Rotational Superset Training Part 2

In my previous blog dated December 2, 2011, I referenced a PUSH/Pull rotational superset combination that supports the rotational movement patterns typical of baseball. The following represents a PULL/Push rotational superset that is also driven thru the transverse plane having a great impact on rotation and developing core stiffness.

SUPERSET

(A1) 1-ARM(1A) DUMBBELL(DB) BENT-OVER ROW:
This is a great unilateral exercise for back muscles; requiring a strong core




(A2) 1A STAGGERED STANCE(S/S) CABLE PUSH:
This is another great unilateral exercise that is driven thru the transverse plane requiring a strong core. In addition to developing core stability it targets chest, shoulders and triceps. As with the 1A S/S CABLE ROW (December 2, 2011 blog) this exercise also has a positive benefit on the rear leg hip flexor.




Be sure to train both sides.

Train hard, train smart. And as always...

Before you play the game, OUT TRAIN THE GAME!

Power Endurance & Conditioning Drill

Im from the school of thought that long distance running/jogging doesn't make a whole lot sense for baseball performance training. That being said, the following is one of my favorite power endurance conditioning drills that includes four 100 yard shuttles with each one separated by four different leg exercises. It looks like this:

Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Squats (perform for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Lunges (perform in place for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Split Jumps (perform for speed)
Sprint 100 yards (4 x 25 yards*)
10 Bodyweight Squat Jumps (perform for speed)

* the 100 yards is purposely broken down into four 25 yard segments to work on deceleration, changes of direction, and acceleration

NOTE: proper progression is an absolute must when executing this drill. Before you go out right away and attempt this drill, first start with a total sprint of 25 yards (1 x 25 yards).  Every 2-3 weeks (approximately) progress by adding 25 yards until you are capable of performing 4 x 25 yards: 
1 x 25 = 25 yards
2 x 25 = 50 yards
3 x 25 = 75 yards 
and finally 
4 x 25 = 100 yards


Throwing a stopwatch on this drill is an excellent way to motivate and show progress.

You'll get more than what you need to last the game!


Before you play the game...OUT TRAIN THE GAME!

Hernandez to Rockies

Five Tool Baseball client, and friend, Ramon Hernandez passes physical which finalizes his 2 year deal with the Colorado Rockies to take on the catching duties.

Congrats Ramon.

Now let's get back to work.

Out train the game!

RECLINE ROW

One of my favorite exercises that strengthens the posterior chain musculature, responsible to decelerate the arm during a throw, is the RECLINE ROW.




This exercise creates back strength, shoulder stability, core stiffness, and even grip strength (when modalities such as ropes are incorporated) all of which are important to the baseball player. In addition, maintaining proper body alignment requires the ability to isometrically sustain hip extension along with glute activation which encourages lengthening of the hip flexors which is important for creating healthy hamstrings.















Stay Strong!

Out Train the Game

Rotational Superset Training

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.

SUPERSET

(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!