It really does happen in the off-season

Im humbled by this article from Juan Carlos Rodriguez, Florida Marlins reporter for the Sun-Sentinel.


Winter workouts with local trainer help position A. Sanchez for All-Star nod

It's that simple

In-season performance happens in the off-season

Sanchez outduels Halladay

Earlier this week, Anibal specifically asked for the Roy Halladay matchup; and he got it...In Philly. Anibal goes on to scatter 4 hits, 2 runs over 7 innings. After going 7 innings strong, and bettering Halladay, he turned over a 4-2 lead to the bullpen only to see the Phillies come back tie the game and win it in the 10th. No win for him (or Marlins) but sure was a nice moral victory. Durability didn't seem to be a factor either for Anibal as he threw a season high 125 pitches.


In season performance happens in the off-season.

Go hard in the yard.

AB

MVP Shuttle

HOW LOW CAN YOU GO?


As it pertains to squats, the question shouldn’t be how low should you go, but rather how low are you capable of going?

From my own observations at the Institute of Human Performance, most individuals barring injury have the ability (thus mobility) to perform a bodyweight (BW) squat (i.e. on a box) to a depth that is parallel or deeper. However, add a vertical load - such as a barbell - dominated by gravity and the previously demonstrated mobility is overshadowed by an individual’s lack of stability. Basically, the vertical load inhibits (shuts down) the body’s range of motion(mobility) because it feels threatened by the body’s lack of stability.

So, if vertical loaded barbell squats can limit mobility due to poor stability, how can we still squat and train to improve range of motion and stability. For me, the answer is the Shuttle MVP (MVP) – an absolute workhorse at the Institute of Human Performance. I take a dual squatting approach. One, continue to squat with vertical loads to improve stability. Two, implement squats on the MVP to maintain depth/mobility of the squat. Because of its horizontal carriage, coupled with the adjustable headrest, the MVP basically minimizes gravity while allowing for a wide range of squat depths to be performed safely. In addition, the MVP is equipped with up to 16 selectorized bands allowing for those varying squat depths to be trained with loads less than, and (in some cases) equal to or even greater than bodyweight. This dual squatting approach has been a balanced combination for mobility, stability and strength.

Train hard. Train Smart.

Baseball Speed...What is it?

Baseball Speed...What is it?

First, in my opinion, let me tell you what it shouldn't be. It shouldnt be testing for the 60 yard dash -because a ball player will rarely sprint 60 yards (54.9m) in a straight line during game situations. However, I dont see things changing anytime soon so "The 60" will continue to be baseball's scouting standard to evaluate speed. But what about testing for speed that could actually mean something. Speed that translates to the field - speed that I refer to as functional speed. I break it down into two categories:

1) Functional 60 yard speed:

The traditional, linear 60 yard sprint will only predict what you might be able to do in game situations. Whereas "The Functional 60" test such as home-to-second, first-to-third, or even second-to-home can provide speed times for real baseball situations. AND lets not forget the non-tangables such as getting good jumps/reads on base hits, and recognition of defense all can influence the ability to take that extra base.

2) Functional 30 yard speed:

Top baseball speed is achieved around 30m-40m; and since the distance between bases is 27.4m (30 yards) it would be difficult for a player to reach top speed between bases (unless rounding one base to advance to the next). That being said, I still believe that a 30 yard sprint test, such as home-to-first represents game speed better than the 60 yard sprint. However, the 30 yard sprint test such as first-to-second or second-to-third may not make as much sense because of lead-offs & sliding zones reducing the 30 yard distance between bases.


There's no doubt that speed - offensively & defensively - is an asset. But it's much more than just running fast. Reaction, 1st step quickness, acceleration, deceleration under control and agility (ability to start, stop & change of direction) are pivotal to game speed. And when combined with the athlete's knowledge of different game situations and the ability to "READ" those situations you can overcome any lack of raw speed. So you may not be the fastest guy on the team, but you can train to be the smartest and quickest. And above all, run hard all the time. You may get into a hitting slump, or even a throwing slump but there's never an excuse to be in a running slump.


So when it comes to baseball speed, becoming a student of the game and practicing for various game situations cannot be overlooked. All the while your strength & conditioining program should include, but limited to, 1 leg exercises, resisted & assisted sprints, truck/sled pushes,  jumping rope, variety of jumps/hops.


Out train the game...and run hard.

Chewing up innings

Anibal Sanchez threw his 2nd complete game of the season; a 5 hit shutout enabling the Marlins to finish off a 3 game sweep over the SF Giants. It's great to see his intensity get unleashed.

Out Train the Game!

Adam

Cincy Trip

I just returned from Cincinnati, Ohio visiting client & friend, Cincinnati Reds catcher Ramon Hernandez. Saw the Reds sweep the Cardinals and overtake 1st place in a 3 game series. Ramon had an incredible series-going 6 for 8 that included three HRs (all were 400+ feet), double, and 2 singles; raising his average to .349

The strength and power program we implemented during the off-season combined with his on going in-season training is having tremendous benefits.


Out train the game.