Here is the baseball workout of the week: 1) Crow hop med ball throw- 34 total throws 2)Figure 8 Shot put throws-15 total throws each side 3A) Alternating DB Bench Press w/ Netural Grip- 4 Sets of 6-8 3B) Band Face Pulls- 4 X 15 4A) KB Bent over rows-5 X 8 4B) Ab Rollouts 4 X 6-10 5) Pull-up Ladder 6) Battling Ropes- 3 X 45s Check out the video below for some video footage of my college athletes doing this workout. …
Question: I feel like I'm starting to develop unevenness in my body parts. For example, my left pec, trap and lat are larger than their right counterparts. My right bicep is larger and stronger than on the left. I know some asymmetry is normal, but its starting to get more pronounced. Is this something you have encountered and/or do you have any recommendations as to what to do? Thanks-John John, thanks for your question. I am assuming you are right handed and this is why your right bicep is larger and stronger than your left one. In order to prevent asymmetries from becoming more pronounced I Read more…
Question: Ive been training under Matt Wichlinski for a little over 2 years now. I love throwing shit around everytime i go to train with him. However, since i am a pitcher in college, i constantly hear from my teammates who had the tommy john surgery on their elbow, that their physical therpaists told them pitchers cant bench, do anything overhead, and dips. Ive always done these movements when i go to the shop and honestly it doesnt bother me at all and i havent experienced any arm problems. Do you think these movements will hurt me or if it doesnt bother me then just keep on going?-Chase Chase, Read more…
I want to gain more speed this offseason and I noticed what's given me the most success in the past is when I've done sprints. Now that we are entering the winter season and weather conditions won’t play well in my favor because of snow, ice, etc., what other exercises can I do to build speed and agility that doesn’t require me to train outside?- Matt Good question Matt! Let me start by saying the goal should be to improve acceleration, not necessarily top speed. This is one of the reasons why short sprints have helped your acceleration in the past. You won't really hit top speed until Read more…
Hey Joe, can you take a look at my off season program my coach gave me? I play college baseball and am looking to improve my pitching velocity. Thanks -Bryan Monday: Flat Bench 12/10/8/8 Incline DB Bench 12/12/10/10 Inverted Rows 8x4 Barbell Shrugs 20/15/12 Skullcrushers 12x4 Curls 12/12/10/10 Weighted Sit-Ups 15x4 Hanging Knee Raise 20x3 Shoulder Circuit Tuesday: Hax-Bar Jumps 5/5/5/3/3 Squat 12/10/8/8/8 Reverse Hyperextensions 12/10/8/8/8 Skier Lunges w/ DB 8x3 each leg Lat Pulldowns 12/12/10/10 Dead Man Hang 1xMax Hurdles or Bands 1x20 under Hurdles or Bands 1x20 Read more…
