Lifting/Working Out

At your age most lifts will only help you not hurt you. As long as its done correctly.

Hey JPontiac,

Can you tell us a little more about yourself? Age, height, weight, position(s), goals, etc.

Thanks

I just turned 17 years old, I'm 6'2" about 180 lbs. but once I start running that may get to be around 175, it normally does. My primary position and the position I intend to lift for (if there is a difference) is pitcher. I suffered a back injury this fall so increased durability is a goal, and of course gaining a few mph might be the difference between having a scholarship or not for me. I can't think of any other pertinent information.

Thanks a ton.

Can't go wrong with the big 3 (Squat, Bench, Deadlift).

You may want to go a little easier on the benching, but also incude some good barbell rows, plyos, and some core work.

Stick to the basics, use free weights/barbells and you'll be on the right track.

Pec flys and reverse flys- they help your accelerator and decelerator muscles (for speed and longevity). Medicine ball tosses are also good for pitching.

JPontiac, have you thought about ordering tuffcuff? It says it has all the workouts you need and more. For under $70.00 I say ask your parents for it as a Christmas present. Then let me know what you think and I'll order it for my 17 year old pitcher.

quote:

Can't go wrong with the big 3 (Squat, Bench, Deadlift).

I would include Cleans as well. Power clean, hang clean, etc. Cleans are a full-body workout that are great for working on explosive movement..

Agreed with Bulldog

Throw in some posterior chain work and core work (not crunches) and you should be all set.

JPontiac,

Not to down on any of the advice you recieve here (certainly your time in the gym will pay dividends down the road), but I would strongly recommend that before you go much further, you contact someone who has a physical therapy background and who can develop a program based on YOU. It is absolutely worth it to take the guesswork out of your training by talking to a professional.

You state that you have been injured; call me Captain Obvious, but the last thing a pitcher needs is a nagging back injury that screws up his mechanics and leads to other problems as he tries to compensate. With a clean bill of health (and, if the therapist knows his/her stuff, probably some pitching-centric "prehab" exercises), you can then attack the squat rack. Either way, remember that you want to train movements and not just muscles. Showy biceps probably aren't going to get you where you want to go =).

Good luck and good health,

OBC