Posts Tagged ‘baseball training’

Her is a great post from my good friend Adam Brush, top trainer at the Institute for Human Performance and Five Tool Baseball.

There’s no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.

To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.

SUPERSET

1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.

 

 

 

 

 

1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.

 

 
In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A “high to low” cable row
Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.

Out train the game!

Posted by AB at 5:40 PM

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Great post by my good friend Adam Brush

Just so we’re on the same page, baseball is a rotational sport. So while recently looking over a collegiate baseball summer training program I couldn’t help but notice Olympic lifts were included. Really?
Olympic lifting is a sport in and of itself that includes lifts such as the Snatch and the Clean & Jerk. These lifts require a tremendous amount of technique and demand a high level of skill specific to the sport of Olympic lifting.
So why are these movements/exercises finding their way into the world of baseball training? I know, I know Olympic lifts can create powerful hips; and they do…in the sagittal plane of motion – which is not the motion dominated in baseball. Baseball is dominated thru the transverse/rotational plane. I’ll say it again – from hitting, throwing and running – baseball is a rotational sport requiring rotational power training.
Structurally, Olympic lifts can create abnormal and high levels of joint stress – particularly thru the shoulders and wrists- (let’s not forget about the shear force that can be placed on the knees). I think we would all agree that the knees, shoulders and wrists are rather important to a ball player, and we wouldn’t want to risk an off-season injury.
I’m not against Olympic lifts – I MIGHT incorporate them(MAYBE) if an athlete has a good base and understanding of Olympic lifting. However, I haven’t seen too many baseball players having exposure, or even master these lifts. Therefore I ask myself how important is it to teach and incorporate a potentially “risky” movement in order to develop sagittal plane hip power when baseball is dominated by rotational hip power. In other words what’s the reward:risk ratio?
Now, Im not saying we shouldnt do any sagittal plane power training. I just believe that in order to save the shoulders, wrists and knees a safer alternative, such as box jumps, can be performedBUT IN CONJUNCTION with rotational power training. Furthermore, you may find that you are working with limited time so wouldnt you rather spend your time training for baseball than teaching exercises specific to the sport of Olympic lifting.
Go hard in the yard.

Life is a sport,

Get Strong! Stay Strong! (and dont forget to rotate!)

Chris

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My good friend Adam wrote this on his site:  fivetoolbaseball.blogspot.com.
Even though the article is written for baseball the principles are applicable to any activity and to life in general!
As many baseball purists are aware, baseball players are evaluated utilizing the measuring stick known as the five tools: hitting for average, hitting for power, running speed, arm strength, defensive skills. Complimentary to these five tools, are a series of 5 training protocols collectively known as ‘Training to the 5th Power’ (T5). Based upon the explosive and power nature of baseball, I believe that by following the five training protocols will transfer off-field training to on-field performance.

THE PROTOCOLS ARE:
(1) Train standing;Training from standing positions trains the movements unique to baseball along with the respective muscle groups. Baseball players rarely rely on strength from sitting or lying down positions;yet exercises performed from such positions continue to dominate training programs. Utilizing modalities such as bands/cables from standing positions can target the same muscle groups typically trained from sitting or lying positions all the while training movements beneficial to baseball.

(2) Train with free weights; Free weights allow for multiple ranges of motion and multiple planes of motion(movement). Training with free weights, such as dumbells, allows for a bit more freedom of movment, unilateral training which can identify muscular imbalances between limbs,and builds neuromuscular efficiency (coordination of muscle groups). In addition, training with other free weight objects, such as medicine balls, provides power development. The ability to toss a free weight, such as a medicine ball, in a manner similar to hitting increases power potential of the muscles involved; making free weight objects superior to machines in replicating and increasing power.

(3) Train multi-joints – a.k.a compound movements; Movements involving more than one joint are referred to as compound movements. Multiple joint training allows for greater loads to be trained, therefore greater muscle recruitment, leading to greater strength development. I cant think of any movement in baseball that doenst involve the total body. Thus compound movements can deliver fluidity for on field performance…more so than single joint movements. In addition if your athlete needs to drop a few pounds then multi-joint, baseball specific movements can assist with increasing caloric expenditure.

(4)Train explosively; Slow and controlled movements are great for developing a certain level of strength. However, most baseball movements, even though strength based, are just as dependent on speed and power.Power can be defined as: POWER = WORK / TIME or POWER = FORCE x SPEED

Notice how power is dependent on speed. And the speed component explains the importance of explosive training for developing on-field, optimal baseball power.

(5) Functional Training (FT);Functional training is based upon training movements and not body parts. FT trains multiple planes of motions, in unstable environments, at baseball specific speeds. Basically, FT is “train like you play”. Functional Training supports the other T5 principles: Training in a standing position is functional for on-field activities; Training with free weights allows functional training along any plane and at any speed; Multiple joint, compound movement training is the way baseball is played, therefore functional. Much of how baseball is performed is power dominated, so training explosively becomes functional.

All in all implementing the T5 training guidelines are ideal for building overall baseball performance. However, like other training concepts,thereare exceptions in exchange for other effective results. For example, slow, isolated work in stable positions (i.e. lying down,) just might be necessary for the athlete needing a bit more muscle (hypertrophy). Take special note that although bodybuilders look great, I dont recommend an all exclusive use of bodybuilding methodologies for improving on field, baseball performance. The question which would you rather train for “all go” or “all show”?

Regardless of the type of training incorporated into your program, the majority should fall within T5.

As Adam always says:  Go hard in the yard!

Get Strong! Stay Strong!

Chris

 

Here is another great post from my good friend Adam from his blog: fivetoolbaseball@blogspot.com
As many baseball purists are aware, baseball players are evaluated utilizing the measuring stick known as the five tools: hitting for average, hitting for power, running speed, arm strength, defensive skills. Complimentary to these five tools, are a series of 5 training protocols collectively known as ‘Training to the 5th Power’ (T5). The protocols are: 1) train standing, 2) train with free weights, 3) train multiple joints, 4) train explosively, and 5) train “functionally. Based upon the environment and explosive speeds baseball is performed at, I believe that by following these five traning tools will transfer off-field training to on-field performance.  

(1) Train in a standing position; Training from standing positions trains baseball specific movements along with the respective muscle groups. Since baseball players rarely rely on strength from sitting or lying down positions, why are training programs still dominated with exercises performed from such positions. Utilizing modalities such as bands/cables from standing positions can target the same muscle groups typically trained in the sitting or lying positions while training movements beneficial to baseball.

 

(2) Train with free weights; Free weights can allow for multiple positions, as well as multiple ranges and planes of motion/movement. All of this movement can be tailoredor baseball specific training. Training with free weights, such as dumbells, allow a bit more freedom of movment, can identify muscular imbalances between limbs, enables unilateral training, and builds neuromuscular efficiency (coordination of muscle groups working in cooperation). In addition, training with other free weight objects, such as medicine balls, provides power development. The ability to toss a free weight, such as a medicine ball, in a manner similar to say hitting increases power potential; making free weight objects superior to machines in replicating and increasing power.  

(3) Train multi-joints – a.k.a compound movements; Movements involving more than one joint are known as compound movements. Training multiple joints allows for greater loads to be trained, thus greater muscle recruitment, thus greater strength development. I cant think of any baseball movement that doenst involve total body. As well, baseball players needing to drop a few pounds should incorporate multi-joint, baseball specific movements to assist with increasing caloric expenditure. All in all, compound movements provide the necessary fluidity for on field movements, more so than single joint isolated movements.

 


(4) Train explosively; Slow and controlled movements are great for developing technique and a certain strength training base level. However, most of baseball movements, even though strength based, are just as dependent on speed and power. Power can be defined as:
POWER = WORK / TIME or POWER = FORCE x SPEED

Notice how power is dependent on speed. And the speed component explains the importance of explosive training for developing baseball specific power for optimal on field performance.  

(5) Functional Training (FT); The main emphasis for functional training is based upon training movements and not body parts. FT encourages training in multiple planes of motions, in unstable environments, and at speeds specific to baseball. Basically, functional training is “train like you play”. In a larger scope, FT supports the other T5 principles. Training in a standing position is functional for ground based activities; Training with free weights allows functional training along any plane and at any speed; Multiple joint, compound movement, training is the way baseball is played, therefore functional. Much of how baseball is performed is power dominated, so training explosively becomes functional.

Implementing the T5 training guidelines are ideal for building overall baseball performance. However, like other training concepts, it has its exceptions and can be violated in exchange for effective results. For example, slow, isolated work in stable positions ( i.e. lying down,) might just be necessary for the hypertrophy (i.e. bodybuilding) phase for the ballplayer who needs a bit more muscle mass. Regardless of what type of training you incorporate into you program, the majority of your training should fit the T5. Please note that although bodybuilders look great, I dont recommend an all exclusive use of bodybuilding methodologies for improving on field, fucntional baseball performance. The question which would you rather train for “all go” or “all show”?

Go hard in the yard.  www.fivetoolbaseball@blogspot.com

 

Get Strong! Stay Strong!
Chris