The Lending Coach

Coaching and teaching - many through the mortgage process and others on the field

Tag: off-season

Pitchers Are Made in the Off-Season

When planning an off-season baseball conditioning workout for pitchers, think about the nature of the work.

A pitcher completes a very explosive movement that lasts about 3 seconds and then rests for 20 seconds. The goals for pitcher conditioning should be to mimic the physical stresses of competition and train the same energy system.

Interestingly, the right kind of physical conditioning during the off-season can be as vital to a baseball pitcher as working on throwing mechanics.

I’m linking to two interesting articles regarding the best plans for pitchers in the off-season.  One by Steven Ellis at BaseballPitchingTips.com, the other by Phil Wallin at Stack.com.  You will notice that both are similar in scope.

Some of the similarities:

The Design of the Program

Overall, a baseball pitcher’s workouts are designed to produce desired training effects that include:

  •  increasing pitching velocity
  •  improving velocity endurance or “late-inning stamina”
  •  reducing the risk of injury

Do sprint work, not distance work

As Phil Wallin says, “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”

Focus on the Core

Per Steven Ellis, “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.”

Do Push-Ups, not Bench Press Work

According to Wallin, “push-Ups are a great closed-chain exercise. To complete the entire movement, your entire body must remain stable. Barbell Bench Presses lock the shoulders in a susceptible position. This is a good enough reason to leave them out of your training program. Push-Ups are a much safer option for working these joints and muscles.”

Other Programs – ZB Velcoity by Jordan Zimmerman

Similarly, one of the best programs available in the greater Phoenix area is Jordan Zimmerman’s ZB Velocity Training – I’ve written extensively on Jordan’s “Velo” program and its benefits…you can find out more about that here.

I’d invite you to dig into the articles and links posted above…as I’m sure it will help you gain strength, stamina, and prevent some injuries!

Off-Season Workouts – What Young Players Can Learn

Chicago Cubs outfielder Kyle Schwarber had a down year in 2017 – he even spent some time in the minors after having struggled during the summer.

After the season, Schwarber decided that he would do whatever he could during the off-season to prepare for the 2018 season – and it began by getting his body in the best shape possible.

His mornings begin in the gym and end with him swinging a bat. In between, his diet has morphed into the most healthy of his career.

I’d highly recommend you check out each video on the ESPN site here…..

The video/article gives perfect examples of specific drills that Schwarber does to get himself ready for the 2018 season.

Of course, Kyle is a professional athlete and has the time and resources to make this happen (and I completely understand that most youth and high-school players do not) – but don’t miss the point here.

Schwarber has a detailed plan and sticks to it months prior to the season.  He’s set goals for himself and will not be denied.

It’s this mindset and willingness to plan ahead that will put him in the best position to succeed next season.

Do you have a plan to get ready for 2018?  Strengthening, conditioning, flexibility, as well as skill related work?

There are plenty of options online to help you get started – you can click here for my Lending Coach site under the “Baseball” category to find more training related articles and blog posts.

 

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