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2004/12/12, 04:03 PM
i was just curious if you deal with baseball at all. i've got some ideas on training pitchers that i wanted to throw at you so we could debate. i'm going to implement almost all of the ideas i'm going to present this season for my highschool team that i pitch coach/strength and condition.
i value your opinion, so don't think i'm just trying to get ya pissed:) lol......this time...lol
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2004/12/14, 09:12 AM
I don't work with baseball. The outside hitter in volleyball is very similar to a baseball pitcher in some of the mechanics of the arm swing though.
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2005/01/20, 06:20 PM
alright gator sorry about the delay in reply, busy with my crappy job that's finally over.
one of the main staples of this program would be that instead of training all three energy systems, you would focus on atp/pc primarily with some work done in the lactid acid system (yes i know that all three work at the same time, but you know what i'm getting at). how you would do this would be what i call pitcher reps...or reps with a 10 to 15 second rest inbetween. the movements would be as multi-joint as possible and the sessions would be in the offseason phase of the athletes mesocycle. not quite sure how many microcycles i would use, but i'm leaning towards 2 to 4 for the elite level and 3 to 5 for the advanced and 4 to 6 for the entry level (not beginners, just trained athletes performing this protocol for the first time).
my goal is to develop the atp/pc energy system to such a degree that the pitcher is able to use as much of the available short-burst power that he is genetically capable of performing. obviously it would be cycled with tradional periodization priciples, but instead of training for generalized power, this would be about as specific as is possible.
there's more to this program, but this is just the overview, just wanted to see what you thought.
thanks
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2005/02/03, 10:26 AM
I would do multiple sets of box squat with a pitcher. Like 15-20 sets of 2 at about 40%. It would look like this:
Box squat
40% x 2 x 15-20
30-40 sec TBS
Box jumps
5 x 4
1 min TBS
RDL-Shrugs
5 x 3
1 min TBS
Back hypers
10 x 3
1 min TBS
Roman Sit-ups
10 x 3
1 min TBS
Upper body
Close grip bench
5 x 4
DB close grip
10 x 3
superset with seated rows
10 x 3
1 arm db shoulder press
20 x 3
Circuit of seated side raises, push downs, and a row of some type
3 rounds 10 reps per exercise no rest until complete
Finish w/ rotater cuff and trunk
Day 3 would be a mix
I would probably do weight mon, wed, fri
condition tue, thurs
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2005/02/04, 08:18 PM
The issue that I have with this is that it's too sagittal plane dominant. To me anyway, the three most important patterns of movement for a pitcher are: (in order) rotate then lunge then push. Obviously the other patterns need work as well, but not to the same degree as these other three.
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2005/02/08, 11:16 AM
This is for strength development. You can do medball circuits to get out of the sagital plane. This is the area that drives me nuts. Everyone wants to be super sport specific in the weight room. The weight room is for improving weaknesses and developing power. The transfer occurs in the sport specific movements in an agility or medball circuit.
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2005/02/08, 11:21 AM
The biggest weaknesses I see when athletes come here are:
Hamstrings
Trunk (low back, abs)
Overall leg strength
Anaerobic endurance
Upper back and rotator cuff
flexibility
This is very common among freshman in any sport. So, why would I even bother working sport specific movements until these areas are brought up to speed. It also depends on your philosophy. To me the weight room isn't used for sport specific movements. It is to strengthen the muscles involved in any given sport specific movement. There is a carry over from general strength training to sport specific work. Again, I like to accomplish that with med ball work and agilities. The medball circuit is a safer way to work in the sport specific work.
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2005/02/08, 09:28 PM
Gator,
Can you qualify more what you mean by anaerobic endurance?
Do you mean just in general, or do you have a specific
gauge to compare this to?
Further with anaeronbic endurance in mind, what builds
it up the best?
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2005/02/09, 11:48 AM
Anaerobic endurance:
Think of it as power endurance. People who jump high 1 or 2 times but then tail off quickly have poor anaerobic endurance. It is the ability to sustain the same power movement over the course of a game or workout. For example: In volleyball, outside hitters have to jump maybe 150 times during a match. They need to be able to jump high the entire 150 reps. If they can do this then they have good anaerobic endurance. If they cannot then they have poor anaerobic endurance. In football, watch running backs who burst through the hole for a long run without scoring. If they go back to the huddle and can do it again then they have good anaerobic endurance. If they have to go to the sideline then they need to work on it. Ways to improve:
300 yard shuttles after and agility session:
Start off doing 2 with a 70 sec goal time with 2:30 rest
next time try 2 with 65 goal time 2:30
then 3 70 sec 2:30
then 2 with 60 sec goal time 2:00
Then 3 with a 60 sec 2:00
If these are easy then try 5 with a 60 sec goal time 2:30 min rest. If 60 sec is too easy then drop your goal time to something that is challenging.
Multiple sets of box squats help build anaerobic endurance. Try:
Box squats
50% of 1rm x 2 x 15
35-45 sec TBS
Split squat or lunge
10 x 3
1min TBS
RDL
10 x 3
1 min TBS
Back hyper
10 x 3
1min TBS
Roman sit-up
20 x 3
45 sec TBS
There are many ways to develop anaerobic endurance. You could also call it work capacity. Bottom line is this:
Are you able to do the same high quality power movement the same way at the end as when you started?
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2005/02/09, 11:50 AM
Try 5 minutes of underhand medball tosses for height.
Next time try 10 minutes
Third time try 15 minutes
Every time you throw a medball up try to throw it as high as you can.
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2005/02/09, 12:32 PM
Thanks for the clarification gator.
If you don't mind, could clear up some terms for me?
In your statement "50% of 1rm x 2 x 15" what is rm?
In "35-45 sec TBS" what is TBS?
Thanks,
yert
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2005/02/09, 01:57 PM
1rm= 1 rep max.........300lbs max on squat=150lbs for box squats
tbs....I dunno what exactly it means......but its your break or rest.....I believe.
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My drinking squad, has a cheerleading problem!!
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2005/02/09, 05:16 PM
TBS = Time Between Sets
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