lifts pitchers should avoid

One of my favorite sites. Very informative. Look at the publications for sale there. A year round pitchers training program for $8 +$3 handling.

"I love the HSBBW"

Bighit I sent you a pm and emailed you but you never responded About the book... Ive tried emailing the people about to buy it and they never responded.

Good link. Sending on to the kid.

If you can't have your cake and eat it too, what are you supposed to do with it?

Thanks slidepiece2. Can anyone tell me why military is bad?

Knowledge is Power! Thank you Mavens and HSBBWEB!

12 ounce curls.

Nycpitcher,

Here is the new contact person for the books from ASMI

For detailed information on ordering booklets, contact Morgan King (phone: 205-918-2146, email: morgank@asmi.org)
morgank@asmi.org

The book you want is:

Andrew JR, Chmielewski T, Escamilla RF, et al (eds): Conditioning Program for Baseball Pitchers, published by American Sports Medicine Institute, 1st printing, 1997

I did not get your e-mail and cannot send the information by pm. Pm me with your e-mail. That way my spam filter will not delete it.


Chicksdig,

The overhead lifting is commonly acknowledged as being bad for throwing, I have been told that you do not want to over-develop the deltoids and trapezius muscles(which that exercise develops). I have also heard the same thing about going down past 90 degrees will or can cause impingement. I have been told that it is ok to military press, just not past 90 degrees. I have not had the exercise recommended by anybody that I know. So I would not do it unless you talk to your orthopedist and he ok's it and demonstrates the proper procedure.

"I love the HSBBW"

Thanks BigHit15,
I've started a folder on my pc where I can save these good tidbits of info. I really appreciate all that you do.
P.S.
I saw a picture of your son on the web site, really liked that leg extension. Looked like he generates a lot of power. Thanks

Knowledge is Power! Thank you Mavens and HSBBWEB!

Bighit, I did PM you a few days ago.

thanks for the help
I already do most of the exercises from that website you sent me, but i wasnt sure about the heavier lifting and such.

You want to stay away from barbell bench press, not dumbell bench press.

The future ain't what it used to be.

zgathman ,
There are a few lifts that I have my pitchers stay away from . This list includes : Military
Press , Lat Pulldowns , Incline Bench (using a bar) , and Lying Extensions. I personally have my
pitchers do the Bench Press with a bar , though I know alot of people are against this lift , but
we've done it for over 17 years with great success . My biggest advice is as the season approaches,
stay consistent with your weight-training , this is an area that is neglected . Your In-Season
program will aide you with injury prevention , increased recovery time . and velocity improvement.
Best Of Luck ,

WEIGHT COACH

Mr. Rosenboom how many days a week you have your pitchers workout their legs and what do you work on the remaining days? Thank you.

Kerry,

Welcome back to the board. Glad to have you.

Can you clarify lying extensions?

"I love the HSBBW"

Lamber,

You were a bit too subtle

100% correct, but subtle.

Play every game as if it were your last

bump

in my opinion it all depends on the overall strength the person has. very few people have the chance of getting "muscle bound", if you stretch properly after lifting. work on your core strength first.

Great point from Kerry. Young people today are playing more year around,instead of training and prepairing for the next season. That's why you see more injuries today in younger ball players" stay consistent weith weight-training"is a must. Best video is the Tom House work out (Absolute Performance).I suggest them highly.You can do a search on Tom House and find them. This is for anyone looking for new ideas on how you can create a work out program for BASEBALL PLAYERS not FOOTBALL PLAYERS.

Kerry Rosenboom, I would like to ask a question.In the past we have always strived to have our players in the best condition before the beginning of the season with the thought that it would carry them through the season with less tendencies for injury and fatigue. Using some simple maintenence during the season.

The way I understand your thoughts are that you should maintain the same routines during the season as you would have during off season. How does this come into play with the fatigue factor that always seems to come towards the end of a long season? Most of the coaches I have known kind of back off on the weight room and related excersizes.

Just trying to understand. Keep in mind that my thoughts are relating to a pitchers point of view.

MCS

"Everybody kind of perceives me as being angry. It's not anger, it's motivation." Roger Clemens

nycpitcher ,
During the Off-Season our pitchers lift 6
days a week . On Monday / Wednesday / Friday
we will work our lowerbody and do hip rotation
drills and on Tuesday / Thursday / Saturday we
will do upperbody and shoulder work . Every
workout will start and end with a total body
flexibility program . During the season , there
are two rotations to pick from :
OPTION 1 :
Monday ----- Pitch
Tuesday ----- light upperbody workout
Wednesday ----- heavy lowerbody workout
Thursday ----- medium upperbody workout
Friday ----- medium lowerbody workout
Saturday ----- Pitch

OPTION 2
Monday ----- Pitch
Tuesday ----- light upperbody/heavy lowerbody
Wednesday ----- off
Thursday ----- medium upperbody/medium lowerbody
Friday ----- off

Bighit15 ,
It's good to be back , I really enjoy all of
the great topics and interaction on the board.
In regard to Lying Extensions , some people call
them face-breakers . It is a lift to work your
triceps (back of the arm) . You lay on a bench
holding an E-Z bar straight above your shoulders
with a fairly close grip (approx. 6 inches) .
You will bend your arms at the elbow taking
your hands either to your forehead or the bench
right behind your head > I hope that this makes
sense ,
Take Care ,
Kerry

Sark21 ,
As you know , there are many beliefs and ideas
on how to train pitchers during the Off-Season ,
as well as during the season . I am just going
to give you information on how I've done it for
the last 17 years . I do believe that the Off-
Season is the time for performance enhancement.
We will work to improve three main areas :
1)IMPROVING VELOCITY : this is where we try to
improve not only our top end velocity , but more
importantly , raise our consistency . For
instance , we had a lefthanded pitcher who was
81-83 during Fall Ball 2 years ago . The next
year he was consistently 86-87 , and last year
he was 89-92 . This year our goal is to get him
pitching between 91-93 for atleast 5 innings .

2) VELOCITY ENDURANCE : this important in two
ways . First , we want to see our pitchers be
abe to maintain their first inning velocity into
atleast the fifth inning . Second , we need to
make sure that our pitchers are able to take the
hill every fifth day with their best stuff.

3) RECOVERY TIME / INJURY PREVENTION : If you
have a good program , it must work on both
these areas .

Over the course of a long season , I think that
a good In-Seasopn Program , is equally as
important as a good Off-Season program . Our
In-Season workouts are not the same as our Off-
Season , because during the season we will do a
light uperbody to help increase your recovery
time , but we will still stay fairly aggressive
on our lowerbody . This is why you will see the
majority of my pitchers throwing harder at the
end of the season , then at the start . Fatigue
should not be a factor at the end of the year.
If you see my In-Season workouts , they will
take anywhere from 30 minutes a day , up to an
hour depending on how many optional exercise a
pitcher decides to add . I do agree with you
that a lot of coaches back off weight-training
as the year goes on , but I personally don't
agree with it , but I do respect their views ,
and whatever they feel is best for their own
pitchers , is what they should do . My thoughts
are also related from a pitchers point of
view , especially sense that is what I did in
college , and I have found that it has aided me
greatly with my programs . I am sorry that this
post is so long , I just wanted to answer your
questions the best that I could ,
Best Wishes ,
Kerry

I recently found out that college coaches do not want pitchers lifting a bat and swinging it in a rotational manner at an incoming object.

Kerry, Thanks for your reply. It is not far off from what I believe is the best way to handle pitchers.

"Everybody kind of perceives me as being angry. It's not anger, it's motivation." Roger Clemens

rz1 - Now that's funny! I think we resemble that remark.

Rosenboom - great info

Mr. Rosenboom, that is some great information!!!


Thanks

Mr. Rosenboom, the lying extensions you are referring to are most commonly known as "skullcrushers" or "french presses" (if done with dumbbells). Just thought some people might understand better if they knew that.

The future ain't what it used to be.

In response to RZ1's comment about swinging a bat and pitching. If you are pitching a 5 day rotation and then take a lot of swings you are working your arm too much. Even though you may have great pitching mechanics and hitting mechanics using your legs and hips for rotational power; you still can put too much undue stress on your arm doing both often.

quote:

Originally posted by The Pitching Academy:
In response to RZ1's comment about swinging a bat and pitching. If you are pitching a 5 day rotation and then take a lot of swings you are working your arm too much. Even though you may have great pitching mechanics and hitting mechanics using your legs and hips for rotational power; you still can put too much undue stress on your arm doing both often.

No kidding, that's why pitchers can only use Fungo bats.

Two things I would not let my boys do:

Heavy bench presses
Lat pulldowns (any weight) (shoulder impingement)