Does anyone have his workout?
Original Post
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Only his trainer and Roger has his workout. It is not as simple as what is put down in paper and I am sure it constantly changes due to a large amount of variables such as:
-In-season
-Off-season
-Pre-game (or days leading up)
-post-game (otherwise know as recovery and regeneration work)
-sleep
-nutrition
-travel schedule (long flights, long road trips, long homestand, appearances, business's, etc)
-Family
I can go on all day here. But the point being even if was a simple as what was written down on paper, very few individuals would do well on his program.
For example a high school player would not do well on Roger's current program because he would be at a completely different point in his athletic development that Roger is. A younger athlete has different concerns than MLB superstar.
This is rarely understood. Most think because a pro does it than they should to. That IS NOT the workout that got them to where they are. Of course it is a big part of what they are doing currently, but even Roger himself would not have done well on his current program when he was in HS, college or even earlier in his professional career.
Also, to avoid making two seperate posts on the same topic there is another thread on this forum about Chone Figgins workout. There is a very slim chance that is the workout he actually does. Typically these are ghostwritten or completely changed by the editors.
Sorry for the rant but I just wanted to clear the air. This is not a knock on anybody wanting to learn more about pro workouts. I just felt there was a need to explain the difference.
Mtownfan, you may just want to know what his workout looks like just because. That is fine. This answer is more so directed to the younger balplayer who reads this forum.
-In-season
-Off-season
-Pre-game (or days leading up)
-post-game (otherwise know as recovery and regeneration work)
-sleep
-nutrition
-travel schedule (long flights, long road trips, long homestand, appearances, business's, etc)
-Family
I can go on all day here. But the point being even if was a simple as what was written down on paper, very few individuals would do well on his program.
For example a high school player would not do well on Roger's current program because he would be at a completely different point in his athletic development that Roger is. A younger athlete has different concerns than MLB superstar.
This is rarely understood. Most think because a pro does it than they should to. That IS NOT the workout that got them to where they are. Of course it is a big part of what they are doing currently, but even Roger himself would not have done well on his current program when he was in HS, college or even earlier in his professional career.
Also, to avoid making two seperate posts on the same topic there is another thread on this forum about Chone Figgins workout. There is a very slim chance that is the workout he actually does. Typically these are ghostwritten or completely changed by the editors.
Sorry for the rant but I just wanted to clear the air. This is not a knock on anybody wanting to learn more about pro workouts. I just felt there was a need to explain the difference.
Mtownfan, you may just want to know what his workout looks like just because. That is fine. This answer is more so directed to the younger balplayer who reads this forum.
What kinds of thing would you suggest doing?
Mtownfan,
Can you be more specific?
Can you be more specific?
Wreckers33
Member
Posted Aug 18, 6:30 PM
i actually one on an old sunday new york post
if anyone else wants it,
Upper Body Day Circuit – performed three times
Bench press – 15 reps, 25 lb dumbbells
Pull downs – 15 reps, 70 lbs.
Upright row – 15 reps, 55 lbs.
Triceps push down – 15 reps, 60 lbs.
Biceps curl – 15 reps, 15 lb dumbbells
Wrist curl – 15 reps, 25 lbs
Lower Body Day
Smith machine squats – 15 reps, 135 lbs; 12 reps with 175 lbs; 10 reps with 195 lbs; 8 reps, 205 lbs. On heavier days, 12 reps, 175 lbs; 10 reps 225 lbs; 8 reps, 245 lbs.
Leg extension – 12 reps, 60 lbs; 10 reps, 70 lbs; 8 reps, 80 lbs.
Leg curls – 12 reps, 50 lbs; 10 reps, 60 lbs; 8 reps, 70 lbs.
On heavier days, add 10 pounds to each leg extension and leg curl set.
Aerobic and abdominal training
One mile run followed by 150 reps of a variety of abdominal exercises.
A quarter-mile run, 30 seconds rest.
Agility/plyometric work.
A quarter-mile run followed by another 150 reps of abdominal work.
More agility and plyometric work.
Another 150 reps of abdominal work.
One last quarter-mile run.
Cool down period consisting of 20 minutes on a stationary bike followed by a session of stretching.
Member
Posted Aug 18, 6:30 PM
i actually one on an old sunday new york post
if anyone else wants it,
Upper Body Day Circuit – performed three times
Bench press – 15 reps, 25 lb dumbbells
Pull downs – 15 reps, 70 lbs.
Upright row – 15 reps, 55 lbs.
Triceps push down – 15 reps, 60 lbs.
Biceps curl – 15 reps, 15 lb dumbbells
Wrist curl – 15 reps, 25 lbs
Lower Body Day
Smith machine squats – 15 reps, 135 lbs; 12 reps with 175 lbs; 10 reps with 195 lbs; 8 reps, 205 lbs. On heavier days, 12 reps, 175 lbs; 10 reps 225 lbs; 8 reps, 245 lbs.
Leg extension – 12 reps, 60 lbs; 10 reps, 70 lbs; 8 reps, 80 lbs.
Leg curls – 12 reps, 50 lbs; 10 reps, 60 lbs; 8 reps, 70 lbs.
On heavier days, add 10 pounds to each leg extension and leg curl set.
Aerobic and abdominal training
One mile run followed by 150 reps of a variety of abdominal exercises.
A quarter-mile run, 30 seconds rest.
Agility/plyometric work.
A quarter-mile run followed by another 150 reps of abdominal work.
More agility and plyometric work.
Another 150 reps of abdominal work.
One last quarter-mile run.
Cool down period consisting of 20 minutes on a stationary bike followed by a session of stretching.
Jon Doyle-What's a good program for a pitcher?
BigHit-Thanks. Are you sure this is legit?
BigHit-Thanks. Are you sure this is legit?
Well, I will assume you are a high school pitcher.
Typically a high school pitcher will need to address the following
1. Overall strength with focus on generation of force production from lower body and core
2. Posterior chain strength
3. Shoulder girdle strength, endurance
4. Core strength
5. Overall dynamic and static flexibility
Remember strength is a very broad term. It's all about movements, not the weight on the bar.
Nobody should give you a workout on the Internet without first evaluating you.
Typically a high school pitcher will need to address the following
1. Overall strength with focus on generation of force production from lower body and core
2. Posterior chain strength
3. Shoulder girdle strength, endurance
4. Core strength
5. Overall dynamic and static flexibility
Remember strength is a very broad term. It's all about movements, not the weight on the bar.
Nobody should give you a workout on the Internet without first evaluating you.
quote:BigHit-Thanks. Are you sure this is legit?
It is from another thread on this site that was posted some time ago.
Clemens work-out is taylored around his Texan mentor....Nollie R.
Pick up his NR's book, and it's a start prior to Clemens finally publishing his best seller!
Pick up his NR's book, and it's a start prior to Clemens finally publishing his best seller!
This was printed in Mens Health a couple of years ago.
Roger Clemens Seal Deal
Sub-9-minute mile
• Jog in place for 30 seconds.
• Burpees Crouch, kick legs out behind you, come back to a crouch, and stand up for 1 rep. Do 2 sets of 25.
• Jog in place for 30 seconds.
• Sprint 100 yards, jog back.
• Jog in place for 30 seconds.
• Abdominal workout (150 reps total): 25 "power" abs (crunches with resistance), 25 traditional crunches, 25 oblique crunches (touching elbow to opposite knee), 25 power abs, 50 oblique crunches
• Sprint 100 yards, jog back.
• Jog in place for 30 seconds.
• Side shuffle 25 yards to the right, back, 25 to the left, back. Repeat.
• Baseball ball drill Shuffle 5 yards to the left, catch ball thrown by partner, return throw while shuffling to the right. Repeat for 25 throws.
• Jog in place for 30 seconds.
• 2 more sets of 25-yard side shuffles
• Sprint 100 yards, jog back.
• Shuttle run Sprint 5 yards to the right, then 15 yards to the left, then shuffle sideways to start position for 1 rep. Do 15 reps, jog in place for 30 seconds, and repeat.
• Sprint 100 yards, jog back.
• Repeat the abdominal workout.
• 200-yard jog
• Stretch
Then collapse
Roger Clemens Seal Deal
Sub-9-minute mile
• Jog in place for 30 seconds.
• Burpees Crouch, kick legs out behind you, come back to a crouch, and stand up for 1 rep. Do 2 sets of 25.
• Jog in place for 30 seconds.
• Sprint 100 yards, jog back.
• Jog in place for 30 seconds.
• Abdominal workout (150 reps total): 25 "power" abs (crunches with resistance), 25 traditional crunches, 25 oblique crunches (touching elbow to opposite knee), 25 power abs, 50 oblique crunches
• Sprint 100 yards, jog back.
• Jog in place for 30 seconds.
• Side shuffle 25 yards to the right, back, 25 to the left, back. Repeat.
• Baseball ball drill Shuffle 5 yards to the left, catch ball thrown by partner, return throw while shuffling to the right. Repeat for 25 throws.
• Jog in place for 30 seconds.
• 2 more sets of 25-yard side shuffles
• Sprint 100 yards, jog back.
• Shuttle run Sprint 5 yards to the right, then 15 yards to the left, then shuffle sideways to start position for 1 rep. Do 15 reps, jog in place for 30 seconds, and repeat.
• Sprint 100 yards, jog back.
• Repeat the abdominal workout.
• 200-yard jog
• Stretch
Then collapse
I have an entire Nolan Ryan workout if anyone is interested
I'm definetly interested if you have it.
mtown fan I will put it up tonite for you