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15 replies

Lifts to benefit us Touch Guys behind the Plate!

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H Hardball16210+ posts
I'd say that one of the most important, and often overlooked, aspects of weight-training for baseball is to lift in a similar manner to which you will need to use the muscles in the game - baseball is a sport where you go 100 percent with your entire body for a short period of time and then are not really over-exerting yourself again for a decent period of time. Thus, your primary training should focus on complex lifts (dead-lifts, cleans, squats, pull-ups, bench press) in which you move the weight explosively for short period of time (4-6 reps) and then get adequate rest (90-150 seconds) between sets. Things like isolation exercises and circuit training definitely have a place in your workouts but your focus should be on complex movements going at 100 percent. Hope that helps
CCJRCCJR100+ posts
As a matter of fact, the catcher specific program (it's a year-long program built just for catchers from AB Athletics' certified strength and conditioning specialist Austin Wasserman)is about to be released. The only issue is that it won't be free. I can tell you, though, that it is well worth what he is asking for it.

The program is incredibly complete. I'll post a link when it is officially released in the next couple days or so.
Catching101Catching101100+ posts
It is an 85 page eBook that is broken down like this:

Page 1: Cover

Page 2: Program Details

Page 3: Guidelines and Rules

Page 4: Needs Analysis

Page 5: Terminology

Pages 6-16: Pages that you would print off and take into the gym with you. It's the actual workout.

Pages 17-85: Photos and explanation of how to correctly do each exercise.

That would basically be the table of contents for the book. It is a 16 week workout that is 2 days/week. I think the exercises are good for catchers. In my opinion, I prefer a workout program that is at least 3 or 4 days/week and has some sort of conditioning in there as well.

I was kind of hoping that it would read a little more like a book, but it is just a workout program. I'm sure if you perform the workout you will get stronger, but it's not something you would sit down and read and learn much from. Honestly though, that's my mistake. I was assuming there would be more to it than just the workout but I shouldn't have because it wasn't advertised as such.
A austinwass100+ posts
quote:
Originally posted by Catching101:
It is an 85 page eBook that is broken down like this:

Page 1: Cover

Page 2: Program Details

Page 3: Guidelines and Rules

Page 4: Needs Analysis

Page 5: Terminology

Pages 6-16: Pages that you would print off and take into the gym with you. It's the actual workout.

Pages 17-85: Photos and explanation of how to correctly do each exercise.

That would basically be the table of contents for the book. It is a 16 week workout that is 2 days/week. I think the exercises are good for catchers. In my opinion, I prefer a workout program that is at least 3 or 4 days/week and has some sort of conditioning in there as well.

I was kind of hoping that it would read a little more like a book, but it is just a workout program. I'm sure if you perform the workout you will get stronger, but it's not something you would sit down and read and learn much from. Honestly though, that's my mistake. I was assuming there would be more to it than just the workout but I shouldn't have because it wasn't advertised as such.


Exactly. The purpose of this 85-page Ebook was to introduce a 16-week, 2 days/week Catcher Specific Strength Training Program. It was intended to show how to perform the exercises given in each phase. I've had numerous emails and inquiries from parents and coaches about writing a strength program for athletes that was only 2 days/week. So, I designed a program specific to that.


There were no energy system specific training exercises or conditioning exercises because that wasn't the focus. The focus was 2 days/week of Strength Training.
Last edited by austinwass

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