Best Way to Workout

Sorry didnt really show up how I wanted it to:

Example 1:
2 things for shoulders
2 things for biceps/triceps
2 things for abs
2 things for back
2 things for legs
5x per week

Example 2:
Monday: Shoulder burnout
Tuesday: Biceps/Triceps burnout
Wednesday: Abs burnout
Thursday: Back burnout
Saturday: Leg burnout

Which is better?

I don't think it makes a difference. The most important things you can train are the muscles used for baseball. You can have the biggest biceps in the world but that would not make a difference. So try to focus on lifts that will help your ability on the field. Make sure to condition your shoulder properly and work on your core. Core as in above the knees and lower than the chest. Be explosive in your lifts and do rotational work with medicine balls, etc.

Working one body part once a week like you have outlined is more of a bodybuilding routine. 2-3 total body workouts using multi-joint exercises (squats, deadlifts, cleans, pressing movements) are generally believed to be more effective at improving athletic performance. I would go that direction in your research.

Over the winter I worked out 5-6 times a week with a friend for an hour 30 minutes to two hours. We would do back, biceps, abs, and forearms on day one. On day two we would do all legs, starting with a light jog, lifting, and then running a couple miles. Day 3, chest, triceps, and abs. Rest a day, than start over. This actually worked pretty well.

All of the above posted is more of a scheme for bodybuilders. It would be more beneficial for you guys to do strength work.

For example:

http://www.t-nation.com/free_o...trength_program_&cr=

quote:

Originally posted by 7Steps:
All of the above posted is more of a scheme for bodybuilders. It would be more beneficial for you guys to do strength work.

For example:

http://www.t-nation.com/free_o...trength_program_&cr=

I am a big fan of Cressey's for his training work (especially his thoughts and philosophy on "pre-habilitation"). From what I have read, he really understands athletes and their need to get it done on the field.

I would suggest, though, that you have a good sense of the goals you have for yourself. I have commented in other threads that ballplayers often do not have a clear idea of what they are actually trying to accomplish ("I need to get bigger, stronger") but don't have any specific idea of what they need to be a better ballplayer. Too often, in my opinion, players really mean that they want big beach muscles.

We do split routines for a couple weeks in the off-season, mostly to change things up, but have found that the best "bread and butter" routines are those that feature total body training per workout (and at least 48 hours of recuperation after a hard workout). Not more than an hour, and featuring legs, core, and then upper body in that order. The rest of the time is spent either recuperating, or working on baseball specific skills (running, throwing and hitting).

quote:

Originally posted by 7Steps:
All of the above posted is more of a scheme for bodybuilders. It would be more beneficial for you guys to do strength work.

For example:

http://www.t-nation.com/free_o...trength_program_&cr=

Agreed with most of this. Strength training is important. Focus on compound lifts - squats, deadlifts, rows, and so forth. Consider omitting or scaling back heavy pressing (both supine and standing versions) and substituting more pulling (chin-ups, rows, deadlift variants) for pitchers.

I have personally had more success with routines that involve alternating different muscle groups everyday. HOWEVER, let me put some stipulations on that. The specific workout routine I'm thinking of involved a lot of "full-body" movements, ones that utilized my core as well as my legs even in upper body exercises. I don't think that there is a right calendar that works for everyone. However, I think there are some 'absolutes' of sorts that are important for baseball players:
- Make sure that you are involving your entire body in your workout and do exercises that involve your core more often than not. Keep your core and back in great shape. It goes a long way.d
- Try to incorporate exercises that make your limbs move seperately, instead of together. For example, instead of doing traditional bench press, do dumbbell press so that your one arm cannot compensate for the other. Also use leg exercises that make you balance (i.e. split box jumps, bosu ball squats, etc.)
- While strength gain is important, NEVER forget to incorporate explosive movements at some point during your training. Getting bigger can be a good thing, but make sure that that added strength turns into FUNCTIONAL, EXPLOSIVE strength.
- Try to give your muscles a good rest. For example, don't do DB press two days in a row. Take a day or two off between days that you work out those groups. Rest is very important in seeing positive gains from training. You have to give your body recovery time.
- Make sure you are stretching afterwards. You can gain some muscle, but do not get too tight! Think of yourself less as a football player and more as a samuri who is extremely strong, but flexible and quick (corny example I know... haha).
- Finally, never neglect your throwing arm. Make sure you don't do exercises that inflame your rotator cuff or your elbow. And ALWAYS take time to do strengthening exercises for those areas. It is tedious but pays large dividends when you're not on the bench with tendonitis later in the year.

That's my two-sense. I'm not a trainer, but I've logged tons of hours in the gym with many different programs (and I stayed at a HolidyInn Express last night... jk ). I can tell you that my greatest success has been when I didn't care what anyone in the gym thought of me, threw out that bodybuilder/football player mentality, and focused on FUNCTIONAL strength.


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