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2006/05/21, 11:23 PM
I AM LOOKING TO IMPROVE MY THROWING SPEED IN BASEBALL? ANY WORKOUTS?
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2006/05/22, 04:21 PM
You should be looking to increase pretty much your whole body strength. More specifically hamstring, glute and low-back, forearm, rotator cuff, etc. You can do internal, external, upward, or downward cable rotations, any kind of shoulder raise...there's just so many different things you can be doing. One thing I reccomend, though, is strongman training. It can give you power and strength in any of those areas. Might sound strange to you, (a baseball player doing strongman?) but it will improve your game.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/22, 08:04 PM
him carrying a log will improve his throw?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/23, 12:34 PM
andrew, I don't know a muscle in my body that didn't get stronger when I was doing strongman training every week. It teaches the body to work as a whole.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/23, 05:49 PM
Yep..
obviously if he wants something that carries over 100% from every improvement then he needs to do sports specific training....preferably...working on his technique/throwing...
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2006/05/23, 08:22 PM
Yes but is not the point of throwing speed?
I'm sorry carrying a log won't devolope speed in the shoulder somplex. Deadlift works everything too....would you tell me to do that to get better bench?
is it goof for overall strength and cordnation.....Yes no doubt. But a Baseball player doesn't need to carry a 200lb log....to throw a 8oz ball...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/23, 09:41 PM
Throwing isn't a shoulder complex isolation.
Yes I would tell you to deadlift for a better bench. It is heavy external rotation, which is needed to balance all the internal rotation that people that bench too much do.
Also, the bench press is a movement that done properly should involve your hamstrings, glutes, quads, abdominal, etc.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/24, 05:55 PM
how much dling does mendy do?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/25, 02:28 AM
a lot actually. He also squats over a grand.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/25, 03:36 PM
I thought what he is wanting is speed....and or power.
Strength and power are different are they not?
Carrying a log builds strength.....doing power cleans builds power
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/25, 10:26 PM
Strength and power are different, but very closely related.
Take two identical twins. Bring one of their squats up by 100lbs, and that twin will be faster.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/26, 10:47 AM
strength doesn't always mean thery are powerful?
Hince differance in a bodybuilder, powerlifter, o lifter?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/26, 03:51 PM
Andrew, Andrew, Andrew. Come on now, man, you know better than this. Do you know what determines power? Strength and Speed. If you develop maximal strength, you will improve your power. You cannot be powerful without strength.
It is also evident that you know nothing about strongman training as it relates to so many different things. Are you going to tell me you've never seen strongman exercises that involve power? Heck, just watching strongman competitions on TV, you will definitely see someone cleaning and pressing a log or what not off of the ground. Strongman training is such a wide area, so just comparing it to carrying a log is just ignorant.
It is also evident that you've not played much baseball. Like Steve said, throwing is definitely not just from shoulder power. Do you not think a baseball player would improve from developing higher hamstring, glute and low-back, forearm/grip, rotator cuff strength? The answer should be obvious.
Also, I never said in my post that he needs to only follow a strongman routine all the time. I just said that he could benefit from it, and that it is something most won't recommend for him. It was just something else he could be doing in addition to what is also highly reccomended: traditional strength training and explosive training, flexibility training, mobility training, proper nutrition and to work on his skills.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/26, 04:14 PM
Well, the guy asked for a workout, so Baypimp, here's one courtesey of Mr. DeFranco:
Monday – Max-Effort Upper Body
A. Weighted chin-ups – work up to a 3 RM (Perform at least 5 total sets.)
B1. Flat dumbell bench press, palms in – 4 sets of 8
B2. Bent-over dumbell rows – 4 sets of 8 each arm
C1. Lean-away cable lateral raises – 3 sets of 10 each arm
C2. Cable external rotation, arm abducted – 3 sets of 12 each arm
D. Standing Zottmann curls – 3 sets of 8
E. Weighted Swiss ball crunches – 4 sets of 10
Thursday – Accessory Upper Body
A. Lying dumbbell external rotation, elbow at side – 3 sets of 15 each arm
B1. Seated cable rows, mid-pronated grip – 4 sets of 10
B2. Standing rope pulls to neck – 4 sets of 15
C1. Incline EZ bar triceps extensions – 4 sets of 6-8
C2. Standing, alternate hammer curls – 4 sets of 6-8 each arm
D1. Hanging leg raises – 3 sets of 10
D2. Dumbell side bends – 3 sets of 15
E. Thick bar hold – 3 sets of max time
It's just a sample upper body baseball split, and you should probably change exercises every 2-3 weeks. The reason why a dynamic day is not included in this is because DeFranco figured that most baseball players practicing throwing/hitting a couple times a week, so that's about as dynamic as it gets.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/27, 12:02 AM
Well put Aron.
Just as a side point, I consider the light tire (550lbs) to be a DE or RE exercise, as well as the log press (jerk), thick bar clean, DB clean and press. There are many explosive movements in strongman.
Olympic lifters and powerlifters are actually very closely related. Powerlifters DO train for speed using the dynamic effort method, and olympic lifters do have to be brutally strong in order to get that much weight moving that quickly. Thats why you will see guys like chakarov squatting 600+ for reps, completely ass to grass...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/28, 09:00 AM
Yeah, I meant to point that out as well about the powerlifters and olympic lifters. While bodybuilders are very different from both of them, Powerlifters MUST have speed for success, and olympic lifters MUST have strength for success (to reiterate what Steve said), that is something all the people who make all these assumptions need to know about this. And Andrew, I was not meaning to single you out or anything in any way, I was just trying to get a point across. While I realize a lot of powerlifters are incredibly obese and most of us don't really see olympic lifters reppin heavy weight in squats, don't stereotype all powerlifters to be big fat guys who can only bench press and squat a million pounds, or strongmen to be some guys carryin logs and stuff around for time.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/28, 10:57 PM
1) Dude just calm down
2) I don't see any major case where Steve put words in your mouth, and you're not going to intimidate anyone with capital letters. You have nothing but our respect here. You have no authority on this board. Noone is picking on you, and that was never my intention at all (that's why I said it in my last post).
3) Read my posts carefully. I said that all that was only a sample upper body workout. I only had time to get that workout because I knew where to find it, and I wanted to help the guy. I never said that strongman was vital to training. In fact, I said that it is just something he could do because most baseball players wouldn't think to try strongman stuff, and that he could do this in addition to the highly reccomended training. In fact, you'll often find a lot of baseball players doing "functional" training which usually ends up being a waste of time.
3) I apologize if I have stepped on your toes any
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/28, 07:08 PM
============
Quoting from arondaballer:
Well, the guy asked for a workout, so Baypimp, here's one courtesey of Mr. DeFranco:
Monday – Max-Effort Upper Body
A. Weighted chin-ups – work up to a 3 RM (Perform at least 5 total sets.)
B1. Flat dumbell bench press, palms in – 4 sets of 8
B2. Bent-over dumbell rows – 4 sets of 8 each arm
C1. Lean-away cable lateral raises – 3 sets of 10 each arm
C2. Cable external rotation, arm abducted – 3 sets of 12 each arm
D. Standing Zottmann curls – 3 sets of 8
E. Weighted Swiss ball crunches – 4 sets of 10
Thursday – Accessory Upper Body
A. Lying dumbbell external rotation, elbow at side – 3 sets of 15 each arm
B1. Seated cable rows, mid-pronated grip – 4 sets of 10
B2. Standing rope pulls to neck – 4 sets of 15
C1. Incline EZ bar triceps extensions – 4 sets of 6-8
C2. Standing, alternate hammer curls – 4 sets of 6-8 each arm
D1. Hanging leg raises – 3 sets of 10
D2. Dumbell side bends – 3 sets of 15
E. Thick bar hold – 3 sets of max time
It's just a sample upper body baseball split, and you should probably change exercises every 2-3 weeks. The reason why a dynamic day is not included in this is because DeFranco figured that most baseball players practicing throwing/hitting a couple times a week, so that's about as dynamic as it gets.
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I don't see any strong man stuff in there?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/28, 07:16 PM
I agree everything needs to be strong for throwing a baseball....don't get me wrong. And you are using your full body for a throw.
Steve,
Where did I say he needs to JUST work on his shoulders and isolate them? HUH?
DON"T put words in my mouth...
aron...if strong man that important...then why in the workout you posted.....not one strong man type movement?
And no lower body work? I thought it was a FULL body throw?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/28, 11:02 PM
STRONGMAN WORKOUT
A) Overhead Keg Toss: 5 tosses, rest one minute between tosses
B) Tire Flip: 3 sets of 5 flips, rest 3-4 minutes between sets, or 3 sets of 30 seconds, rest 3-4 minutes between sets. (In the timed set variation, the athlete performs as many tire flips as possible in the given timeframe.)
C) "Zigzag" Farmers Walk: Perform 3 sets of 50 yards around cones. Rest 3-4 minutes between sets.
D) Backward Sled Drag: 2 sets of 40-50 yards. Rest one minute between sets.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/05/28, 11:05 PM
ANOTHER SPLIT WITH LOWER BODY
DAY 1
Warm-up - ground-based mobility circuit then 3X3 box jumps.
1. DE Box Squats - warm-up to 6X2 with 50-60% 1RM.
2A. 45-degree hypers(weighted) - 3X12
2B. Abdominal front bridge - 3 X 45 sec.
3A. Chin-ups (weighted) - 3X8
3B. Barbell push-ups - 3X15-25
4. Seated ext. rot., elbow on knee - 3 X 12
DAY 2
Warm-up - ground-based mobility circuit then posterior shoulder capsule stretch, 2 X 15 cable ext. rot., elbow at side
1A. Bent-over DB rows - 3 X 8 each arm
1B. Flat DB bench, palms in - 3 X 8
2. Bulgarian split squats - 3 X 8 each leg
3. DB side bends - 3 X 15 each side
4. Wrist roller - 2-3 sets
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2006/05/29, 01:19 AM
::::quietly lifts his log in the corner:::::
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2006/05/29, 01:43 AM
lol.....I'm not matching brain pans with any of ya...but I bet the best thing this guy could do, would be just play catch. IMO.
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Days go by and life drags on.....
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2006/05/29, 11:25 AM
....^^^ exactly
You honestly think he's gonan go buy some kegs and tires....and flip them around in his back yard.
I'm not traying to be an asshole or anything...but be real with the advice.
No one 4-5 months ago....would of said anything about "strong man lifting"...now that somone is into it on the board here....now everyone is jumping on board the "strongman train."
Hell throwing girls in the air strenthens the whole body...too...but I didn't tell him to go and find a 100lbs cheerleader and throw?
Every strong man event I have seen...is either doing lots or reps....or doing alot of static holds. Just cause the event is timed is why its "fast".
Examples
atlas stones: Pick it up hodl the weight and carry it to the thing you set it on.
finger flip/ tire flip: you run up and flip it over and over progressly getting heavier...or to get to finish line 1st. Yes it takes speed...cause your times...
log press: they are either timed by ow many reps are done, or you have 4-5 diffeent weights to lift and you get points for lift "x" amount.
Of coarse he'll get benifits....but do you honestly think he's gonna invest that much time and money into kegs, logs, and sleds?
Besides...to throw a ball...it what 2 secs? How long does a strong man feat last? 75secs?
Also since he has no profile...we know nothing about him...so what expierance level does he have? he might be 14 years old never worked out a day in his life? And you gonna tell him to go pick up logs and kegs? Before he builds his foundation?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/29, 07:26 PM
Andrew, I never said that you did say that...
Also, the kegs and tires I practice with were free. Most are. Its an option, and I recommend it to many people IF its an option.
As for my comparison to DE events...
EVERY flip at 500lbs takes me under a second to complete. Thats Dynamic, I don't care how you look at it. Once it takes longer, I stop.
The log press is essentially a jerk, one of the pure olympic moves. Each INDIVIDUAL rep is extremely quick. Otherwise, how the hell is 150lb me gunna get 225 overhead??? I sure cant military press that.
I do agree that you are right that we know nothing about him. Thats why I have said nothing in regards to his original question, only replied to what you guys have said. Have you ever noticed that I almost never reply when ppl ask for a routine. Not only is it frowned upon since I am training collegiate athletes, but I just don't like doing it without seeing a person move.
And finally, I found a 100lb cheerleader, and I have a great time throwing her around. I highly recommend it.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/05/29, 10:41 PM
oh really lol?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/05/30, 09:39 AM
I generally don't just give out routines, either, because generally the people that ask for them are too lazy to go and read about it-they just want "the perfect workout for" jumping, throwing, getting big or what not- but I had remembered reading an article on baseball training the very day he asked that question, so I figured I'd give him some insight since I remembered exactly where it was. And like Steve said, strongman equipment is not hard to get ahold of, and it is probably one of the cheapest training systems available.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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