Baseball
players are evaluated using the “measuring stick” known as the Five
Tools: hitting for average, hitting for power, running speed, arm strength,
defensive skills. Utilizing a series of 5 training principles, collectively known
as ‘Training to the 5th Power’ (T5), baseball’s Five Tools can be
enhanced. These five training principles have been shown to provide a seamless
transfer from “in-gym” training to “on-field” performance.
(1) Train in ground-based, standing positions: Baseball players rarely rely on, or need,
strength from sitting or lying down positions. However, although these training
positions should not be ignored, they should represent a small percentage of
the overall training program. Instead,
majority of your training program should comprise of (or built upon)
ground-based, standing positions. These positions require a rigid, stable core
from which to accelerate, decelerate and stabilize the forces necessary to
enhance baseball’s power related movements and their respective muscle
groups. Furthermore, the same muscles
trained from sitting or lying positions can also be trained from standing
positions; engaging other stabilization muscles necessary for enhancing
baseball functional strength. As an example, the chest, shoulders and triceps
are activated when performing the bench press. However, while the same muscles
are activated during the standing cable press (SCP), it also places a training
emphasis on core stability thus enhancing the training value of the SCP.
(2) Train with free weights: Because
baseball is a multi-directional sport, the utilization of free weights allows
for multiple ranges of motion and multiple planes of motion (movement) to be
effectively trained which may not be possible with machines that often move in
only a single plane of motion. Training
with free weights, such as dumbbells, provides freedom of movement, unilateral
training (which can identify muscular imbalances between limbs) and builds
neuromuscular efficiency (coordination of muscle groups working together). In
addition, other free weight objects, such as medicine balls, provides for power
development. As an example, the ability to throw a medicine ball, in a manner
similar to the rotational demands for hitting can increase the power potential
of the muscles involved in that activity. When it comes to replicating
movements to enhance power development, free weight objects become superior to
machines.
(3) Train multi-joints – a.k.a compound movements; Movements involving more than one joint
are referred to as compound movements. Multiple joint training allows for
greater loads to be trained, therefore greater muscle recruitment, leading to
greater strength development. I can’t think of any movement in baseball that
doesn’t involve the total body. Thus compound movements provide a greater
transfer for on-field performance - more so than single joint movements. A
simple example is performing a squat variation vs. a seated leg extension. In
addition, should your baseball player need to drop a few pounds then
multi-joint, baseball specific movements can assist with increasing caloric
expenditure.
(4) Train explosively - or what I like to call
Speed-Strength
Baseball
is a game consisting of powerful, explosive movements requiring strength &
speed. Therefore, POWER development becomes vital to the
on-field baseball performance demands.
And based upon the following formula, power depends upon two necessary
training components: strength and speed.
POWER = FORCE x SPEED
-
OR -
Powers = Strength x Speed.
Because
power is extremely reliable on the amount of strength your ball player
possesses it’s extremely important that the strength phase of your training
program does not get skipped. Worth noting, is how equally important it is to
create and maintain core stability (core stiffness) from which this power is
generated as well as transferred.
(5) Functional Training (FT); Functional Training can be viewed as training in manner
that is consistent with an intended activity regarding specific ranges of
motion, planes of motion and baseball speeds. In other words, think less about
isolating muscles and more about integrating movements.
All
this being said, like other training concepts, there are exceptions in exchange
for other effective results. For example, slow, isolated work in stable
positions (i.e. lying down,) just might be necessary for the athlete needing a
bit more muscle (hypertrophy). Take special note that although bodybuilders
look great, I don’t recommend an all exclusive use of bodybuilding
methodologies for improving on field, baseball performance; so ask yourself a
simple question: would you rather train
for "all go" or "all show"?
All
in all, the T5 training guidelines ought to be considered for building overall
functional baseball performance. In other words, “train like you play”.
