Month: March 2019

Strength Training During The Season

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March 26, 2019

Major League Baseball starts in full force today with a full slate of games. The college baseball season has been underway for weeks and high school baseball is about to begin for the non-warm weather states. Most baseball players have been diligent in their strength training during the off-season. Strength Coaches and Baseball Coaches understand that it’s important for players to continue their strength training exericse while the season is going on.

Many of the gains made during the off-season can start to diminish if proper in-season training is neglected. For baseball players, maintaining strength throughout the spring is crucial for their performance on the field. With the right approach to training, players will be primed and ready for each and every game.

A recent article on VeryWellFit.com, written by personal trainer Paul Rogers, provides tips on in-season baseball strength training. Rogers emphasizes that for baseball players, maintaining arm strength is everything—and not just for pitchers. “Training must be designed to strengthen and protect the throwing arm and shoulder at the same time,” he writes.

An article on batsfinder.com suggests these seven exercises to build and maintain arm strength for baseball players:

• Dumbbell Curls: 3 to 5 sets every day

• Bench Press for Triceps: 3 to 5 sets a day

• This Wrist-Throwing Exercise: 1) Include your forearm at 90-degrees to your shoulder and hold a baseball in your hand; 2) Support your elbow with the other hand; and 3) Throw the baseball by using only your wrist.

• Long-Distrance Throwing: Practice 20 to 30 throws on 30-feet distance, then 20 to 30 throws on 60-feet distance and then the same on the 90-feet distance.

• 45-Degree Raises, in which you hold a 5-pound dumbbell in each hand so that your arms are extended on your both sides and the hands are facing inward, then raise each hand at a 45-degree angle and bring your arms to shoulder height without losing the fixed position of the elbows.

• Push-Ups: 3 sets every day

• Fast Tossing: Work with anothe player, stand about 10 feet apart, and rapidly tossing a baseball to and from between each other

 

THROUGH IT ALL, REMEMBER THESE 7 RULES

Strength coach John O’Neal of Cressey Sports Performance shares seven simple yet effective ways for players to maintain strength throughout the baseball season.

1. Maintain Body Weight

According to O’Neal, Rates of Force Development (RFD) are a key factor in athletic performance, and athletes with more weight are generally more likely to produce greater force. That means it’s very important to maintain weight throughout the season. This can be difficult for some players, so they should bring food to the field, stay properly hydrated, and potentially have something to eat mid-game.

2. Manage Stress

It’s important to balance time on the field with time in the weightroom. During the season, players will often be practicing out on the field, which doesn’t leave much time for other types of strength training. O’Neal recommends sneaking weightroom sessions in on the same days you have extensive on-field work in order to balance high-stress days with low-stress days. That means certain days will be more demanding, but it will still allow for the same amount of off days for rest and recovery, which is key to reducing stress on the body.

3. Keep Sessions Short

It can help to keep weightroom sessions short during the season, for multiple reasons. For one, you want to allow for adequate on-field training. Secondly, three or four 20-40 sessions throughout the week are enough to maintain strength without over-exerting your players. Be sure to design full-body workouts so that athletes can hit all the key areas.

4. Know the Right Intensity

Athletes don’t need to be sore after a workout in order to build or maintain strength. In fact, during the season, constant soreness will only limit a player’s ability to perform at a high level. In order to reduce soreness, try to avoid brand-new exercises during these sessions and avoiding high amounts of eccentric stress. This might mean slightly modifying certain exercises so that it reduces some of the stress being put on the athletes.

5. Don’t Waste Energy

The season is a grind and having enough energy to both train and perform in games is key. When it comes to in-season training, focus should be put on quality over quantity. As players become fatigued, they are likely to start using bad form and technique, so it’s important that you stop doing reps once technique starts to suffer. This is just as true for on-field reps, such as swings and throws, as it is for exercises in the weightroom.

6. Condition Correctly

Baseball is a sport of short, quick action with a lot of rest in between. Therefore, endurance running will do little to help players prepare for the demands of the game. Instead, focus on keeping speed work fast with adequate rest time between reps. This will help to mimic the actual nature of the game.

7. Maintain Mobility

To translate training in the weightroom to performance on the field, players will need to have adequate mobility. According to O’Neal, having a mobility/stretching routine before and after every practice can go a long way in helping to keep players healthy and performing their best. These only have to be about five minutes each for players to reap the benefits.

What Will You Look Like on June 1st?

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Just for a minute consider something…

Consider who you want to be on June 1st.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on June 8th?

That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad habits with good habits. You can learn more about it here.

Once you’ve checked it out, you can join my team here: http://www.whole.lc/wlc1904/t/k2-fitness-performance/join

For six weeks, starting on April 13th and ending on June 1st, we’ll work on all the areas of our well-being—like nutrition, mobility, and exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for six weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on June 1st.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video: https://www.youtube.com/watch?v=xbicemIo-Sk

To join my team: K2 Fitness & Performance

Our Team’s name: K2 Fitness & Performance

RECOVERY RULES

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Recovery can change your life… and should be incorporated into every workout program

1. Cycle Your Workouts

You can’t always go hard. It’s a recipe for injury, regression, and pain, which are just a handful of the many agonizing symptoms associated with overtraining. Split up your routine to avoid working the same body parts on consecutive days and be sure you’re mixing in a variety of exercises, modalities and training tools.

2. Commit to Active Recovery

I suggest two active recovery days a week. Now active recovery doesn’t mean complete rest. Instead focus on low-intensity activities like walking, yoga, meditation and stretching. These will encourage repair, regeneration and recovery, without further muscle breakdown and energy expenditure.

3. Take Time Off Each Week

Take one day off from all exercise per week. While active recovery is a great way to initiate recovery, your body does need time off (even if it doesn’t feel like it!) During those rest days, be sure you’re eating right and fueling up on fluids for maximal recovery.

4. Foam Roll Pre-Workout

All it takes is five minutes before your workout to lengthen your fascia and soften hardened tissue. And let’s be honest: No recovery routine is complete without a foam roll. Hit your hips, glutes, IT bands, adductors, chest, lats and back. I assure you, this minor commitment will pay major dividends.

5. Stretch Before Bed

Increase your flexibility and mobility with a short stretch sequence before hitting the hay. There’s no better time to lengthen and strengthen than right before bed. Poses like Down Dog, Up Dog, Pigeon Pose and Savasana (this one may actually put you to bed!) will relax your mind and prep your body for major recovery as you start snoozing.

6. Practice Breathwork and Meditation Daily

There’s nothing better than quieting your mind, listening to your spirit and tapping deep inside your soul. That is why I practice breathwork for three minutes every morning and three minutes every evening—and frankly, that’s all you need for success. *Don’t get hung up on the word “meditation.” Any quiet time with intention qualifies. So whether it’s through prayer, meditation or breathwork, take three minutes minimum (more is better here!) twice a day for deep focus on YOU.

7. Soft Tissue Work Is a Must

I suggest receiving a massage or bodywork at least once a month. When it comes to soft tissue work, the more, the merrier! Heck, my goal is always one massage/bodywork session per week.

8. Use Recovery Hacks & Tools

Other elite recovery tools include infrared saunas, cryotherapy tanks, hyperbaric chambers, NormaTec boots massagers.

9. Sleep Is Crucial

Did you know your phone has an OFF button? Ditch your devices one hour before bed, invest in blackout curtains, find the right room temperature, read and practice gratitude journaling for superior slumber. It’s not about the hours. It’s about the quality.

10. Practice Great Nutrition & Supplementation

Glutamine, protein, fish oil and CarnoSyn® Beta-Alanine are all excellent supplements to expedite recovery and amplify performance. These are the techniques I practice, preach and have endorsed for years. Invest time in recovery and you’ll feel and perform better than ever! #RecoveryRules

You can train hard and eat right, but if you do not recover, you’ll never be your best.

Spring Athletic Development Training

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Attention High School and Middle School Athletes

Register for the Spring Session Now (Runs March 11th – May 31st)

SPORT4

K2’s 2-Day / 13-week program is designed to help your athlete…

– Become Quicker, Faster, Stronger
– Develop first step quickness
– Develop breakaway speed
– Change directions quicker
– Jump Higher and Further
– Strengthen Muscles to help prevent injury

Reserve your spot in one of our 60-minute high school programs here >> 2x Week

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Reserve your spot in one of our middle school Programs here >> 2x Week

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Interested in getting a head start for your young athlete. Call about grammar school program > 908-803-8019

Stay strong during the season with our flexible STAY STRONG program.  Train 1x week to make sure you dont lose your strength and speed.  Includes mobility and postural training to help you stay healthy and prevent injusry > STAY STRONG

Looking to get your AAU/Travel or HS Team together? Consider one of our TEAM Training programs!