In Season Lifting

Please post workout over last 6 months.

It changed throughout the offseason but the most recent was:

Day One: Arms + Chest
DB Bench Press 3x10
Right in Push up to max

Pull-Ups (Our Choice) 3xMax

Reverse Curls 3x10
Superset with Dips 3x10

Shoulder Complex (With Bands or DB)
10 to sides
10 to front
10 to sides (cross at head)
10 shurgs (Starting at Chest with DB together and making a w)
10 presses


Day Two: Legs
Squat 3x10

Dead Lift 3x10

Straight Leg T's 3x10

Planatary Lunges 3x8 (0degree, 45degree, 90, 135, then swith to other leg, two legs is one rep)

Ice Skaters 3x10 (Hold weight at chest, jump, land on one leg, explode to other leg)

90 180's 10 Reps
Right into 10 Explosions

Day 3: Cardio + Core (I personally do clean for football)

Some of the sets and reps are off, I'm just going by memory, but most of the things we did were always 3x10. I just did watch the coach made us do.

To be honest, besides being able to lift more weights in these exercises, I didn't feel as strong, swinging the bat, and throwing. I felt much stronger last year after off-season lifting for football.

Well how much strength do you think it takes to throw a 5 oz baseball? Not much.

General fitness is good, but specific training (explosive movements that are what you'd do in a game) is what will transfer over, so says the Principle of Specificity

I know it's not your fault...and you were just following your coaches advice...but the program is all wrong. No wonder you are feeling slow.

In season stick to compound movements and perform them at rep ranges of 3-5 at 60% of 1rep max.

I'm a pitcher , and i was wondering if anyone knows any in-season lifting routines that i can do at the type of machines/free weights that are offered at a place like Ballys.

My coach says don't combine weights and baseball. Once the season starts, you just be lifting anymore...is that wrong?

A player who has trained all off-season shouldnt just stop training once the season starts. But training must be done properly.

If a player has not t rained all off-season I do not suggest beginning a program in-season (summer is diff.)

Jon

What are your thoughts on weight training, done incorrectly and improperly, having an impetus on the surge of arm problems ?

TR,

I certainly think it has to have contributed to some injuries...simply due to the large percentage (we are talking 95% and above here) of poorly designed programs and poor technique in regards to weight training. With that said when weight training is done correctly injuries go way down and performance goes way up.

But I still think the largest contributor to youth arm injuries is the much longer season than just a decade ago, which as we all know results in a greater number of pitches being thrown. And again, I will go back to what I have said all along...it is virtually impossible for a young pitcher to recreate his delivery (or even the ability to have proper delivery in the first place)on each and every pitch so a large number of picthes thrown are being done so with poor mechanics. Which in turn leads to greater stress on the arm and eventual breakdown.

It is very difficult for a young pitcher to utilize his body properly and therefore the stress ends up on the arm.

Good topic. I try to get lifting in twice a week during the season, both full body type routines. I don't do as much explosive stuff as the off season.

Jon Doyle, You have a PM.

Mr Doyle: can you help me with my son who have never been on a conditioning program for pitching. He is a freshman in HS and will be pitching on his JV team (as there is no freshman team) His HS coach just does not show the interest in freshman and he wants to continue to pitch

He is 15 - 5 ft 8" tall - weighs 140

He throws a 4 & 2 seem FB, change up and slurve. His FB ranges from 70-73mph currently

Your help would be appreciated

Mike Chentfant

email is ss396@longlines.com

Mike,

I would not suggest beginning a strength program in-season if he has no experience with it.

Rather I suggest he begins to do medicine ball circuits with a light (4-5lb) medicine ball.

When the season ends is when he should start to train and develop his athleticism that will help him as a pitcher.

Core & Explosion .... that is how you need to workout.