Training to the 5th Power

As many baseball purists are aware, baseball players are evaluated utilizing the measuring stick known as the five tools: hitting for average, hitting for power, running speed, arm strength, defensive skills. Complimentary to these five tools, are a series of 5 training protocols collectively known as ‘Training to the 5th Power’ (T5). Based upon the explosive and power nature of baseball, I believe that by following the five training protocols will transfer off-field training to on-field performance.

THE PROTOCOLS ARE:
(1) Train standing;Training from standing positions trains the movements unique to baseball along with the respective muscle groups. Baseball players rarely rely on strength from sitting or lying down positions;yet exercises performed from such positions continue to dominate training programs. Utilizing modalities such as bands/cables from standing positions can target the same muscle groups typically trained from sitting or lying positions all the while training movements beneficial to baseball.

(2) Train with free weights; Free weights allow for multiple ranges of motion and multiple planes of motion(movement). Training with free weights, such as dumbells, allows for a bit more freedom of movment, unilateral training which can identify muscular imbalances between limbs,and builds neuromuscular efficiency (coordination of muscle groups). In addition, training with other free weight objects, such as medicine balls, provides power development. The ability to toss a free weight, such as a medicine ball, in a manner similar to hitting increases power potential of the muscles involved; making free weight objects superior to machines in replicating and increasing power.

(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 cant think of any movement in baseball that doenst involve the total body. Thus compound movements can deliver fluidity for on field performance...more so than single joint movements. In addition if your athlete needs to drop a few pounds then multi-joint, baseball specific movements can assist with increasing caloric expenditure.

(4)Train explosively; Slow and controlled movements are great for developing a certain level of strength. However, most baseball movements, even though strength based, are just as dependent on speed and power.Power can be defined as: POWER = WORK / TIME or POWER = FORCE x SPEED

Notice how power is dependent on speed. And the speed component explains the importance of explosive training for developing on-field, optimal baseball power.

(5) Functional Training (FT); Functional training is based upon training movements and not body parts. FT trains multiple planes of motions, in unstable environments, at baseball specific speeds. Basically, FT is “train like you play”. Functional Training supports the other T5 principles: Training in a standing position is functional for on-field activities; Training with free weights allows functional training along any plane and at any speed; Multiple joint, compound movement training is the way baseball is played, therefore functional. Much of how baseball is performed is power dominated, so training explosively becomes functional.

All in all implementing the T5 training guidelines are ideal for building overall baseball performance. However, like other training concepts,thereare 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 dont recommend an all exclusive use of bodybuilding methodologies for improving on field, baseball performance. The question which would you rather train for "all go" or "all show"?

Regardless of the type of training incorporated into your program, the majority should fall within T5.

Go hard in the yard.

Band Training

One of my favorite functional training tools for baseball performance training are Resistance Bands(RB). The bottom line is that RB provide the best opportunity to load all three planes of movement(Sagittal, Frontal, Transverse) to support the various dynamic, multi-directional movements seen in baseball. RB can be used to train all field positions, while having a great training effect on running, throwing and hitting. As well, when training with the right combination of reps, sets and proper resistance, bands can deliver both chronic and acute responses such as hypertrophy, strength and power.

The elastic nature of bands make them perfect for training acceleration and deceleration both of which are vital to baseball performance. As a band is stretched, the resistance progressively gets harder (increased levels of force) requiring a certain amount of strength and acceleration (concentric) to overcome the resistance. Just as important , is the ability to decelerate(eccentric) the forces which were stored in the band as it was stretched. The ability to slow/decelerate your body...under control... during athletic movements is extremely important as many injuries stem from the inability to decelerate forces under control. One of my favorite exercies to strengthen the hamstrings (via deceleration) is the single leg anterior reach (pics below). Great for infielders and outfielders alike when they need to field groundballs on the run. The band adds to the gravitational pull which requires the hamstrings to really slow down/decelerate the athlete's forward momentum and speed...under control.





Remember, as strength coaches our job is train our athletes in a manner consistent with on-field movements. Off field training needs to deliver on field performance.
Be a student of the game and watch every chance you get. See the movements that are actually being performed on the field aBe and then determine how bands can be used to train those movements. As JC Santana (my friend and mentor) tells me, train what you SEE not what you think you see. Stay creative.

Go hard in the yard!