Baseball specific workouts

4 seamer- What kind of workouts does the school trainer have your son doing?

Also what position does your son play?

He's a shortstop. He does cleans, squats, bench,front squats, snatch balances, curls(which I'm concerned with), shoulder work, triceps, hang snatches, push presses and dead lifts. He says also lots of core work.

I don't know much about lifting so I'm just searching for confirmation that this is good stuff.

I've got a few of my old workouts posted on my website that are from my college and pro playing days. Some of them are recent, and some of them are a few years older now, but it should give you some good ideas.

Workouts

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Originally posted by 4 seamer:
He's a shortstop. He does cleans, squats, bench,front squats, snatch balances, curls(which I'm concerned with), shoulder work, triceps, hang snatches, push presses and dead lifts. He says also lots of core work.

All are OK for baseball, particularly for a position player. He should reduce the bench and curls to once a lifting cycle if he can, but more good is going to happen than bad from off season lifting. Once he gets in season then the overhead shoulder stuff should be curtailed, but I would not worry too much. I would add in some stretching and/or yoga a couple days a week if he can to keep his flexibility up.

A pitchers workout would be different but like I said after seeing the impact of what a good lifting program can do for my son once he reached college I would not be too concerned, frankly there is a larger negative impact from not lifting to having a too "football" oriented program IMO.

quote:

Originally posted by BOF:

All are OK for baseball, particularly for a position player. He should reduce the bench and curls to once a lifting cycle if he can, but more good is going to happen than bad from off season lifting. Once he gets in season then the overhead shoulder stuff should be curtailed, but I would not worry too much. I would add in some stretching and/or yoga a couple days a week if he can to keep his flexibility up.

A pitchers workout would be different but like I said after seeing the impact of what a good lifting program can do for my son once he reached college I would not be too concerned, frankly there is a larger negative impact from not lifting to having a too "football" oriented program IMO.

There aren't too many differences between football and baseball workouts, other than the tweaking related to tender fast-twitch muscles per position. Both are explosive sports that will breed improvement through strength.

quote:

He's a shortstop. He does cleans, squats, bench,front squats, snatch balances, curls(which I'm concerned with), shoulder work, triceps, hang snatches, push presses and dead lifts. He says also lots of core work.

Why will you be concerned about curls? Is it the bicep curl or something else?

I don't like the way bicep curls "knot up" the biceps. Just doesn't seem like anyone in the pros are built that way. They all have "long" muscular frames, not like bulked up football players. My son is getting pretty big and I'm just concerned his frame won't be good for baseball. His "traps" are just exploding. This may be good, It's just not what I expected to see

If too bulky is not ideal, agree. My son has to do the curl because the sport doctor say he needed the bicep for deceleration. He was having some pain with the bursa 'cause he was pitching hard and the bicep was not there to deceleration. Since then he has bulked up his bicep and do not have the pain. Just don't overdo it with heavy weight.

The triceps gets a lot of work in the baseball pitching motion, so getting some light curls in (especially Zottman curls where you use forearm rotation) makes sense to balance it all out.

Going big on the curls and chin-ups probably isn't all that useful, but they have their place in a decent training program.

As for the OP, a strong body is a healthy body. Not everything he'll do in the weight room for football will be useful for baseball, but rarely will it be bad unless imbalances occur (too much benching, not enough horizontal pulling is common). Baseball is first and foremost a rotational sport, so be sure to get medicine ball rotation tosses and cable anti-rotation work too (Pallof presses are great for this).

Yes, with the dumb-bell. Go easy with the weight, depending on how much you need to balance out your tricep.