Functional Baseball Performance Training - FBPT

  The training principles behind Functional Baseball Performance Training (FBPT), are based upon the industry training concept known as Functional Training. Upon reading many strength training journals, attending multitude of training based workshops, the essence of Functional Training can be para-phrased as follows:

Training in a manner that is consistent to the intended activity with regards to planes of motion, ranges of motion, and speed of movements. 

Honestly, the ideas behind Functional Baseball Performance Training arent much different; just simplified.   FBPT consists of:
- Standing, ground based movements...Not sitting or laying down
- Multi-planar movements...not single 
- Integrating multiple muscle groups...not isolating specific muscles

However, because Functional Baseball Performance Training requires the integration of multiple muscle groups to create stabilization from standing positions, FBPT might not be the best approach for adding size (hypertrophy). For example, (traditional) bodybuilding methodologies of slow, isolated training from stable (laying/sitting down) positions  just might be necessary for the baseball player needing a bit more muscle. Now, although bodybuilders look great, I do not advocate an all exclusive use of the bodybuilding approach for improving on-field baseball performance. The ideal training scenario is to create a hybrid program which contains traditional and functional. You have to ask yourself, would you rather train for "all go" or "all show".

Out Train the Game!

Core Stability - an absolute must!

Baseball components such as hitting, throwing, fielding, and running share a common movement: rotation.  Such rotational movement patterns are driven through the musculature of the core/trunk - of which a majority is oriented horizontally or diagonally.  This non-linear orientation of the core’s musculature supports the importance of rotational training for baseball.

The core’s ability to rotate is made possible by the contra-lateral connection between one shoulder to the opposite hip. This connection allows forces to be transferred, in a diagonal pattern between the upper body and the lower body. In turn, this diagonal pattern supports  rotational forces typical in baseball.   

Despite these ‘rotational’ baseball components, a variety of crunches and sit-ups (sagittal plane) continue to take center stage as the abdominal (core/trunk) exercises of choice for baseball players. These exercises are typically performed slow, in a single plane of motion and on the floor with zero to minimal rotation. Baseball consists of short, quick, explosive, multi-directional movements - from standing positions - requiring a rigid, stable core from which to accelerate, decelerate and stabilize forces. If the core is weak and unstable, then maximal forces cannot be expressed; let alone transferred to other parts of the body.  

Think of the body as a chain - a chain comprised of healthy strong links - the upper body, the core, and the hips/legs (lower body). Most players realize the importance of lower body and upper body strength for on-field performance.  However, many fail to realize the importance of proper core training that establishes core stiffness.  The amount of trunk(core) stiffness determines the amount of ground reaction forces that are created, routed into the ground and then re-routed back up thru the core and onto the other “moving parts” (extremities) involved in a particular movement. As an example, the trunk briefly stiffens just prior to the hips rotating thru a batting swing.  It is this stiffness that allows for powerful hip rotation followed by rotation of the trunk leading to a subsequent increase in bat speed. 

Regardless of the rotational component , the sequence for Ground Reaction Forces is as follows:

CORE: genesis of forces – where force is generated. Spinal stabilization/ Core Stiffness is necessary in order to ensure the maximal amount of force can be used. An unstable/weak spine diminishes the amount of forces that can be created

LEGS/HIPS: transmits forces from the core to the ground

GROUND: Force is routed to largest stable mass (ground) via the extremities (legs) thus importance of ground based training. The ground reacts, or gives back exactly what we give it. (Ground Reaction Forces)

LEGS/HIPS: transmits forces back up from the ground to the core

CORE: command center – decides where the forces are to be expressed either out the top (upper extremities) or back down (lower extremities)

To support on-field performance, your off-field baseball training program should incorporate rotational, anti-rotational, anti-flexion, anti-extension, and anti-lateral flexion movement patterns to develop a strong and rigid/stable core to ensure maximal transfer of rotational strength between the upper body and legs/hips.

Out Train the Game!

Rockies add catching depth

Catcher, Yorvit Torrealba has agreed to a minor league deal with Colorado Rockies - joining Five Tool Baseball Performance Training client Ramon Hernandez, C.

Looking forward to 2013 Spring Training.

Out train the game.

Adam

$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

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

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

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