View Full Version : Position Specific Training
PullFactor
09-09-2006, 09:22 AM
Every time I see someone ask for a workout program, I see someone linking off to someone else's article, often who isn't half as informed about the game as we'd like them to be.
Now, as an outfielder, I need a specific program that will improve my running times, which assists in getting to a hit ball in the field, and getting to a base after hitting. I will also need a specific program that will greatly increase my throwing distance, and also increase the distance in which I will throw accurately. Finally, as a hitter, I need a program that will allow me to hit the ball farther, and with more ease.
Now, let's start by mentioning I have every other weekday as a workout session. So, while one week I have three workouts, the next I have two. These weekday workouts are about an hour, maybe 50 minutes at the shortest. In addition, in the weeks where I only get two visits to the weight room, I will go to a nearby gym, getting the saturday workout to make the third of that week. This workout is not limited by time. Let's add to that the ability to do baseball specific exercises/drills that add muscle mass, like using weighted balls, and playing long toss, and the like.
So, given my criteria, would any informed trainer be able to build a weekly, or bi-weekly schedule to fulfill these needs? Or, at least, give a list of what muscles need to be trained, any related information, and how often they should be trained?
This is not asked and answered only to help me, but to help all other outfielders who want to improve their throwing, batting and running.
Thanks in advance,
PF
How old are you? Just asking to see if you are a teen or adult. How long have you been training?
PullFactor
09-10-2006, 12:55 PM
How old are you? Just asking to see if you are a teen or adult. How long have you been training?
I have never trained on a specific schedule, but I have used weight training equipment. I am a teen, not into my adult body yet, but yes, I understand the risks of overloading your workouts, and will not do that.
Thanks for your response, by the way.
Hey no problem. I've trained baseball and softball players for the past 10 years. When I get a chance, I'll try to post some of our workouts.
PullFactor
09-12-2006, 01:43 PM
Do you have an instant messaging ID or an email address where I can contact you?
email is vaskow@yahoo.com
SluggerCF91
09-17-2006, 08:54 AM
Hey PullFactor, I happen to be an outfielder too "Slugger(CF)91". And I'am looking for the exact same thing that you are looking for, more speed, more arm strength, and more hitting power. These are the muscles that you will need to workout (from the neck down):
Muscle- Shoulders
Workout type- Flys, Shrugs
Importance- Your shoulders are involved in throwing and hitting. If your shoulders are strong, your throws and swings will be too.
-Biceps
-Curls
-I dont really think your biceps are really all that important for baseball, but I would include it in your workout.
-Triceps
-Bench press, pushups, tricep excersize(hold dumbell over head and extend upward)
-These are really important for throwing, and they are also invovled in hitting.
-Wrists/forearms
-Wristrolls, Wrist curls
-Probably the most important part of a hitters body, having strong wrists will help you maintain a hard swing when you get fooled on a pitch.
-Chest
-Pushups, Bench press, bunch of others I just dont know what theyre called
-When I have a game the day after I workout my chest, I usually do bad which means that my chest is involved in throwing and hitting.
-Stomch/abs/Lower back
-situps/goodmornings
-Think of your core(hips/waist) as a metal pipe, you need to have the whole pipe strong which includes your stomch and back. A strong core is needed for hitting and throwing.
-Butt/thighs
-Squats/Lunges/Leg extensions
-Albert pujols said that these are the most important muscles involved with hitting, ill agree with him...
-Hamstrings
-Leg curls, lunges
-Most important muscle for running (sprinting)
Also make sure that you sprint a lot, and practice getting a good jump on balls off the bat.
PullFactor
09-17-2006, 03:23 PM
Hey PullFactor, I happen to be an outfielder too "Slugger(CF)91". And I'am looking for the exact same thing that you are looking for, more speed, more arm strength, and more hitting power. These are the muscles that you will need to workout (from the neck down):
Muscle- Shoulders
Workout type- Flys, Shrugs
Importance- Your shoulders are involved in throwing and hitting. If your shoulders are strong, your throws and swings will be too.
-Biceps
-Curls
-I dont really think your biceps are really all that important for baseball, but I would include it in your workout.
-Triceps
-Bench press, pushups, tricep excersize(hold dumbell over head and extend upward)
-These are really important for throwing, and they are also invovled in hitting.
-Wrists/forearms
-Wristrolls, Wrist curls
-Probably the most important part of a hitters body, having strong wrists will help you maintain a hard swing when you get fooled on a pitch.
-Chest
-Pushups, Bench press, bunch of others I just dont know what theyre called
-When I have a game the day after I workout my chest, I usually do bad which means that my chest is involved in throwing and hitting.
-Stomch/abs/Lower back
-situps/goodmornings
-Think of your core(hips/waist) as a metal pipe, you need to have the whole pipe strong which includes your stomch and back. A strong core is needed for hitting and throwing.
-Butt/thighs
-Squats/Lunges/Leg extensions
-Albert pujols said that these are the most important muscles involved with hitting, ill agree with him...
-Hamstrings
-Leg curls, lunges
-Most important muscle for running (sprinting)
Also make sure that you sprint a lot, and practice getting a good jump on balls off the bat.
Looks good.
About the triceps though, isn't that tricep exercise just a version of benchpress which trains mostly the pecs at a different angle?
SluggerCF91
09-17-2006, 09:16 PM
That tricep excercise is only supposed to isolate your triceps. If you are having trouble finding out how to do it, check a few search engines or weight training web sites.
Pullfactor, the website is finally updated. Click below for sample strength training programs.
Prime Time Training (http://www.geocities.com/billvasko)