On January 15 I will be hosting a seminar at the Underground Strength Gym in Edison, NJ. For more infromation on the seminar please check out Zach Even-Esh's website with more info on The Underground Baseball Training Seminar Read more…
Before you read this post make sure you check out: How to Treat & Prevent Shoulder Pain Part I How to Treat & Prevent Shoulder Pain Part II: The Importance of Soft Tissue Work How to Treat & Prevent Shoulder Pain Part III: Importance of Thoracic Spine Mobility Part IV In order to build a solid foundation of strenght, baseball players and athletes must address weak links in their chain. The 3 most common weak links in most athletes are the muscles of the upper back, the posterior chain and unilateral leg strength. The muscles of the upper back are often overlooked Read more…
There will always be on an ongoing war regarding whether or not athletes should perform Olympic lifts. Most coaches have a love/hate relationship with the lifts. Unfortunately, there is no middle ground, you either do them or you don't. Before I get into why I am not a huge fan of Olympic lifts for baseball players, let me start by saying the Olympic lifts are the ultimate test of explosive power. I think that when they are performed with proper technique, they are one of the best ways to improve rate of force development, however I don't think they are for everyone, especially not baseball players. When Read more…
Every serious athlete knows that they should be doing heavy squats. While there may be a few exceptions for some athletes, heavy squats are the foundation for a good strength training program. The real question is what type of squat, should you be box squatting or doing back squats? From my personal experience in the trenches, the box squat has little to no carry over for athlete with an Olympic style squat (the style I teach my athletes). How is this possible since most powerlifters swear by box squats? The answer is simple- a powerlifting squat is totally different than an Olympic style Read more…
Here are my workouts from last week. I had to clear all the videos on my camcorder so I don't have any footage but I will try and get some for this week. Day 1-Tuesday 1) Vertical Jump-3 x 5 2) Back Squat- 5/3/1 parameters 3) Safety Bar Good Mornings- 4 x 6-8 4) Back Extension- 3 x 12 The plan was to do sandbag lunges than the sled/prowler after the good mornings but my quads were rocked and it was raining out. Day 2- Thursday 1) Explosive push ups 2) Incline DB Press w/ Neutral grip- 3 x max reps 3) 1 arm DB rows- 3 x 8-12 4) 1 arm DB Press- 3 x 6 5) Kneeling External Rotation- Read more…
Check out this great audio interview I did with Jedd Johnson of the diesel crew yesterday. The interview runs about 25 minutes long and covers grip training, baseball strength training and more! Interview With Jedd Johnson For more information on Jedd check out his website DieselCrew.com For more information on the Sport of Grip check out GripSport.org Like what you see? Press the like button below Drop some comments. LET YOUR VOICE BE HERD! What would you like for Jedd and I to discuss in our next audio interview? Read more…
Check out this video on the importance of t spine mobility and how you can incorporate it into your warm up. For more in dept information check out Bill Hartman's and Mike Robertson's DVD Inside Out. Here is a sample warm up to address weakness and tightness in the t spine 1) Foam roller- spend 2 minutes rolling out your upper/middle back 2) Double lacrosse ball extension (see video)- 10 total reps 3) Side lying rotational extension (see video above)-8 each side 4) Push ups-15 reps 5) Push up plus-10 reps 6) Wall Slides-10 reps 7) Band Pull Aparts- 25 reps 8) Dislocators-10 Read more…
Sorry guys its been awhile. I did not post week 2, days 2 and 3 because they were the same workouts as week 1. I have been following 3 week waves. Week 3 (this week) has been deloads. I will share my deload workouts with you so you can use them when you deload. To find out more information on what deloading is, why you should do it, and how to incorporate it into your program, check this out. Week 3-Deload Tuesday 1A) Stability ball DB Bench Press- x 12 1B) Gymnastic rings recline row- x 12 1C) Bulgarian split squats- x 8 each leg 1D) Glut Ham Raise x 10 1E) Band pull Read more…
