Well, this is the best decision you have made in your career. Not only that, but it is proven that weight training will protect your arm. Here is an article about a study proving that weight training, even heavy weight training reduces pitching injury.
This excerpt was taken from the publication linked below and referenced from the source listed just above the link. Baseball and tennis. In: Griffin LY, editor. Rehabilitation of the Injured Knee. Louis, MO: Mosby; Yes, read that again! That should open your eyes. I talk more about this in my article on how research is proving that conventional wisdom is ruining pitchers.
It is that important and is what separates you from your the rest. This means how much power or strength can you push out over your body weight. If you weigh lbs, but you can only power clean lbs, this means your body weight is working against you. Now if you are lbs and you can power clean lbs then this is a different story. The goal for a pitcher is to develop his legs and glutes in order to increase the leg drive necessary to generate velocity.
The following lower-body exercises should form the basis of any leg workouts as the player looks to maximize lower body power:. For pitchers, core training should not focus on doing hundreds of sit-ups so that your six-pack emerges. Rather, engaging the core for pitching training involves doing anti-rotation exercises in order to strengthen the midsection.
Cable anti-rotation presses, medicine ball throws and planks should be used for a pitcher's core work. The reason planks are great at strengthening a pitcher's core is that rather than twisting or crunching, these exercises require the athlete to concentrate on keeping the abs tight and immobile as they encounter resistance which helps a pitcher maintain posture. The rotator cuff and shoulder accelerate and decelerate the throwing arm, and it's no surprise that if you want a healthy arm, arm exercises are a must.
The following pitching arm exercises should form the basis of any upper-body workouts as the player looks to maximize arm speed, arm strength and arm stamina:. Beyond the shoulder strengthening exercises described above that every pitcher should be doing, upper body training for a pitcher should focus on pulling motions that strengthen the upper back and scap, which is the area between the shoulder blades.
These exercises, such as bent over rows and pull-ups, can be done with an emphasis on squeezing the shoulder blades together, back and down. Strengthening the upper back through rows will cause the muscles necessary to decelerate the arm to become stronger. As a result of building strength through rows, the pitcher's body will allow the arm to reach faster speeds as it is more capable of safely decelerating after release.
Do run sprints instead. Pitching a baseball places an explosive, intense demand on your central nervous system.
Thus, you need to train in a similar manner. The perfect type of training stimulus for this is sprints—not long distance endurance running, which over time teaches your body to become slow. Do active dynamic stretches instead. You want your muscles to have a stretch reflex, like a rubber band supplying stored energy when stimulated.
Phase 3. Training In the Late Pre-Season. Duration: 4 weeks. Days per week: , with at least one day of rest between workouts. Phase 4. Training In The In-Season. Day 1: Pitch Throwers 10 for active recovery. Ice optional. OR Swimming any style except backstroke or freestyle.
Throwers 10 pound dumbbell. Push-up plus bodyweight. Dumbbell hammer curls 10 pounds. Dumbbell triceps extensions 10 pounds. Medicine ball for torso: 1. Standing torso circles 5 kg. Standing figure 8. Standing twisting wall throw. Seated twists. Seated trunk rotation. Exercises 1 and 4: 2 sets x 10 reps. Exercises 2, 3, 5: 2 sets x 6 reps. Day 3: Hard Throw bullpen. Speed endurance: 1. Exercise 1: 30 seconds with 60 seconds of rest. Exercise 2: 15 seconds with 45 seconds of rest.
Medicine ball exercises: 1. Overhead toss. Throwers 10 with pound rubber tubing. Lower body movements, hard: 1. Romanian deadlift. Lateral lunges. Optional: Calf raises. By preference. Squat jumps. Standing long jumps. Ice skaters. Exercise 2: 2 sets x 6 reps, consecutive.
Sprints: 1. Exercise 1: 8 seconds with 60 seconds of rest. Exercise 2: 4 seconds with 30 seconds of rest. Medicine ball throwing: 1. Chest pass. Twisting woodchop throw. Speed rotations. Throwers Rice bucket forearm routine: 1. Upper body workout, hard: 1. Hitters rely on bulk, strength, and power—and a good eye—to propel that ball over the fence. Sammy Sosa, Barry Bonds, and Mark McGwire are good examples, notwithstanding the controversies over possible supplement and steroid use.
Yet they still need to be agile in the field, designated hitters aside. A missed "out" can easily negate the value of a hit. Consider the program presented here to be an all-around program, best suited to beginners or casual weight trainers without a history of weight training for baseball. The best programs are always specific to an individual's current fitness, role in the team, access to resources, and, no less important, the team coaches' essential philosophy.
If you're new to weight training, brush up on principles and practices with the beginner resources. Always warm up and cool down before and after a training session. A medical clearance for exercise is always a good idea at the start of the season.
How this phase is approached will depend on whether a player is new to weight training or is coming off a season of weights. Building foundation strength means utilizing a program that works all the major muscle groups of the body. Less-experienced weight trainers will need to start with lighter weights and work up to heavier weights. Repetitive sports activities can strengthen one side of the body at the expense of the other, or emphasize one or two major muscle groups with similar effect.
Inevitably, weak areas can be susceptible to injury and can perform poorly. This is not to say that your non-throwing arm has to be as good as your throwing arm, but it does mean that you need to allocate sufficient training resources so that you achieve functional foundation strength in all areas, including opposing muscles and left and right sides of all major muscle group areas including back, buttocks, legs, arms, shoulders, chest, and abdominals.
In the early preseason, the foundation program encompasses a mix of endurance, strength, and hypertrophy objectives, which means that the weights are not too heavy and the sets and repetitions are in the range 2 to 4 sets of 12 to 15 repetitions. In this phase, you build some strength, and some muscle size and endurance. In pre-season, you should also start doing specific rotator cuff strengthening exercises or continue with these exercises if you have been doing them in the break.
The rotator cuff is a complex of muscles, ligaments, and tendons that control the shoulder ball and socket joint, which is susceptible to overuse and shock injury. Duration: weeks Days per week: , with at least one rest day between sessions and a lighter week in week 4 to promote recovery and progression. Phase 1 Exercises. Duration: throughout pre-season and in-season. Days per week: Reps: Load: light weight with minimal strain to completion of a set Sets: 3 Rest between sets: 30 seconds.
The rotator cuff exercises can be done with a cable machine, rubber bands, or tubes. External rotation : Move the arm outward, away from the waist Internal rotation : Move the arm across the body at the waist Extension : Move the arm to the rear Abduction : Move the arm upward away from the body.
Points to Note. Strength and Hypertrophy Phase. In this phase, you will build strength and muscle. You have a good foundation from early pre-season workouts, and now the emphasis is on lifting heavier weights in order to train the nervous system in conjunction with the muscle fibers to move bigger loads. Hypertrophy , which is building muscle size, does not necessarily imply strength, although in the foundation phase and in this phase hypertrophy will serve you well for strength development.
Strength will be the foundation for the next phase, which is power development.
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