T Nation

Baseball Performance Training


#1

About me: I am an 18 year old Senior in High school. 5foot 8inches, 165lbs. I play baseball and will be playing baseball at a Division 3 University after this year. I play 3rd base, but probably will be more of a 2nd baseman at the next level. I enjoy training and everything about it. It has become a passion for me and I plan on even tapping into this passion academically as I plan on getting a degree in Biochemistry. The people who most influence my training style are James Smith (The Thinker on Elitefts), Chad Wesley Smith (Author of The Juggernaut Method) and Eric Cressey.
In the past, I have always been the moderately athletically kid who could succeed due to solid fundamentals. I have been lifting seriously for 4 years now and for the most part followed WS4SB with some modifications. Despite this, I say dismal results. I got strong (Box squat 375x2) but never say much on the field benefits. This year I pulled my head out of the sand and sought out a better way. This led me to the Juggernaut Method, I implemented the system and some adaptations for baseball recommended by Chad Wesley Smith and have seen great athletic results. I am now stronger, faster, have better jumps and have increased my rotational power. A huge success in my book!
My current maxes are:
Back Squat 305x6
Floor Press 170x7
Vertical 27.5inches (no step), 28.75inches (1 step)
Broad Jump over 8ft

I have wanted to start a training log for some time now, but finally decided to bite the bullet. I hope you find this beneficial and I welcome and questions as I love to think and articulate on matters of sports.

My current training split breaks down as such:
Monday- Hit for 1 hour, Serious Training 1 (Explosive, Total Body Accessory)
Tuesday- Longtoss & Fielding, Workout with Team (basically recovery work for me)
Wednesday- Hit for 1 hour, Serious Training (Explosive Work, Hard(er) Upper, Accessory Lower)
Thursday- Longtoss & Fielding, Workout with Team (basically recovery work for me)
Friday- Hit for 1 hour, Serious Training (Explosion, Hard(er) Lower and Accessory Upper)
Saturday- Some Baseball Specific Activities


#2

First Training Session after being out of the country for ~2 weeks
12-31-11
A-SL Linear Start into Sprint 3 reps starting from each leg(15 yards each)
B1- Depth Jump (Drop from 14 inch box) 3x3 (each to touch bar- 25inches above)
B2- Clap Pushups 3x3
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitterâ??s Rotational MB Throw 3x3@ w/ 6lbs medball
D- Band Resisted KB Swing 2x10w/44lbs, 2x10x/52lbs all with Elitefts Light band
E1- Side Band Reverse Lunge 3x10@w/35lbs+ and Light Band (a la Joe Defranco)
E2- DB Row 3x12@w/65lbs
F1- Landmine(Strict) 3x5@w/50lbs
F2- DB Rear Delt Raise 3x10w/20lbs@
G- Extensive MB Throws 5x10ea (5 ways) with 8lb Med Ball


#3

1-2-2012â??repeating workout and now am on schedule
A-SL Linear Start into Sprint 3 reps starting from each leg(15 yards each)
B1- Depth Jump (Drop from 10 inch box) 3x3 (each to touch bar- 25inches above)
B2- Clap Pushups 3x3
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitterâ??s Rotational MB Throw 3x3@ w/ 6lbs medball
D- Band Resisted DB Swing 3x10w/60lbs all with Elitefts Light band
E1- Side Band Reverse Lunge 3x10@w/40lbs and Light Band (a la Joe Defranco)
E2- DB Row 3x10@w/70lbs
F1- Landmine(Strict) 3x5@w/55lbs
F2- DB Rear Delt Raise 3x12w/20lbs@
G- Extensive MB Throws 5x10ea (5 ways) with 8lb Med Ball


#4

1-3-2012
Long Tossed for the first time this year, stretched it out to 87 yards (in air) to partner.
1-4-2012
A- Sideways Lunge into 15yrd Sprint 3ea leg up
B1- Weighted Stair Jump (3 steps ~25inch vertical) 4x3w/ 25lbs each hand
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
B3- Clap Pushups 4x3
C1- SL Stair Jump (3 steps) 3x2@
C2- MB Snap Throw 3x3@ w/ 4lbs
D1- Floor Press 3x10 w/ 145
D2- BB Shrug 3x10 w/ 145
E1- Goblet RFESS (Bulgarian Split Squat) 3x10@ w/ 45
E2- 1DB Single Leg Deadlift 3x10@ w/ 45
F1- Inverted Row x12, x10, x8
F2- DB Y- Raise 3x10 w/ 12.5@
G- Jump Rope 150 DL, 75@ SL


#5

Body is not feeling great, I have had a cold for a few days now and is just starting to get better.
1-6-12
A-Baseball Lead into 15 yrd sprint 3@
B1- Triple Threat Rotational MB Throw 3x5@ w/ 10lbs
B2- SL Stair Hops (Continuous, 2 steps ea) 3x5@
C1- Stair Jump 6x3
C2- Clap Pushup 6x3
D- Squat 3x5 w/240lbs (75s rest)
E- Weighted NG Pullup 3x5w/ BW(164)+30
F1- TRX Face Pull 3x15
F2- TRX Fallout 3x10
G- Extensive MB Throws (5 ways) 3x20ea w/ 8lbs

Then prehab circuit 3 times
1- Feet Stacked Hamstring Foam Roll 20 passes each leg
2- Foam Roll Thoracic Crunches x10
3- Glute Bridge x10 (3 second hold)


#6

1-7-12

Took 3 rounds of Batting Practice in 29 degree weather, very rusty.

Planned on hitting again today but as of 10am we have snow.


#7

1-8-12

Gym was crazy today, no room for sprinting and medicine ball throws.

A1- Weighted Stair Jump (21 inches) 3x3w/ 30lbs@
A2- DL Stair Hop (21 inches, continuous) 3x4
A3- Clap Pushups 3x3
B-Band Resisted DB Swing 3x10w/60lbs all with Elitefts Light band
C1- Side Band Reverse Lunge 3x10@w/45lbs with Light Band
C2- DB Row 3x12@w/70lbs
D1- Landmine(Strict) 3x5@w/55lbs
D2- DB Rear Delt Raise 3x15,12,12w/20lbs@
E- Extensive MB Throws 3x20ea (4 ways) with 8lb Med Ball

Prehab circuit 3 times through
1- Foam Roll Quads x20
2- Thoracic Crunches x10
3- SL Glute Bridge x5@

F- 3 sets of Bicep Curls, DB Lateral Raises, Barbell Shrugs


#8

1-9-12

Hit for an hour with the team today, it was so much fun. Sports make life better.

A-SL Linear Start into Sprint 4 reps starting from each leg(10 yards each)
B- Depth Jump (Drop from 14 inch box) 3x3 (each to touch bar- 26inches above)
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitters Rotational MB Throw 3x3@ w/ 8lbs medball

Prehab Circuit (3 times)

1- Foam Roll Quads 20 passes
2- Foam Roll Lats 10 passes each side
3- Thoracic Crunches x10
4- SL Glute Bridge 5@


#9

1-10-12

Morning Core/Prehab work. Lift with baseball team and long toss after school.

Core Circuit 3 times

1- V-Sit Pushouts x20
2- Side Plank Hip Touches x10@

Prehab Circuit 3 times
1- Scap Plus Pushups x10
2- Hip Internal Rotation Stretch x20s@
3- Knee to Knee Hip Stretch x30s


#10

1-10-12

PM-

Catch on a line to about 50 yards, did some fake fielding into throws as well. Nothing too exciting.

Easy lift with team, I took the mentality that this was a recovery workout, bunch of super sets including:

Back Squat 1x10w/135, 1x10w/185
Rotational Cable Punch 2x10@
SL MB Slams 2x10@
MB Rotational Throws 2x10@ w/3kg
Rebound Box Jumps 2x10w/ 20inch box
DB Deceleration Throwing 2x10w/10lbs
SASL Cable Row 2x10@
Glute Ham Raises 3x10

Then I did:

Jumprope 100,100@

Prehab Circuit 3 times

Foam Roll Lumbar Spine x10
Thoracic Crunches x10
Foam Roll Lats x10

If anyone has any input or questions into my training, please post.


#11

1-11-12

Hit for an hour with the team. Everything felt great, the rust is falling off very quickly!

Then...

A- Sideways Lunge into 15yrd Sprint 3ea leg up
B1- Weighted Stair Jump (3 steps 21inch vertical) 4x3w/ 30lbs each hand
B2- DL Stair Hop (continuous reps, 3 stairs each) 4x5
B3- Clap Pushups 4x3
C1- SL Stair Jump (3 steps) 3x2@
C2- MB Snap Throw 3x3@ w/ 4lbs
D1- Floor Press 3x8 w/ 155
D2- BB Shrug 3x8 w/ 155
F1- Inverted Row x12, x10, x10
F2- DB Y- Raise 3x10 w/ 12.5@

Prehab Circuit 3 times
A- AIS (rope) Hamstring Stretch x20s@
B- AIS Adductor Stretch x20s@


#12

1-12-12

Long toss, Stretched it out to 70 yards.

Then...

Pullups 2x10
Clock Lunges (12, 3, 5, 10 O'Clock or mirror) 2x6@
SL Running Form Step-up Jumps 2x8@
Pushup Matrix 2x24
SL Lateral Bounds 2x6@
DB Row 2x8@ w/60lbs
Hip Switch Pushup (weird variation) 2x20
Plate Flips 2x10w/ 10lbs@
Tricep Rotational Pushdown 2x10(3 ways)
Ladder Drills in Pushup position (brutal) 2@

Prehab Circuit 3 times

A- Shoulder Dislocations w/ dowel x10
B- Scap Pullups x10
C- Glute Bridge x10

Everything was fairly easy today. Left Knee is feeling all the movement I have been doing, I will start doing more prehab for my legs.


#13

1-13-12

Morning Prehab 3 times through
A- SL Glute Bridge x6@
B- Lunge Hip Flexor Stretch x20s@
C- Wall Pec Ctretch x20s@

Hitting tonight, then more training.


#14

1-13-12 PM

Hitting for an hour with the team.

A-Baseball Lead into 15 yrd sprint 3@
B1- Triple Threat Rotational MB Throw 3x5@ w/ 10lbs
B2- SL Stair Hops (Continuous, 2 steps ea) 3x6@
C1- Stair Jump 5x3 (with 5lbs ea hand, and no arm swing) 4 steps= 28 inches vertical, 33 inches horizontal
C2- Clap Pushup 5x3
D- Squat 4x4 w/255lbs (75s rest)
E- Weighted NG Pullup 3x5w/ BW(165) 35
F- Extensive MB Throws (4 ways) 3x20ea w/ 8lbs

Will do prehab later tonight while watching a movie with the family.


#15

1-14-12

Hit and threw for an hour. Studying for finals the rest of this weekend. Fun stuff...


#16

1-15-12

Basement Tempo Work

High Knees in Place x15s
Rest 30 seconds, while "resting" do 6 kneeling ab wheel roll outs
Butt Kickers in place x15s
Rest 30 seconds, while "resting" do 6 kneeling ab wheel roll outs

Repeat this 4 times

Prehab Circuit A- 3 times through
Glute Bridge x10
Hurdlers Hamstring Stretch x20s@

Prehab Circuit B- 2 times through
Lunge Hip Flexor Stretch x30s@
Calf Stretch x30s@

Prehab Circuit C- 3 times through (exercises from Anythony Mychal's Deep Squat article)
Childs Pose Chest to Knees x5
Eagle Squat x20s

I feel great after doing this. I need to add more tempo work in preparation for the season, I had been doing it, dropped the running due to lack of time. But I really need to do some aerobic work besides extensive MB throws and the residual from lifting/hitting 5 times a week.

More awesome today than I was yesterday...


#17

1-16-12

AM

I did Agile 8 in it's entirety for the first time today, man do I feel great! I have hitting, then sprinting/jumping/lifting later tonight. I will try to update again.

DO AGILE 8!


#18

1-16-12

PM

Did Agile 8, again.
Hit for an hour with the team, then went and trained.

A-SL Linear Start into Sprint 4 reps starting from each leg(10 yards each)
B1- Depth Jump (Drop from 14 inch box) 3x3 (each to touch bar- 28inches above)
B2- Clap Pushups 3x3
C1- SL Stepup Jump 3x2@ (@=each side)
C2- Hitters Rotational MB Throw 3x3@ w/ 3kg medball
D-Band Resisted KB Swing 3x10w/60lbs all with Elitefts Light band
E1- Power Wheel Alligator Walk 3x5yard (forwards and backwards)
E2- Power Wheel Hamstring Curls 3x8 (tough)
F- Tempo Ladders- 3 variations, then 15s rest, repeat for 8 reps.

I am trying to drop my lifting volume down to the basics due to the fact that I am lifting 5 days a week, and I don't have control over what we do 2 of those days. Also, I am doing baseball work 6 days a week and that is my priority. Also, I am not thrilled to do agility ladder work, I see it as pretty pointless. But my coach sees value in it, so I need to become at least competent at it. I decided that using it for easy tempo work would get me some practice at it and serve as a decent tempo work.


#19

Hey there
Just had a question, since your throwing, batting, rotating on one side than the other are you doing prehab work to even things out?
Could be something to consider and look into


#20

Great question, obviously with baseball imbalances are going to exist. I believe The Thinker said that imbalances , (particular to one's sport), are beneficial as long as they do not lead to injuries. With that said, my sprints which begin unilaterally, or unilateral-focused, (Lunge into Sprint and Lead into Sprint) I do on each side so that the focus goes on both sides. I do my medicine ball throws with the same set/reps/intensity on both sides. Besides that, I just do typical prehab, I do not see anything wrong with moderate imbalances. What is your opinion on this and on my program as is? Have any ideas of how I can help correct my natural imbalances in an efficient manner? Thanks for the question.