My workout {complex type of training}

[RIstar]

Hey open the attachment and look at my workout.

Some people say it's to tuff but I think it's what I need to step my game up to the next level with the best of the best.

Tell me what you think?

[Go Cardinals]

How'd you do at the showcase?

[Go Cardinals]

Its a good start... less reps, 4-6, and its NOT* about weight on the rack especially for pitchers.

I have read all of the John Doyle's article, and own a lot of his products.

You need better exercises.
Also, more than 45-60 minutes is too much. You have too many exercises. Work them in later. Also, you are missing some good and important exercises.

[Go Cardinals]

Also, bullpen session the day after you lift is not a good idea. Shorten it! Cycle through exercises. 3 times a week is good. Your in it for the short run, but for the long run!

[Go Cardinals]

Also, your warm-ups suck! Wheres the dynamic warmups? You need a better warm up for many reasons. Buy this product, its helps a lot....

http://www.baseballtrainingsecrets.com/pages/warm-up.htm

I own it, and it is really good. My body felt really really good after it!

[RIstar]

I did great at the showcase i'm sitting at 73-75 MPH now and did ok.

My workout is about speed strength not strength. This is complex training which has plenty of rest in between. I go to 4 reps because don't have alot of weight to work with.

Also I have the important exercises for pitching and what I pitcher needs to throw harder. Hitting is different from pitching.

[RIstar]

I have a med ball warm-up and a warm-up from Tuff Cuff so that is fine.

[Go Cardinals]

I did great at the showcase i'm sitting at 73-75 MPH now and did ok.

My workout is about speed strength not strength. This is complex training which has plenty of rest in between. I go to 4 reps because don't have alot of weight to work with.

Also I have the important exercises for pitching and what I pitcher needs to throw harder. Hitting is different from pitching.

Yes hitting is different than pitching, but it doesn't take an expert to understand that you are doing ***^^WAAAAAAY^^*** to much. Keep it simple. Start w/ a base than move up. Your not going to get any results that you want in 1 month. It will take a long time to get real results! 30-60 minutes is max workout time. Your at like 3 hours! Pitching you can't do as much as hitting!

[Go Cardinals]

I have a med ball warm-up and a warm-up from Tuff Cuff so that is fine.

Your not warming up enough! no stretching? no dynamic warmups?

Also, why don't you consider agility training?

[RIstar]

I don't think it will take 3 hours to do all that.

I have a base all ready from 2 months of training.

[Go Cardinals]

I don't think it will take 3 hours to do all that.

I have a base all ready from 2 months of training.

I've lifted and trained for 3 years, and I'm close to doing that much. Still not there yet.

[RIstar]

I might lower the 4 sets to 3 but that is about it. I know I can do 4 for sure.

Anything else you see wrong?

[Go Cardinals]

I might lower the 4 sets to 3 but that is about it. I know I can do 4 for sure.

Anything else you see wrong?

Make it 2 sets. 2 sets = 48 hours to recover...

If you want more exercises, you need less reps and sets (well you want less reps and sets anyway).

Also, you still need GPP.

[Go Cardinals]

You could also break it up better... still to much. pick like 5-6 workouts that you'll keep, because you feel that they are important... than every day, rotate 2 new exercises in. Then take those 2 out and add 2 more... make sense?

[RIstar]

Complex training is desinged to be like that with a weight lifting exercises followed by a plyometric exercises. The whole point is to stress the central nervous system and make the fast twitch typeII-b muscle fibers to kick in.

Also I have 48hours before I do that workout again. then after that till the next week I have 3 day's to rest the legs.

SO 2 day's then 3 day's to rest the legs that is plenty for this type of work load.

[RIstar]

Also as I come closer to the season I wll drop to 2 sets and 10 reps and throw alot more. This will happen about 4-5 weeks so in febuary.

[RIstar]

I have changed the Sets a little around take a look.

[Go Cardinals]

Ok, I'll accept that to a certain degree... want to know how to be really really effective?

Buy this! Its worth every penny! It works GPP!

http://www.activeforever.com/p-1455-xvest-weight-vest-12-lbs-20-lbs-max.aspx

[Go Cardinals]

I have changed the Sets a little around take a look.

Better, spread out more. You need different workouts each time if you want it to be the more effective. No this isn't for hitting or pitching. This is just a matter of working out. I'm not making this up, John Doyle would agree and so would someone who is next to me that went to stanford med school.

It needs to change whether you like it or not. New workouts each time, or you will not get improvements/ results. Change the enviroment, make it imperfect. Your not trying to get better in the weight room! Your trying to get better on the diamond. That is why it needs to be better!

[RIstar]

LMAO way to much money for that kind of product I rather just stick to what I have.

[RIstar]

Also for the 1st 2 months I had a different less stress full workout and increased 3 mph on my fastball.

Now it's this workout and in febuary I will start to throw more and workout less.

[Go Cardinals]

LMAO way to much money for that kind of product I rather just stick to what I have.

Your wasting your time and your potential. You NEED it. It is a must have... however, there are ways to replace the amazing benefits. Try getting a wheelbarrel and walk around with it (full of dirt or something). You can flip tires... hit things w/ a sledge hammer.

All of those ***HAVE*** to get done! There are crucial. Baseball is not a game in a perfect enviroment, it is unbalanced and inperfect. Your training to be better in the weight room and not to be better on the baseball field.

Not only are you wasting your time and not getting better, your increasing your chances of injury. Some of your exercises are good, don't get me wrong here... however, I don't see enough GPP. There is no range motion. There is no agilty training.

Its your choice. You can train to get better in the weight room, or you can train to be better on the diamond.

The choice is up to you.

I reccomend you talk to John Doyle through PM or email, he will always respond. His customer service is amazing!
Get this!
http://www.baseballtrainingsecrets.com/powerspeed.htm

Also for the 1st 2 months I had a different less stress full workout and increased 3 mph on my fastball.

Now it's this workout and in febuary I will start to throw more and workout less.

LMAO way to much money for that kind of product I rather just stick to what I have.

[RIstar]

This is my workout and a PRO's workout so it is good. Also when I get an agility ladder I will add stuff in but I don't have one yet.

I have the scapula exercises and my Yoga program that increase my range of motion so that is not a problem at all.

You are a hitter i'm a pitcher totally different goals and workouts.

With a easy workout I increased my MPH by 3 MPH in 2 months. So with this hard workout i'm going to really increase it.

[Go Cardinals]

This is my workout and a PRO's workout so it is good. Also when I get an agility ladder I will add stuff in but I don't have one yet.

I have the scapula exercises and my Yoga program that increase my range of motion so that is not a problem at all.

You are a hitter i'm a pitcher totally different goals and workouts.

With a easy workout I increased my MPH by 3 MPH in 2 months. So with this hard workout i'm going to really increase it.

Your not a pro. You should not be doing what the pros are doing. You are not a pro! Your body is not developed as a pro. You are making a HUUUUGE mistake.

[RIstar]

not really I'm training like a pitcher should lol High school player, college player or pro they should train the same. The only difference is the weight you lift in the workout. I'm mostly body weight not like a pro whereit's over 200 pounds plus.

[Go Cardinals]

You are behind, start reading...

http://www.baseballtrainingsecrets.com/php/aboutus_p.php

[RIstar]

Something I have learned from the Red Soxs and there view on working out. Every player needs a workout that fits them and there needs. So that is what I have done with my workout to fit my needs.

[Go Cardinals]

Something I have learned from the Red Soxs and there view on working out. Every player needs a workout that fits them and there needs. So that is what I have done with my workout to fit my needs.

Apparently not...

This is my workout and a PRO's workout so it is good.

Also read:


I have the scapula exercises and my Yoga program that increase my range of motion so that is not a problem at all.

Be careful... a lot of yoga teachers out there teach it wrong... I read an article on yahoo.

And yes you have a problem, range of motion should be adressed every day.


You are a hitter i'm a pitcher totally different goals and workouts.


Your wrong... show me the evidence... then I'll show you some of my workouts... you would be amazed!


With a easy workout I increased my MPH by 3 MPH in 2 months. So with this hard workout i'm going to really increase it.

How do you know this wasn't because of; better mechanics, your growing, arm rested and recovered (rested from throwing)... there is no way that you can accurately pin-point it.

Nice try... however, its still not better no matter how much you argue it. Why did you ask for people to see it if you aren't going to listen especially when you are wrong?

[RIstar]

THe Yoga program I have is buy a lady that works with the new york yankees.

www.poweryogaforbaseball.com

Also I think this workout is fine wit what I have and it's pretty intense when most people only do little bit of plyometircs I do alot.


Also the increase was because of strength because I have not grown. Any way this workout is fine maybe Jon Doyle can comment him self on my workout.

[Go Cardinals]

THe Yoga program I have is buy a lady that works with the new york yankees.

www.poweryogaforbaseball.com

Also I think this workout is fine wit what I have and it's pretty intense when most people only do little bit of plyometircs I do alot.


Also the increase was because of strength because I have not grown. Any way this workout is fine maybe Jon Doyle can comment him self on my workout.

I hope he does... he has not been here in a while.
He posts a lot over hs web...

http://hsbaseballweb.com/eve/forums/a/frm/f/2976083255

Check pm

[paul5150]

I really dont see why you posted your routine if when someone says something you just say that your workout routine is perfect. (which it isnt)

[RIstar]

I never said my workout is perfect once lol.

I would like to hear from Jon Doyle about it that's all.

[Go Cardinals]

I never said my workout is perfect once lol.

I would like to hear from Jon Doyle about it that's all.

Put it up over at hs web too... John Doyle responds more over there...
Haven't herd from him in a while.

[Go Cardinals]

I walked my dog for 20 or so minutes w/ an x-vest. During that time, I thought of what your workout is missing.

Here is some of what I do thanks to John Doyle... you could say that I change things around too often; however, for me personally changing things more helps me. If I don't, I start doing the easy stuff. Also, its more fun IMO to change it more.

- I walk my dog (w/ the x-vest) a different route every day.
- I walk on different sides of the road.
- I do it at different times of the day
- I wait for different weather
- I do it before or after I eat
- sometimes I'll wear my hood sometimes not (different clothing stuff like that)
- I'll wear different shoes
* basically I'll change things up a bit

Working out

- if I perform things like pus-ups, sets will be done in different areas for exaple:
1 set inside w/ all of the lights on including candescent lights
next set w/ only incandescent lights

Reaction training: Your workout is lacking reactive training. Yes, there is more reaction in hitting than pitching, however, you need good reflexes on the mound (part of being a overall good athlete)
you should try...

- *get in a squat position for 15 seconds, then at 15 seconds have some clap (any noise is fine) and then jump up as high as you can.
- * lay down on the ground... have someone hit a baseball w/ a bat (just so it makes the ping sound), then run like a 40 yard sprint or something. Again this is very good for "reactabilty" as John Doyle calls it

* Courtesy of John Doyle *


You have to change the workouts. You are not trying to get better in the weight room. You are trying to get better on the field.

I'll put up so more ideas in my next post...

[Go Cardinals]

Risar, this might help... read this... its from http://www.baseballtrainingsecrets.com/articles/7sinsbaseball.php

I hope this is ok if I put this up. I think this is a good article to read. Also, any kid starting to workout (especially if they are doing it on their own) should read Diamonds e-book.


This is just directly taken from John Doyle's website. You can find more great articles here...
http://www.baseballtrainingsecrets.com/pages/home.htm


Ristar, especially read deadly sin #2. I'll put a *** next to it, so it is easier to find.


"The 7 Deadly Sins Of Baseball-Specific Core Training

By Jon Doyle

Deadly Sin #1. Only Training The Rectus Abdominals

It is vital to train the entire midsection, or core, in order to develop explosive baseball power. It is a myth that doing traditional crunches will help you attain that strong, ripped athletic core. You need to perform exercises that are specific to baseball; exercises that work every muscle in your midsection.

The key to this is training specific movement patterns, not individual muscles. When you perform these patterns, every muscle that needs to be worked will be. Most importantly this strength will carry over onto the field. What good does it do to work a muscle group if it will hinder performance and increase injury?

For instance, did you know that there are a group of abdominal muscles that you cannot see, but are crucial to athletic performance? This muscle group is called the transverse abdominals. They are located close to the spine and can be worked in as little as 2 minutes per day with the correct exercises. These muscles NEED to be worked correctly if you have any desire to build a granite-like core.

In addition, the lower back withstands a great deal of stress during all phases of baseball. It is crucial that you train these muscles with specific movement patterns and exercises in order to avoid injury and increase performance.

Also, if you focus on just doing rectus abdominal exercises and not the entire core, you will surely develop a muscular imbalance which will lead to injury. If you have ever had a back injury you know how painful and debilitating it is. The best part is one simple exercise, done a few times per week, can turn your lower back into slabs of granite. And no, it isn’t hyperextensions.

*** Deadly Sin #2. Not Having Constant Variety ***

Have you done the same crunches every workout for as long as you can remember?

Variety is key in providing different stimulus to your core. You see, if you continue to do the same thing day after day, week after week, your muscles will adapt and have no reason to change. You must switch something. It can be switching of exercises, number of reps, weight used, etc.

However, you can’t just do a different exercise that also sucks. In order to develop that midsection that turns heads, both on and off the field, you must add specific exercises into your program. For example if you are currently doing floor crunches (which stink) and switch to machine crunches (which stink even more) you are not doing yourself any good. Switch to the correct exercises and watch your looks improve, while your performance goes through the roof.

Also, don’t make the mistake of changing everything too often. Typically adding one or two new exercises will do the trick. If you feel that an exercise is getting too easy, either make it more difficult or replace it with a different exercise.

Do not get into the habit of doing only what you enjoy doing. We usually like to do what we are good at so making it a point of doing a few exercises that you don’t enjoy every workout. You will be surprised how quick you will see results this way. Soon those exercises that were tough will be your favorites! "

[RIstar]

Ok lots of information there.

I do train the transversus abdominal more then the rectus for sure. I do planks, side planks and ab/back stabilization exercises.


You are not me so I don't have a problem with staying focused and working out 100% the whole thing. I do things different the way I like them not the way Doyle or any other person does them. I do what is best for my body to increase my ability.

I think the program I have will serve me fine with my body type and such. Every workout is not the same because no to humans are the same.


Thanks for the help lots of good information. I have known alot of that stuff before reading but thank you.

[Go Cardinals]

You are not me so I don't have a problem with staying focused and working out 100% the whole thing. I do things different the way I like them not the way Doyle or any other person does them. I do what is best for my body to increase my ability.

I think the program I have will serve me fine with my body type and such. Every workout is not the same because no to humans are the same. .

Be careful... remember, did you go to med school? Have you studied your body. body parts and functions? What you said is all fine and good, but be careful.

[Jon Doyle]

How long does it take to do that workout?

Seems like a bit much, especially on the plyo's (which are extremely taxing on the CNS, not done right by most, etc - but thats a whole different topic)

Let us now how you do on the program.