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

Monday, December 17, 2012

$80,000,000 Tiger


Last Friday, December 15, 2012 was a very rewarding day. It was when Anibal Sanchez, SP, agreed to a 5 year $80 Million contract to remain with the Detroit Tigers. Having been his off-season baseball strength coach for the past 3 off-seasons it was an equally rewarding day for me...maybe not 80 million dollars worth, but it sure was rewarding. You see, prior to teaming up with Five Tool Baseball in 2009, Anibal saw time on and off the Disabled List(DL) for each of his first 4 years in the MLB. Since joining FTB, our plan never wavered; train to keep him on the mound.

You have to be healthy and capable of taking the ball every 5th day to show your worth. For the past 3 years Anibal has been healthy, strong, with zero trips to the Disabled List. As his trainer, that's been my reward...his health. Three years healthy, got him 5 years and a whole lot of money.

He has been the perfect example of gym tested and field proven. Anibal out trains the game!

Buena Suerte Anibal.

Adam




Wednesday, December 5, 2012

La Potenica

Yoenis Cespedes, Oakland A's OF,  has teamed up with
Five Tool Baseball Performance Training(FTBPT) for his off-season strength training & conditioning program in preparation for the 2013 season.

 Nicknamed "La Potencia" meaning The Power, Yoenis is quickly getting acclimated as to what it truly means to out train the game! with FTBPT.

 Great things are on the horizon for this young man.

Train hard, train smart.


Adam

Thursday, November 29, 2012

Roster Expansion

Five Tool Baseball Performance Training is proud to announce the addition of Brandon Kloess to its roster. Brandon, spent the past 4 seasons coming out of the bullpen with the White Sox organization making it as high as AAA in 2012.

After being traded to the San Diego Padres this off-season, Brandon contacted Five Tool Baseball  to handle his off-season strength & conditioning.  4x per week...training smart, training hard all for the 2013 opening day roster.


Out train the game!

Adam








Saturday, November 3, 2012

Anibal Sanchez 3 years of Reflection

The other day I found myself reflecting about the strength training I had orchestrated for Anibal Sanchez over the past three off-seasons (2009-2011). More importantly I took a mental inventory of his on-field performance accomplishments during the respective 2010 thru 2012 seasons.

Before sharing those performance based accomplishments, it's important to note that when Anibal and I first met in 2009 he had just completed his 4th MLB season which also happened to represent the 4th year in a row in which he had spent some sort of time the Disabled List (DL). 2009 represented the 1st of three consecutive strength & conditioning off-seasons and 2012 represented the 3rd of three consecutive seasons in which Anibal did not spend ANY time of the DL. Bottom line is this, each of our off-season strength training programs had two goals: enhance performance and reduce incidence of injury (maintaining health). His results - THREE years strong!!!

Accomplishments:
  • 2009 off-season dropped 30 pounds (235 to 205) and has maintained weight
  • 2010 thru 2012: three consecutive injury free & DL free seasons; first time in his 7 year career
  • 2010 career high starts (32)
  • 2011 matches career high starts (32)
  • 2011 career high innings pitched (196.1)
  • 2011 career high strikeouts (202)
  • 2012 American League Champion - Detroit Tigers
  • 2012 World Series - Detroit Tigers
As I've said time and time again, In-Season performance starts during the Off-Season!!!!!

Out Train the Game.

Adam





Wednesday, October 31, 2012

Newest member at 5 Tool Baseball

Free Agent Yorvit Torrealba is the newest member to join the Five Tool Baseball training roster for his off-season strength & conditioning program.

Im pumped to be working with him as we prepare him for the upcoming 2013 season.

Out train the game! Yorvit will be.


Adam

Sunday, October 28, 2012

Game #3 2012 World Series



Anibal Sanchez pitched the game of his life last night; Game 3 of the 2012 World Series.

Altho he and the Tigers didnt get the win, he pitched extremely well. Over 7 strong innings,  he threw 117 pitches that featured 8K's, 1BB. Great numbers!

It was an all 'round solid performance.  However he was on the receiving end of no run support.More importantly he's healthy!

As with each of our off-season training seasons, our goals have always been to enhance performance and reduce the incidence of injury. Game #3 of the 12012 World Series demonstrated that our goals are being accomplished.



Out train the game!

Adam

Monday, October 22, 2012


video

Congrats to Detroit Tigers Starting Pitcher, Anibal Sanchez and the rest of the 2012 Detroit Tigers for advancing to the 2012 World Series.

Out train the game!

Adam






Sunday, October 14, 2012

Game 2 of ALCS



Anibal Sanchez goes 7 strong, keeping Yankees offense off the board while striking out 7 and walking 3. All in his first ever LCS game and on the road in Yankee Stadium.

Off-season training combined with diligent in-season training programs contributes to maintaining health, strength and power of your ball player into the post-season.

Keep strong. Keep Training.

Out train the game


AB




Tuesday, October 9, 2012

2012 ALDS


Anibal Sanchez takes the hill tonight in game 3 of the ALDS between Tigers and A's.  What a great nationally televised stage for him to showcase his talents in an all important free agency year.

All of our (his) hard work, over the past 3 years, will come to fruition as he enters free agency at season's end; seeking his first multi-year contract. 

Out Train the Game!

AB




Friday, August 10, 2012

Balance vs Stability

Knowing the difference between balance and stability can go a long way when designing sensible baseball performance training programs for your ball players.  JC Santana, front thinker when it comes to Functional Training, provides an easy to understand perspective on balance and stability.

Here's a hint...Train stability and out train the game!

Adam

Bodybuilding, Jeff Bagwell & Baseball

Baseball strength training has evolved from the days when muscle magazines were carried into the gym and the bodybuilding training programs within were duplicated for baseball performance. If you're a baseball player and your training program is based on bodybuilding methodologies, then read on...

http://sports.espn.go.com/mlb/hof11/columns/story?columnist=crasnick_jerry&id=5963276

Out train the game.

Adam

Sunday, August 5, 2012

Curtis Martin NFL HOF Speech

 This video is Curtis Martin's Induction to NFL HOF Speech. Baseball player or not, athlete or not this video is a must see.  Captivating, compelling and moving.

Train Hard. Train Smart.

Love Life.

Adam

Friday, August 3, 2012

Why Baseball Players Shouldn't Olympic Lift | Eric Cressey

This is an excellent article from Eric Cressey, owner of Cressey Performance. 

 On June 25, 2010 I posted a blog which described my non-conforming perspective and thoughts regarding O-lifts for baseball performance strength training.

So when I read Eric's article earlier this week it was great to know that there were others (especially baseball reputable such as Eric) who shared similar views. 

Why Baseball Players Shouldn't Olympic Lift | Eric Cressey | High Performance Training, Personal Training

Spread the word. Train Hard. Train Smart.

Out train the game!

Adam

Monday, July 23, 2012

Tiger catches a Fish

Former Miami Marlin, Anibal Sanchez (SP) has been traded to the American League Central leading Detroit Tigers. What a turn of events for Anibal - going from a team most likely not to see the postseason to a team in postseason contention.








Looking forward to watching him get after the AL.

Out train the game!

AB

Friday, July 6, 2012

Miguel Tejada Free Agent

After impressing during an extended spring training "look" and then showing that he was more than capable of playing on a regular basis with AAA Norfolk Tides (38 years old) Miguel Tejada, knowing there was little roster room with the parent club (Baltimore Orioles), asked for and was granted his release on June 25, 2012.

This in no way means he is done. His love and respect for the game of baseball drives his passion & determination...to PLAY baseball. Today, we once again started up our in-gym and on-field training program, and will continue to do so in hopes that a team will need a MVP, All-Star, veteran presence.

video

Out train the game!

AB



Tuesday, June 5, 2012

Tejada Updates

Since joining AAA Norfolk Tides on May 20, 2012, Miggi has played 16 games, primarily at 3rd, and is posting a .339 BA.

I hope it's just a matter of time before he gets back the MLB and to the game he truly truly loves.

Out train the game!


Sunday, May 20, 2012

Tejada in AAA

Miguel Tejada has now taken yet another step towards joining the Orioles. May 20, 2012 Miggi joined AAA Norfolk Tides, batted 4th and went 2-4 with an RBI. That's a big step forward.

Out train the game!

Adam


Thursday, May 10, 2012

Get A Grip (Training)!

Im a huge proponent of training more efficiently; which is why I utilize various thick grips for as many exercises as possible. Below is a post from my great friend and Physical Therapist (from D1 Sports - Columbus, Ohio) Chris Kolba. You'll be surprised to the benefits and details he outlines. If you're not integrating various grip thicknesses into your baseball strength training program...start.

The Sports Medicine and Fitness Fanatic: Get A Grip (Training)!: You have probably noticed that people with shoulder injuries have a diminished grip. (If you haven't ,start checking) One of the thing...

Grip it & Rip it. Then, Out Train the Game!

Adam

Wednesday, May 9, 2012

It's official!!!!

On Monday, May 7, 2012 Miguel Tejada arrived in Sarasota to take part in a physical (which he passed) and workout for the Baltimore Orioles.  Having impressed, he signed a minor league deal Tuesday and then went on to appear in an extended spring training game. While evaluating him over the next 10 days, the plan is to get him baseball ready with hopes of getting some more quality game speed ABs at AAA Norfolk and then if all goes well onto Baltimore.

Buena Suerte Miggi.

Out train the game!

AB

Sunday, May 6, 2012

Tejada to (re)join Orioles

When Free Agent and 15 year MLB veteran, Miguel Tejada realized that he wouldnt be reporting to 2012 spring training camp, he could of hung up his cleats; rather, he called and entrusted me in getting him baseball ready for the day he would be contacted. The past 2.5 months, week-in and week-out, I had a front row seat and witnessed his work ethic, dedication, commitment and passion to his on-field and in-gym training. He is so excited to be playing baseball. He truly loves the game.
Duquette: Miguel Tejada 'has a lot of enthusiasm for Baltimore'


Monday, May 7, 2012 Miggi reports to Sarasota for his physical and workout. Stay tuned for the results.



Out train the game!

Adam

Friday, May 4, 2012

Dominican Baseball Guy: Miguel Tejada ready to play ball

Thanks to Keith Winters, aka Dominican Baseball Guy, for sharing Miguel Tejada's passion and continued pursuit to play the game he loves.


Dominican Baseball Guy: Miguel Tejada ready to play ball: Miguel Tejada is ready to join an MLB team as soon as one comes calling. The 37 year old Tejada is nearing the end of his MLB career, but...


Out Train the game!

Adam

Tuesday, May 1, 2012

The first 15 yards

This is a very interesting article from Dr. Gene Coleman, Houston Astros Strength & Conditioning Coach.

Between all the research, analysis and evaluating of speed times, the message is really quite clear: Run hard all the time; in other words hustle.

Out train the game!

-Adam




The game of baseball is all about getting out of the box quickly and reaching max speed
as fast as you can. When getting out of the box, you need to run as hard as you can for
the first 15 yards. If you are slow over the first 15 yards, it is nearly impossible to make
up time toward the end of a run. Baseball is a game of inches, so if you can take a
tenth of a second off the first 15 yards of a run, it will make a huge difference at the end,
Think about how many bang-bang plays you were involved in last season. How often
did you start slow and try to accelerate when the fielder bobbled the ball? How often
were you safe? If you consistently get out of the box quickly and run as hard as you
can for the first 15 yards, you can significantly improve your on-base percentage.
I have recorded times from home to first and from base to base in game situations for
over 15 years. The average RHB, when he runs “all out” gets to first base in 4.35 sec.
LHBs run it in 4.32 sec. For the past five years, I have been getting splits from home to
half-way to first base (15 yards) and from half way to first base. The average player runs
the first 15 yards in 2.57 sec and the last 15 yards in 1.70 sec (total = 4.35 sec). The
fastest player, Michael Bourn, runs the first half in 2.39 sec and the second half in 1.46
sec (total = 3.85 sec.). Approximately 95% of his infield hits last season were bang-bang
plays in which he got to first in 3.91 to 4.01 sec. The slowest player, Prince Fielder,
runs the first half in 2.91 sec and the second half in 1.85 sec (total time = 4.76 sec).
Now let’s talk about why the first 15 yards are so important. Let’s assume that Michael
Bourn hits a ground ball and, because he thinks he will be out, doesn’t run hard out of
the box. Let’s say that he drops his head and runs the first half at 85% of max speed
(2.75 sec). Most runs to first base in game situations are at 85% of max speed.
Now what happens if the player drops the ball and Michael tries to accelerate over the
last 15 yards? His best time over the last 15 yards is 1.46 sec. He can’t run faster than
1.46 over the last 15 yards, no matter how hard he tries. If you add 1.46 sec to his slow
start (1.46 sec + 2.75 sec), he will get to first in 4.21 sec. If the fielder doesn’t throw the
ball away, he will be out! Why? Because his bang-bang plays take 4.01 sec or less and
he ran 4.21.

If you break hard out of the box and the infielder misplays the ball, you can continue to
run hard and have a good chance of being safe. If he makes a good play, you can slow
down over the last 15 yards if you need to. If you are slow out of the box and then try to
kick it in, you have almost no chance of being safe.

You can run the first 15 yards fast and improve your chances of being safe on a
bobbled ball, or you can run the last 15 yards all out and still be out. Either way, you
are going to run hard for 15 yards. Why not make it the first 15 yards and improve
your odds? You can be on base with a chance to score or be in the dugout out kicking
yourself for giving up an out.

Gene Coleman, Ed. D., CSCS*R, FACSM

Saturday, April 28, 2012

Stability Ball Training

This is a nice series of movements utilizing the SB to incorporate both shoulder mobility along with core stiffness - two important components for baseball performance. This is an advanced drill so be sure to progress properly utilizing a variety of shoulder stability and core training exercises.

video


Out Train the Game!

Adam



Sanchez strikesout 14


career high 14Ks: 4/28/12



Five Tool Baseball client & Miami Marlins SP, Anibal Sanchez drops 14Ks on the Arizona Diamondbacks tonight. 








Out Train the Game!

Adam

Monday, April 9, 2012

Anibal Sanchez Wins

Combining great pitching with great run support, Anibal wins his 2012 opener throwing 6 1/3 innings against Phillies' Cole Hamels.

1-0!


Out train the game.

AB

Thursday, March 22, 2012

Got warm-up

Static stretching or dynamic stretching (flexibility)? Honestly no one seems to really be on the same page. When it comes to the WARM-UP, some promote static stretching only, others dynamic flexibility, some advocate both along with foam rolling. So who's right and is anyone really wrong?

Here's a few points of interest to consider when deciding which flexibility/stretching protocol for (pre-activity) warm up might be best for you and your ballplayers:

Static stretching
  • Slow & controlled movement followed by holding stretched position for a period of time (upto 30 seconds). 
  • As the muscle is stretched (lengthened) it relaxes causing muscle stiffness to decrease. This reduction in muscle stiffness can minimize force production; affecting ability to produce power.
  • Does not reduce post exercise muscle soreness 
  • Considered a better alternative for the cool down
  • Reduces soft tissue tension which can support ROM and mobility

Dynamic flexibility
  • Requires acceleration & deceleration of movement patterns; excellent carryover for on-field performance. 
  • Increases core temperature
  • Increases blood flow to working muscles
  • Excites nervous system - benefiting force production
  • Enhances joint mobility
  • Includes movement patterns such as: jog, back pedal, skips, butt kickers, cariocas, shuffles, inch worms, etc, etc

At Five Tool Baseball, dynamic flexibility is our preferred method for warming-up prior to our in-gym or on-field training sessions. Furthermore,  our warm-up programs can be enhanced by implementing "specific" functional exercises to match the main focus of the training session - such as 'Push', 'Legs/Hips' or  'Pull' dominant. As an example, we may perform light standing band presses or stability ball push ups when the focus of our training day is  'Push'. Same approach is taken on 'Legs/Hips' and 'Pull' training days.

Regardless of your own position on stretching, train hard, train smart and...

Out train the game.

AB

Sunday, February 26, 2012

Angels sign Rincon

Relief Pitcher, Juan Rincon has been training with Five Tool Baseball for the past 2 years.
After being released by the Dodgers at the end of spring training 2011, Juan continued his strength training, conditioning and throwing programs with FTB preparing for the 2011 season with the Bridgeport Bluefish of Atlantic League and winter ball in Venezuela.

After a private and encouraging bullpen session for members of the Angels Front Office, Juan signed a minor league deal with the Los Angeles Angels on Friday February 24, 2012.

His foot is in the door. Now it's time to get to work and show why he belongs on the hill.

Out train the game!

Adam

Monday, February 6, 2012

Anibal wins Arbitration

The off-season leading into the 2010 season is when it all started. It was then that Anibal Sanchez and I were introduced to each other and began a strength training program that transformed not only his body but also his career. Although the previous 4 years he had been a MLB Starting Pitcher with the then Florida Marlins, much of those 4 years he was unfortunately plagued with injuries and/or spent time on the DL.

Fast forward to the 2010 season, Anibal makes all 32 starts, stays off the DL and out performs expectations. Based on this performance he is awarded a $3.7mil salary for the 2011 season.

Knowing he wanted more from the 2010 season, Anibal and I train for the 2nd consecutive year getting him more than game ready for the 2011 season. The 2011 season resulted in career highs in Innings Pitched (196 1/3) and Strikeouts (202) while making all 32 of his scheduled starts and remaining healthy and off the DL.

For his 2011 efforts the Miami Marlins offer Anibal $6.9mil. He declines, seeking $8mil through arbitration. This morning (Monday, February 6, 2012), while putting the finishing touches on our 3rd consecutive year training together, Anibal wins his arbitration case. There is no doubt in my mind that our off-seasoning performance training played a role in the success he experienced on the field over the past two years.

To all the baseball strength training coaches, what we do does matter and what we do can make a difference in a ball players performance and career.

Training Anibal over the past 3 years has been one of the most rewarding, and inspirational periods of my career. The transformation of his career has only just begun.

Looking forward to what the 2012 season brings.

Out train the game! Anibal does...