explosion workout

Yes there are plenty, but if your are looking for a workout to use it would better for you to get it from very very knowledgeable people here at hsbw.



Before anybody can help you they will want basic info like

1) height, weight, and age
2) level of play
3) Goals
4) current program and diet
5) how far are you into your season?

hey i would like to know information about explosion too. people say that i need to be more explosive to the plate (like my mechanics are smooth and make it seem like im not throwing that hard)
anyways,

i am 1. 6'3", 185, 17
2. junior in high school
3. hope to play college baseball
4. not on much of a program with practice and games taking up all my time, and my diet is eat as healthy as i can and as much as i can
5. the season is young
-- i throw in the low 80's, but being as big as i am and left handed i need to get more speed on my fastball, any help would be appreciated greatly

Superman,

Give us some exact details on the diet.

Have you ever done any weight training?

I got a good one we just learned from our pitching coach. They're called houstons..maybe you've heard of'm. What you do is bring your knee up and while your knee is up break your hands like you normally would (without your mitt). With your hands broken and your knee up jump as far forward as you can onto your other leg not letting your back leg touch the ground..then jump back and repeat. For curves do teh same thing except have your throwing arm elbow tap your front knee 3 times. Goal is to go further everytime. It stresses a longer and more explosive stride and also knee to chest. Its a toughie but a good one.

i really dont have that much details, i eat breakfast every morning consisting of a bowl of cereal, a snack around 10 of poptarts or pretzels or something, lunch (cafeteria food), pregame meal on gamedays, and dinner (whatever mom cooks that night)

all in all, its nothing special but i try and stray from junk foods as best i can.

i have lifted before, its difficult during the season to lift with practice and homework taking up after school till about 10:30 at night. but i lift every saturday, and run every sunday. we also run poles everyday at practice being pitchers.

and the houstons, i havent done them in forever, i forgot about them, but thanks for the advice. they probably should help.

Don't take this the wrong way, but poptarts and cereal are junkfood. If your cafeteria is anything like schools around here that is junk too. I will assume Mom is making good foods.

Diet is very important and I know it is difficult, but small changes do go a long way.

Also, the majority of my athletes train twice/week in-season. So maybe you could find another day during the week in addition to your Saturday workouts. Of course program design is important here, but that is a completely diff. topic.

I would not suggest running on Sun in-season if you are already doing running work at practice. Unless of course you are really out of shape and trying to reach a certain fitness level.

quote:

Originally posted by the next...1:
Yes there are plenty, but if your are looking for a workout to use it would better for you to get it from very very knowledgeable people here at hsbw.



Before anybody can help you they will want basic info like

1) height, weight, and age
2) level of play
3) Goals
4) current program and diet
5) how far are you into your season?

1) 6'0, 160, senior (18th is on march 30th
2) Varsity high school baseball
3) Win state championship, Win D3 World Series, get drafted.
4) I take weightlifting as a class. I tend to go heavy lifting on the legs and 3 sets of 10 on incline and bench. I eat cereal for breakfast, school lunch aka chicken 5 days a week, and whatever I have for dinner at home.
5) Our season starts a week from today (march 7th)

It is tough because you are so close to the start of your season.

I would certainly suggest you drop th ebench presses and replace with some rowing work.

In addition, be sure to include rotator cuff work.

Check some of the other threads for nutritional info. Although often overlooked, nutrition will play a major role in your results from your training program, your day-to-day recovery and energy levels - which directly effect performance.

I like your goals. Have you already committed to a D3 school?

You seem to have the right attitude, now we just need to get your training and nutrition on track.

Yes sir I am attending Washington and Jefferson College in western Pennsylvania this august. Ive been trying to gain weight but my motabolism is so high its nearly impossible. Of course i hear its genetics; my dad didnt start gaining weight til freshman year in college.

Gaining weight will be easy once you get your nutrition in line...you are eating the wrong foods and amounts that are too small...genetics certainly play a role, but weight gain is easy once the correct nutrition and training program is in place

John Doyle,

I was wondering if you could help with a program and possibly nutrional advice, since I also have trouble gaining weight. I am a 3B though not a pitcher which will could possibly affect what I need to be doing. Well here is my information for the questions

1) 6'1", 155, 17
2) varsity baseball and high level summer ball
3) as far as baseball can take me
4) I currently do not have specific program, since the season is so busy. I do try to lift when I have the chance. I used to lift very intensly until this last fall when my trainer moved away. He was the strength coach for the baseball team at a D1 school. We also do running everyday at baseball, before and after the games on gamedays. My diet is not great. I usually eat eggs, toast, and maybe bacon if I have time with milk and orange juice for breakfast. Lucnh is school food. I try to eat the best and most of whatever they seve. I will also have a peanutbutter and jelly sandwich. I will eat whatever is at the house after school. When we are allowed to come home before games. For dinner, I eat whatever my mom cooks which will be a good meal. I also try have a peanutbutter sandwich before I go to sleep, but I usually forget.
5) the varsity season just began at school

In addition to a proper weight training protocol for your body (this is impossible for me to recommend as I have never met you or tested you) nutrition will play a huge role in your quest to gain weight.

If you do the following four pieces of advice you will gain quality weight that will help your performance:

1. Multiply your weight times 20. This is the minimum amount of calories you will need for quality weight gain.

2. Divide that number by 6. That is how many calories you should have at each of your six meals.

3. Over the course of the day your breakdown of macronutrients should be around 40% carbs, 30% protein, 30% fat.

4. Only eat foods that are natural. If you can't catch it, kill it or pick it then don't eat it.

This may be simple, but it is not always easy. Gaining quality weight takes committment. You must make it a priority. But the great news is anyone can do it.

Good luck and let me how you are doing.

what are some good Explosive workouts to help gain arm speed?

Superman28,

I cannot provide a workout for explosion without personally evaluating you first.

It would be unethical to do so. Besides, cookie cutter programs rarely, if ever, truly work.

I can tell you that building explosive power needs to be done through a balance of multiple aspects of training. Exercise, rep, set, tempo, duration and volume will all depend on what your current strength's, weaknesses and conditioning levels are.

I provided a few example of what you should do and shouldn't do in my previous post, such as not running for distance in-season.

If you have any other questions please let me know.