
http://www.forcefactor.com
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11-11-2011, 12:33 PM #16
- Join Date: Sep 2007
- Location: Pittsburgh, Pennsylvania, United States
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http://forms.aweber.com/form/85/1635053985.htm - Newsletter!
Posts are my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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Baseball insane
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i do it all on my own
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11-15-2011, 07:26 AM #17
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11-15-2011, 08:29 AM #18
- Join Date: Oct 2011
- Location: Barrie, Ontario, Canada
- Age: 29
- Posts: 62
- Rep Power: 154
Perfect , i'll probably base my routine 90% around yours with minor tweaks to help me with whatever position I finally choose to stay in , thanks a ton !
Also , I'm not 100% sure how to do the Y/T/W , I'm pretty sure I know the Y and T but as for the W I have no clue ! D:
Edit #2: Is the rest between each SET or each EXCERCISE ? Got myself confused by reading it too many times haha !Last edited by IamBrady; 11-15-2011 at 10:54 AM.
http://www.bodybuilding.com/store/force-factor/force-factor.htm <----- Don't think , just click
http://www.forcefactor.com
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11-16-2011, 06:31 AM #19
the W is a back rear delt fly, so bend over with your back flat to the ground and think about pulling your scapular unit together, feel the pull in the rear delts and lats
for rest the 2 minutes is just a baseline, you can increase or decrease the rest as you want but i would always stay around 30s to 1m for rest and for your major lifts use 2 minutes for rest.
hope this helpsbench: 335
squat: 225x72, 455x6
dl: 465
hangclean:285
Pro Shuttle: 4.018 seconds
60 yard dash: 6.83
Currently 215lbs
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11-16-2011, 10:00 AM #20
- Join Date: Oct 2011
- Location: Barrie, Ontario, Canada
- Age: 29
- Posts: 62
- Rep Power: 154
Perfect , I used to do those once in a while ! Thanks a lot for the help , hopefully I'll progress to your lifting level soon enough !
I'll probably keep the rests around a minute for time saving , but definitely I'll need 2 minutes for some of them like power shrugs. Thanks for all the help !http://www.bodybuilding.com/store/force-factor/force-factor.htm <----- Don't think , just click
http://www.forcefactor.com
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11-18-2011, 08:42 AM #21
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