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2005/10/24, 01:00 AM
I am a High School pitcher and I was wondering what I could do for a program to get stronger for other aspects of my game like batting and shortstop without ruining my arm. I am only 5' 10" 145 pounds and want to build muscle mass. I also play football and basketball so I also want to gain speed, quickness, and body mass for those sports.
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2005/10/28, 01:38 PM
The most important thing for injury prevention and shoulder health as a pitcher will be muscle balance. Basicly, since you are pitching all the time, you are working the front head of your deltiod all the time. You need to balance this with some back and rear shoulder work. I would recommend lots of rows.
Other than that, just pick a strength building routine and have at it. Modify it to include plenty of rows, do lots of mobility work for your shoulderS. As in not just your throwing arm.
For speed mass and strength, westside might be the best choice. Just try not to focus so much on bench press, and modify it to fit your needs.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/09, 07:13 PM
As a baseball coach, I would definately recommend a daily (or at least 3 times a week) long toss program. Giving up the dreaded bsketball would help as well. Right now you need to be focusing on leg stength which is difficult to do if you're running suicides everyday. As for batting power, legs are the most important. Second, I would focus on your core. Lost of abs, medicine ball routines, etc. Like wrestler stated, shoulders are very important (BUT NO MILITARY PRESS OR anything above your head because of Rotator Cuff concerns). Lastly, I'm a firm believer in forearms and triceps. Strengthening these smaller muscles help bat speed and wrist roll over. Probably, the best thing I did in college was breaking down my swing and lifting weights according to the muscles I felt needed the most developing. Hit 'em deep!
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2005/11/09, 08:50 PM
solid advice. I have to agree that wrist and grip strength is very important to baseball. I've never met someone that injured their rotator cuff while doing a proper military press. I would say use dumbbells though to build better stability.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/09, 09:53 PM
Gotta disagree somewhat with Midget....as wrestler already pointed out it's all about 'balance'...not training shoulders with compound exercises is bound to create muscle/strength imbalances....instead...as you already pointed out....he should include lots of rotator cuff work to ease any concerns with that....I started doing rotator cuff work after bench and shoulder work...and my nagging shoulder injuries quicky went away....
I think all other advice is very solid....focus on big compound lifts...remember that although squats may primarily target legs and lower back...they elicit a hormonal response in your body that increases strength/mass in your other muscles/lifts....same with deadlifts and so forth...
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