There's no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.
To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.
(A1) 1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.
(A2) 1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.
In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A "high to low" cable row
Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.
Out train the game!
- Five Tool Baseball Performance Training (FTBPT) is dedicated to sharing its knowledge, ideas and opinions on baseball performance training based upon field tested experiences as player, coach and baseball strength & conditioning coach. Proper exercise technique ( to ensure effective & efficient training programs) and baseball related movement patterns are implemented to maximize on-field performance. Emphasis is placed on movement based training which integrates multiple muscle groups. This approach has a greater transfer to on-field performance and can minimize the incidence and risk of injury. If a game is being played you can be sure Im watching it from home or from the stands. Many of my own workouts involve designing/creating out-of-the-box exercises & programs to enhance performance and movement unique to baseball