Five Tool Baseball

Angels sign Rincon

2012-02-26T15:36:00.004-05:00

Relief Pitcher, Juan Rincon has been training with Five Tool Baseball for the past 2 years.
After being released by the Dodgers at the end of spring training 2011, Juan continued his strength training, conditioning and throwing programs with FTB preparing for the 2011 season with the Bridgeport Bluefish of Atlantic League and winter ball in Venezuela.

After a private and encouraging bullpen session for members of the Angels Front Office, Juan signed a minor league deal with the Los Angeles Angels on Friday February 24, 2012.

His foot is in the door. Now it's time to get to work and show why he belongs on the hill.

Out train the game!

Adam

Anibal wins Arbitration

2012-02-06T19:19:00.013-05:00

The off-season leading into the 2010 season is when it all started. It was then that Anibal Sanchez and I were introduced to each other and began a strength training program that transformed not only his body but also his career. Although the previous 4 years he had been a MLB Starting Pitcher with the then Florida Marlins, much of those 4 years he was unfortunately plagued with injuries and/or spent time on the DL.

Fast forward to the 2010 season, Anibal makes all 32 starts, stays off the DL and out performs expectations. Based on this performance he is awarded a $3.7mil salary for the 2011 season.

Knowing he wanted more from the 2010 season, Anibal and I train for the 2nd consecutive year getting him more than game ready for the 2011 season. The 2011 season resulted in career highs in Innings Pitched (196 1/3) and Strikeouts (202) while making all 32 of his scheduled starts and remaining healthy and off the DL.

For his 2011 efforts the Miami Marlins offer Anibal $6.9mil. He declines, seeking $8mil through arbitration. This morning (Monday, February 6, 2012), while putting the finishing touches on our 3rd consecutive year training together, Anibal wins his arbitration case. There is no doubt in my mind that our off-seasoning performance training played a role in the success he experienced on the field over the past two years.

To all the baseball strength training coaches, what we do does matter and what we do can make a difference in a ball players performance and career.

Training Anibal over the past 3 years has been one of the most rewarding, and inspirational periods of my career. The transformation of his career has only just begun.

Looking forward to what the 2012 season brings.

Out train the game! Anibal does...

Rotational Superset Training Part 2

2011-12-28T18:21:00.011-05:00

In my previous blog dated December 2, 2011, I referenced a PUSH/Pull rotational superset combination that supports the rotational movement patterns typical of baseball. The following represents a PULL/Push rotational superset that is also driven thru the transverse plane having a great impact on rotation and developing core stiffness.

SUPERSET

1-ARM(1A) DUMBBELL(DB) BENT-OVER ROW:
This is a great unilateral exercise for back muscles; requiring a strong core

1A STAGGERED STANCE(S/S) CABLE PUSH:
This is another great unilateral exercise that is driven thru the transverse plane requiring a strong core. In addition to developing core stability it targets chest, shoulders and triceps. As with the 1A S/S CABLE ROW (December 2, 2011 blog) this exercise also has a positive benefit on the rear leg hip flexor.

Be sure to train both sides.

Train hard, train smart. And as always...

Before you play the game, OUT TRAIN THE GAME!

Power Endurance & Conditioning Drill

2011-12-23T20:47:00.002-05:00

Im from the school of thought that long distance running/jogging doesn't make a whole lot sense for baseball performance training. That being said, the following is one of my favorite power endurance conditioning drills that includes four 100 yard shuttles with each one separated by four different leg exercises. It looks like this:

Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Squats (perform for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Lunges (perform in place for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Split Jumps (perform for speed)
Sprint 100 yards (4 x 25 yards*)
10 Bodyweight Squat Jumps (perform for speed)

* the 100 yards is purposely broken down into four 25 yard segments to work on deceleration, changes of direction, and acceleration

Throwing a stopwatch on this drill is an excellent way to motivate and show progress.

You'll get more than what you need to last the game!

Before you play the game...OUT TRAIN THE GAME!

Hernandez to Rockies

2011-12-09T11:15:00.004-05:00

Five Tool Baseball client, and friend, Ramon Hernandez passes physical which finalizes his 2 year deal with the Colorado Rockies to take on the catching duties.

Congrats Ramon.

Now let's get back to work.

Out train the game!

RECLINE ROW

2011-12-07T20:51:00.009-05:00

One of my favorite exercises that strengthens the posterior chain musculature, responsible to decelerate the arm during a throw, is the RECLINE ROW.

This exercise creates back strength, shoulder stability, core stiffness, and even grip strength (when modalities such as ropes are incorporated) all of which are important to the baseball player. In addition, maintaining proper body alignment requires the ability to isometrically sustain hip extension along with glute activation which encourages lengthening of the hip flexors which is important for creating healthy hamstrings.

Stay Strong!

Out Train the Game

Rotational Superset Training

2011-12-02T17:40:00.013-05:00

There's no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.

To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.

SUPERSET

1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.

1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.

In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A "high to low" cable row

Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.

Out train the game!

Chew on this

2011-11-19T19:28:00.018-05:00

From an October 18, 2011 article appearing on ESPN.com the 1st sentence, regarding the ban of tobacco in MLB, read like this-

"U.S. senators and health officials are taking on a baseball tradition older than the World Series itself: chewing tobacco on the diamond."

Even though this can be a heavily debated topic, I think it's imperative to share not only some of the eye-opening, harmful side effects from chewing (smokeless) tobacco but also the health benefits of a much healthier & smarter alternative: sunflower seeds.

CHEWING TOBACCO

1. Tooth decay & gum disease

2. Oral cancer of the mouth, cheeks, lips, tongue & throat

3. Reduced sense of taste; leading to an excessive intake of salts & sugars

4. Lung cancer

5. Increased heart rate & blood pressure

6. Negatively affects performance

SUNFLOWER SEEDS

1. Sunflower seeds are high in the "good" unsaturated fat, making them a great heart healthy snack.

2. healthy source of dietary fiber.

3. sunflower seeds contain vitamin E, thiamin (B1), magnesium, ; plus a host of other nutrients

3. Contains sodium. Yes salt. Baseball players often find themselves playing in extreme hot, humid conditions and according to Ginny Erwin, Sports Dietician, the lack of sodium under such conditions can place the ball player at risk for developing a sodium imbalance leading to muscle cramps and poor performance.

Choose smart, eat healthy...and reach for the seeds.

Go hard in the yard

Sport Science: Aroldis Chapman

2011-11-16T20:14:00.005-05:00

Great infotmation as to why Cincinnati Reds pitcher Aroldis Chapman is able to throw over 100mph... on a regular basis.

Aroldis getting after a whole new training experience this off-season.

202 = 6th

2011-09-30T18:57:00.006-04:00

As posted earlier, Anibal Sanchez recorded 202 strikeouts in 2011...good enough for 6th best amongst NL starters.

Congrats to Anibal.

Ramon finishes 2011

2011-09-28T20:15:00.005-04:00

Ramon opened up the 2011 season with an opening day 3 run walk-off HR. How awesome is that. His 2011 numbers were fairly consistent to that of 2010. However, he did show some extra pop this year finishing with 5 more HRs than 2010.

He called me from NYC tonight; ready to begin his 2012 off-season training program.

here we go....

Stay tuned

Go hard in the yard

2011 in the books

2011-09-28T19:40:00.006-04:00

The 2011 MLB season is in the books. It also marks the second consecutive season that FTB client and Florida Marlins Starting Pitcher Anibal Sanchez has done it again..made all 32 of his starts and finished healthy. Big deal you say. Well, it actually is as Anibal has shown that, since training with FTB, he is healthy and durable following 3 previous injury riddled seasons (2007-2009).

Altho his 2011 ERA is up slightly (due to more HRs allowed) he held opponents to lower BA (.250) and allowed fewer hits (187) & BB (64) than 2010. More importantly, as these numbers demonstrate durable and power, he threw more innings (196.1), more strikeouts (202) than 2010.

He and I have already talked and he is eager to get a jumpstart on our 2011 off-season training program in preparation for the 2012 season

Get ready Miami!

Go hard in the yard.

New Highs in September '11

2011-09-11T15:29:00.009-04:00

When the 162 game season begins taking it's toll on players, Anibal Sanchez is still in mid-season form. While tossing a 1-hitter vs. the pirates last night, Sanchez recorded his 3rd complete game and 2nd shutout of the 2011 season-both are season career highs.

I couldn't be more convinced about the structure of our off season training and conditioning programs. As I've said time and time again, "in season performance happens in the off-season".

Go hard in yard.

Adam

Throwing K's

2011-08-16T22:32:00.004-04:00

Five Tool Baseball client, Anibal Sanchez, just threw his 158th strikeout of the season surpassing the 157 Ks he threw all of 2010 season.

During the off season we..well he... is dedicated to our training program providing durability to his season. Starting healthy, staying healthy, finishing healthy is a big part of the game.

Go hard in the yard.

Adam

Up Tick

2011-07-08T14:34:00.006-04:00

(On July 7, 2011) Cincinnati Reds catcher, Ramon Hernandez, hits his 9th homer of the season. Altho a modest increase, it's the most HR's he has hit since the 15 hit in 2008. Looking forward to #16.

Out train the game!

Adam

Hybrid Training

2011-07-04T12:42:00.013-04:00

Traditional strength training exercises such as the lat pulldown, seated row, bench press (machine based or free weights) are ideal for body building as they are typically performed in a stable, single plane of motion, isolating a particular body part. Such traditional exercises are great at creating "gym' strength.

Although such exercises can get you strong, they shouldn't be the only approach when training for baseball. Baseball related movements (and sports in general) should be trained via exercises which are multi-planar integrating multiple muscle groups thru multiple ranges of motion - the essence of functional training. Exercises such as standing band/cable press, split squats, or even 1-arm standing row, can generate "field" strength; capable of reducing the incidence of injury and enhancing on-field performance.

Combining traditional strength training exercises with functional strength training exercises provides for a training system (HYBRID TRAINING SYSTEM) capable of bridging "gym" strength and "field" strength. It maximizes the efficiency and effectiveness of your training program.

Here's a few examples:

Squats - Traditional
1-Leg RDL - Functional

Lat Pull Down - Traditional
Standing Alternating Band Press - Functional

Seated Row - Traditional
Stability Ball Push Up - Functional

Flat Bench DB Press - Traditional
1-Arm Standing Cable Row - Functional

Incline DB Bench Press - Traditional
Recline Row - Functional

Out train the game.

Adam

It really does happen in the off-season

2011-06-27T22:02:00.004-04:00

Im humbled by this article from Juan Carlos Rodriguez, Florida Marlins reporter for the Sun-Sentinel.

Winter workouts with local trainer help position A. Sanchez for All-Star nod

It's that simple

2011-06-16T13:58:00.001-04:00

In-season performance happens in the off-season

Sanchez outduels Halladay

2011-06-15T21:43:00.007-04:00

Earlier this week, Anibal specifically asked for the Roy Halladay matchup; and he got it...In Philly. Anibal goes on to scatter 4 hits, 2 runs over 7 innings. After going 7 innings strong, and bettering Halladay, he turned over a 4-2 lead to the bullpen only to see the Phillies come back tie the game and win it in the 10th. No win for him (or Marlins) but sure was a nice moral victory. Durability didn't seem to be a factor either for Anibal as he threw a season high 125 pitches.

In season performance happens in the off-season.

Go hard in the yard.

AB

MVP Shuttle

2011-06-06T19:14:00.007-04:00

HOW LOW CAN YOU GO?

As it pertains to squats, the question shouldn’t be how low should you go, but rather how low are you capable of going?

From my own observations at the Institute of Human Performance, most individuals barring injury have the ability (thus mobility) to perform a bodyweight (BW) squat (i.e. on a box) to a depth that is parallel or deeper. However, add a vertical load - such as a barbell - dominated by gravity and the previously demonstrated mobility is overshadowed by an individual’s lack of stability. Basically, the vertical load inhibits (shuts down) the body’s range of motion(mobility) because it feels threatened by the body’s lack of stability.

So, if vertical loaded barbell squats can limit mobility due to poor stability, how can we still squat and train to improve range of motion and stability. For me, the answer is the Shuttle MVP (MVP) – an absolute workhorse at the Institute of Human Performance. I take a dual squatting approach. One, continue to squat with vertical loads to improve stability. Two, implement squats on the MVP to maintain depth/mobility of the squat. Because of its horizontal carriage, coupled with the adjustable headrest, the MVP basically minimizes gravity while allowing for a wide range of squat depths to be performed safely. In addition, the MVP is equipped with up to 16 selectorized bands allowing for those varying squat depths to be trained with loads less than, and (in some cases) equal to or even greater than bodyweight. This dual squatting approach has been a balanced combination for mobility, stability and strength.

Train hard. Train Smart.

Baseball Speed...What is it?

2011-05-28T22:33:00.029-04:00

Baseball Speed...What is it?

First, in my opinion, let me tell you what it shouldn't be. It shouldnt be testing for the 60 yard dash -because a ball player will rarely sprint 60 yards (54.9m) in a straight line during game situations. However, I dont see things changing anytime soon so "The 60" will continue to be baseball's scouting standard to evaluate speed. But what about testing for speed that could actually mean something. Speed that translates to the field - speed that I refer to as functional speed. I break it down into two categories:

1) Functional 60 yard speed:

The traditional (straight-line) 60 yard sprint will only predict what you might be able to do in game situations. Whereas "The Functional 60" test such as home-to-second, first-to-third, or even second-to-home can provide speed times for real baseball situations. However, dont forget that non-tangables such as getting good jumps/reads on base hits can influence the ability to take that extra base.

2) Functional 30 yard speed:

Top baseball speed is achieved around 30m-40m; and since the distance between bases is 27.4m (30 yards) it would be difficult for a player to reach top speed between bases (unless rounding one base to advance to another). That being said, I still believe that a 30 yard sprint test, such as home-to-first represents game speed better than the 60 yard sprint favored by scouts. However, the 30 yard sprint test such as first-to-second or second-to-third may not make as much sense because of lead-offs & sliding zones reducing the 30 yard distance between bases.

There's no doubt that speed - offensively & defensively - is an asset. But it's much more than just running fast. Reaction, 1st step quickness, acceleration, deceleration under control and agility (ability to start, stop & change of direction) are pivotal to game speed. And when combined with the athlete's knowledge of different game situations and the ability to "READ" those situations you can overcome any lack of raw speed. So you may not be the fastest guy on the team, but you can train to be the smartest and quickest. And above all, run hard all the time. You may get into a hitting slump, or even a throwing slump but there's never an excuse to be in a running slump.

So when it comes to baseball speed, becoming a student of the game and practicing for various game situations cannot be overlooked. All the while your strength & conditioining program should include, but limited to, hill sprints, resisted sprints, truck pushes, parachute runs, ladder drills, hurdles, 5 dot drills, jumping rope, variety of jumps/hops.

Out train the game...and run hard.

Adam

Chewing up innings

2011-05-26T21:24:00.005-04:00

Anibal Sanchez threw his 2nd complete game of the season; a 5 hit shutout enabling the Marlins to finish off a 3 game sweep over the SF Giants. It's great to see his intensity get unleashed.

Out Train the Game!

Adam

Cincy Trip

2011-05-15T20:14:00.007-04:00

I just returned from Cincinnati, Ohio visiting client & friend, Cincinnati Reds catcher Ramon Hernandez. Saw the Reds sweep the Cardinals and overtake 1st place in a 3 game series. Ramon had an incredible series-going 6 for 8 that included three HRs (all were 400+ feet), double, and 2 singles; raising his average to .349

The strength and power program we implemented during the off-season combined with his on going in-season training is having tremendous benefits.

Out train the game.

Sanchez throwing K's

2011-05-08T15:19:00.005-04:00

Anibal sets a career high in strikeouts with 11 Ks (over 7 shutout innings). His off speed stuff was nasty and he hit 95 with his fastball.

Out train the game.

Adam

Follow up on Anibal Sanchez

2011-04-25T20:34:00.005-04:00

Here's a follow up story, as it appeared on Marlins.com, regarding Anibal's near no hitter.
________________________________________________________

Faster fastball key to Anibal's dominance
Pitch in 93-95-mph range helps Sanchez one-hit Rockies

MIAMI -- Dexter Fowler ended up foiling Anibal Sanchez's no-hit bid on Friday night with a broken-bat single to lead off the ninth inning.

Initially, Sanchez felt his quest for a second career no-hitter was about to end in the eighth inning.

With two outs in the eighth inning, Jose Lopez slapped a soft liner up the middle, but it was flagged down by Omar Infante just on the grass in center field.

"I thought that was it," Sanchez said on Saturday.

Sanchez ended up with a one-hitter as the Marlins beat the Rockies, 4-1, at Sun Life Stadium.

The lone hit came on Sanchez's 116th pitch, when Fowler singled to right. The broken-bat hit came on a 94-mph fastball.

A major reason why Sanchez flirted with making history is because his fastball was regularly in the 93-95-mph range, the hardest he's thrown in years.

"Yesterday, the ball was coming in heavy," catcher John Buck said of Sanchez's fastball. "It had that extra [zip]. When you're throwing a good slider, throwing a good slider, then all of a sudden you get that good fastball, and it's 95."

Sanchez struck out nine and finished with 123 pitches.

With his fastball working, it made his off-speed pitches more effective.

"I threw hard, and that's why I threw so many fastballs," said Sanchez, who no-hit Arizona in 2006. "I was ahead in the count a lot and I used my fastball. I was throwing my breaking pitches in the right spots and the right situations."

The Marlins have flirted a couple of times with a no-hitter this year. Josh Johnson went 7 1/3 innings without allowing a hit in Atlanta before Freddie Freeman doubled in the eighth.

Buck caught both games, and says he wasn't caught up in the moment.

"Even with JJ, I didn't really become conscious of it -- that there is a no-hitter -- until the sixth or seventh inning, because I'm so engulfed in every at-bat," Buck said. "I'm aware of how well he is throwing, rather than if we have no hits or a shutout going. I'm probably more aware of runs, because that's how you call a game, by how many runs are on the board."

_________________________________________________________

Out Train The Game!

Adam

Marlins' Sanchez tosses Gem!

2011-04-22T23:27:00.015-04:00

Tonight (April 22, 2011) I was fortunate to be at the game as Anibal turned in an outstanding performance!! Just look at that intensity.

He took a no hitter into the 9th inning before giving up a broken bat, "seeing-eye" single to lead-off hitter Dexter Fowler.

Not only did Anibal toss a 1-hitter, he dropped down a suicide squeeze, made an incredible defensive play, lowered his ERA from 5.51 to 3.55, and set a new career high of 9Ks.

Every inning that went by I reflected about everything that went into our off-season training program; designed for night's like tonight. Designed to take his body well beyond 9 innings worth of work. Every 8000# truck pushes, versa-climber, tire sprints, ropes, functional field work went into his 123 pitch, 9 inning complete game shutout.

Strength, Power and Endurance. Tonight he had it all.

The strength & conditioning that the fans don't see in the offseason they saw tonight! Congrats Anibal!

Out Train The Game!

Adam

431 foot SLAM

2011-04-16T19:30:00.010-04:00

In addition to his single and double, Ramon Hernandez blasted a 431 ft upper deck, 5th inning Grand Slam-finishing 3 for 4, BB, and 4 RBI's. The hardest hit to come by, triple, kept him from hitting for the cycle. But what a Great day for him.

Out train the game! Go hard in the yard.

Adam

Comes out swinging

2011-03-31T19:45:00.008-04:00

Off-season training client and friend, Ramon Hernandez - C Cincinnati Reds, turns in an opening day to remember.

March 31, 2011 Ramon goes 4 for 5: 3 singles and the 3-run opposite field walk-off blast in the bottom of the 9th for the 7 to 6 WIN! over the Brewers.

Click on the link below to view full video of his blast.
Real Clear Sports - Video - Ramon Hernandez's Walk-Off Homer

Go hard in the yard!

Adam

Youth Camp

2011-02-07T22:16:00.012-05:00

This past Sunday, 2/6/11, Cincinnati Reds C, Ramon Hernandez organized a free clinic to some young ball players. He recruited help from San Francisco GIants SS, Miguel Tejada, and Florida Marlins SP, Anibal Sanchez. In addition Ramon asked me if I would come out to implement the pre-camp warm up and some SAQ drills. I was honored. What alot of fun. Here's a couple of pics.

This past week, I have had the opportunity to work with some ballplayers on various ball fields...and after all these years, I still feel the most alive when Im in between the white lines.

go hard in the yard.

Adam

Twelve Iowa football players in hospital

2011-01-26T12:09:00.002-05:00

The following article appeared on ESPN.com January 25, 2011. The take away message is MORE IS NOT BETTER. Train Hard! Train Smart!

Adam...

Twelve Iowa football players are recovering after being taken to University of Iowa Hospitals and Clinics Monday evening with a kidney condition, the Cedar Rapids Gazette reported on its website Tuesday.

The Gazette said the Iowa players have Rhabdomyolysis, which is a breakdown of muscle fibers that releases myoglobin into the bloodstream. This can affect the kidneys and be can be caused by excessive exercise.

This corresponds with a posting on the Facebook page of Iowa linebacker Jim Poggi, who wrote he was hospitalized after his urine turned brown.

The school released a clarification Tuesday night saying the players admitted were all participating in NCAA allowable winter workouts and that the symptoms for which the players were being treated were likely related to those workouts.

The school released a statement earlier Tuesday saying the players had been hospitalized, but were recovering.

"The student-athletes were admitted throughout the course of Monday evening," a University of Iowa staff physician said in a statement. "All of the individuals are responding well to treatment as of Tuesday morning. All are in safe and stable condition."

The school would not confirm the identities of the players or their individual medical conditions, but the staff physician and a football team physician confirmed Tuesday the players were responding well to treatment.

"Coach Kirk Ferentz is out of town recruiting, but he is aware of the situation and is being kept abreast of the progress being made," Gary Barta, Iowa's director of athletics, said in the school-released statement. "Our No. 1 concern is the safety of our student-athletes, so we are pleased with the positive feedback. Our next step is to find out what happened so we can avoid this happening in the future."

The school says it's not clear when the players will be discharged. A school spokesman, Steve Roe, says privacy laws prevent further comment.

Iowa offensive lineman Julian Vandervelde, who recently graduated from the program and was a member of the team's leadership group, defended Iowa's workout practices in an interview with The Associated Press.

"They are nothing if not concerned for the health of the players," Vandervelde said. "That's always the first priority, health and development. I mean workouts are never used to punish. It's always about improvement, and workouts are always well within the capabilities of the athletes asked to perform them."

Tuesday's announcement that a dozen players had been hospitalized was just the latest bad news to hit the program that just wrapped a disappointing 8-5 season.

Senior wide receiver Derrell Johnson-Koulianos was suspended for the Hawkeyes' Insight Bowl win over Missouri after an arrest on drug charges. Johnson-Koulianos pleaded guilty to marijuana possession while other drug charges against him were dismissed.

Running back Adam Robinson was dismissed from the team after being arrested for possession of marijuana in his hometown of Des Moines while on suspension for violating team rules.

Information from ESPN.com's Adam Rittenberg and The Associated Press was used in this report.

Sanchez signs!

2011-01-18T19:21:00.013-05:00

For 4 years (2006-2009) Anibal Sanchez spent much of his time on the DL from variety of right shoulder/elbow issues.
The off-season leading into the 2010 season Anibal and I were introduced to each other and thus our 1st off-season strength training program began. It was during this time that Anibal was arbitration eligible and awarded $1.25 million.

Fast forward - 2010 recap: Anibal leads the team in innings pitched (195) and games started (32) while finishing 13-12 with a 3.55 ERA and 1.35 WHIP. Most importantly, he spent ZERO time on the DL for the first time in his MLB career.

Pretty damn good comeback from 4 previous DL plagued seasons. So good that the Marlins avoided arbitration for 2011 by signing Anibal to a one-year $3.7 million contract. This kind of money was clearly performance based from 2010.

And now, we are 4 weeks out from his 2011 spring training report date of Feb 18th. He is well ahead of schedule and ready to bring it in '11.

Best of luck!

Go hard in the yard.

Dynamic Hip Mobility

2011-01-15T16:11:00.002-05:00

The following video demonstrates a different approach to hip flexor mobility. As mentioned in previous blogs, if the hip flexors are tight, the glutes become inhibited ( shut off ) causing the hamstring to take on greater and perhaps excessive functional responsibility. When that happens repetitively we can possible be faced with hamstrings pulls.

Go hard n the yard

Adam

Ramon Hernandez Lower Body Training

2010-12-20T20:06:00.005-05:00

Here's a video clip of Ramon implementing our lower body training program. His SUV is 7,500#...but add the the driver, and a full tank of gas, AND Ramon was getting after about 8,000# truck push. Regardless as to how many games Ramon catches in '11, the amount of squatting behind the plate and overall log term knee stress cannot be downplayed. That being said, our off-season lower body program is designed specifically to keep his knees safe and healthy, so he arrives into spring training camp with fresh knees and ready to go. Therefore, we get after the truck and tires. The truck push is more favorable on the knees, than traditional squats, while never sacrificing strength or power. The huge PLUS to truck/tire training is the amount of real conditioning you'll get.

Get after it. Trucks are easy to find.

Go hard in the yard.

Lower Body Strength & Power

2010-12-10T17:05:00.005-05:00

Lower body strength, lower body power and a new dimension to endurance/conditioning. Check out Florida Marlins SP, Anibal Sanchez taking care of business. 7400# SUV + full tank of fuel+ driver and we're in the range of moving 7800#. When we train he is all business with laser focus. Feel free to contact me at Adam@ihpfit.com for any baseball related questions or comments.

Go hard in the yard.

Adam-

Bull Durham

2010-12-05T20:49:00.001-05:00

Classic scene. We have the 5 tools and then we have this scene from Bull Durham really simplifying the game

Big Red Machine

2010-11-15T21:04:00.008-05:00

Five Tool Baseball client and Cincinnati Reds catcher, Ramon Hernandez re-signs for the 2011 season. Ramon returned to Five Tool Baseball in mid-October to resume his 4th consecutive off-season strength training program. Mid-October! This guy loves his off-season training. He looks great. Ahead of schedule.

Congrats Monie.

Go hard in the yard!

Adam

Juan Rincon

2010-11-08T21:38:00.006-05:00

Here I am with Juan Rincon right after our last training session before he heads out to Venezuela for Winter Ball. Best of luck Juan. Good luck.

TIP on training hamstrings

2010-10-12T22:11:00.002-04:00

Just some thoughts on hamstring training.

Stay tuned for future video blogs

AB

2010 regular season done

2010-10-03T21:18:00.011-04:00

162 regular season games are in the books. Couple of highlights for Five Tool Baseball:

Anibal Sanchez, P, Florida Marlins made his 32nd start on the last game, last day of the season. I watched him turn in 6 innings with 1 earned run and several times topping his fastball at 94 mph to finish with his 13th win of the year (13-12). All this from a guy who had been plagued by injuries his previous 3 seasons and spending much of those three seasons on the DL. Needless to say he accumulated career highs in many categories. What a great guy, deserving of the great, healthy year he achieved.

Ramon Hernandez, C, Cincinnati Reds finished the year with a .297 batting average. His highest average of his career. This coming from a guy, while performing catching duties, who returned from 2009 knee surgery and a minor stint on the DL this year. The result for Ramon and the Reds is a trip to the 2010 post season. Great stuff for Ramon.

Go hard in the yard.

Adam

Florida's Anibal Sanchez hits milestone in loss

2010-09-24T16:51:00.002-04:00

Another nice mention in the palm beach post regarding Anibal Sanchez and his durability this season.

Go hard in the yard.

Brewers 8, Marlins 3: Florida's Anibal Sanchez hits milestone in loss

11th WIN!!!!

2010-08-27T10:15:00.002-04:00

Florida Marlins right hander and Five Tool Baseball client, Anibal Sanchez, benefited from an explosive offense against the NY Mets (8/26/2010) and went on to win his CAREER HIGH 11th win - surpassing his previous career high posted during his rookie season. So happy for Anibal.

Go hard in the yard.

Anibal throws his 10th

2010-08-21T10:42:00.002-04:00

Last night I went down to Sun Life Stadium and watched Anibal throw another outstanding game. By throwing 7 shutout innings which included a 37 minute rain delay, he won his 10th game matching his career high from 2006. He also helped his own cause with an RBI single and scoring a run. He threw that heavy ball. Fantastic job.

Go hard in the yard.

Adam

It's just what I do.

2010-08-17T14:17:00.009-04:00

This past weekend (August 12-15, 2010) I traveled from Florida to Cincinnati,Ohio to catch the series between the Florida Marlins and Reds. It was a great opportunity to see two of my off-season guys: Ramon Hernandez and Anibal Sanchez. I was able to spend some professional, quality time with the both of them - along the way I was introduced to teammates, coaches, and managers. Networking, networking and networking. You never know who can or will become part of your "training" roster.

For me, training my clients/ballplayers doesnt stop when they leave for their season. Part of my training responsibility is to support them thru their season. For the past 5+ years I have traveled from scroching heat high school and collegiate games to spring training facilities and MLB parks. It's just what I do. And it should be just what you do. It's my favorite unwritten job description - It shouldnt have to be written at all. Bottom line, if you're involved in the training of baseball players, of any level, then show your support by showing up. I promise you it will mean more than you know.

Go hard in the yard.

Adam

The Sixth Tool

2010-07-27T20:22:00.008-04:00

Previously I posted a blog identifying baseball's 5 Tools:
1) Hitting for average
2) Hitting for power
3) Speed
4) Arm strength
5) Defensive skills

Recently I came across a great article in the June 7th, 2010 issue of Sports Illustrated. The title of the article was called: The Sixth Tool.

MLB teams(colleges should be doing the same) are taking note of this sixth tool.

Here it is:

6) Player's character & background
- teams are looking for players that have consistently made good choices in school, on the field and in the community. Teams found that such choices have a high transfer rate of success in baseball.

In addition, we cannot ignore how a player handles pressure, defeats, successes, delayed gratification as these can also speak volumes about a player's character.

All in all, the game is played on and off the field with the respect we remembered from our youth.

Go hard in the yard.

Adam

Milwaukee Brewers

2010-06-25T18:52:00.006-04:00

It was a pleasure to have Chris Joyner, Milwaukee Brewers Strength Coach, visit me during the team's recent trip into Florida against the Marlins. We had a great time working out and talking baseball training. He is an absolute professional, class act. Thanks Chris.

Olympic Lifts for baseball strength training…Really?

2010-06-25T13:47:00.019-04:00

Just so we’re on the same page, baseball is a rotational sport. So while recently looking over a collegiate baseball summer training program I couldn’t help but notice Olympic lifts were included. Really?

Olympic lifting is a sport in and of itself that includes lifts such as the Snatch and the Clean & Jerk. These lifts require a tremendous amount of technique, a high learning curve and demand a high level of skill specific to the sport of Olympic lifting.

So why are these movements/exercises finding their way into the world of baseball training? I know, I know Olympic lifts can create powerful hips; and they do…in the sagittal plane of motion – which is not the dominant motion in baseball. Baseball is dominated thru the transverse/rotational plane.

Structurally, Olympic lifts could create abnormal (and high) levels of joint stress - particularly thru the shoulders and wrists- (let’s not forget about the force that's placed on the knees). I think we would all agree that the knees, shoulders and wrists are important to a ball player, thus we wouldn’t want to risk an off-season injury.

I’m not against Olympic lifts – I MIGHT incorporate them (MAYBE) if the athlete has a better than average base and understanding of Olympic lifting. However, I haven’t seen too many baseball players having been properly exposed to these lifts. Therefore I have to ask myself how important is it to teach and incorporate a potentially “risky” movement in order to develop sagittal plane hip power when baseball is dominated by rotational power. What's the reward:risk ratio?

Now, Im not saying we shouldnt do any sagittal plane power training. I just believe that in order to save the shoulders, wrists and knees we can choose safer alternatives (such as box jump or reverse medicine ball toss) can be performed BUT IN CONJUNCTION with rotational power training. Lastly, you may find yourself working within a limited time frame; so wouldnt you rather spend your time on related baseball training than taking up valuable training time to teach exercises (which may not get mastered) that are unique to the sport of Olympic lifting.

Train Hard. Train Smart.

Go hard in the yard.

In the news

2010-05-31T18:55:00.003-04:00

In his recent Fish Tank blog (posted, May 31, 2010) Palm Beach Post Staff Writer Joe Capozzi had the opportunity to catch up with my client, Marlins starting pitcher, Anibal Sanchez.

Thanks Joe.

Is Florida Marlins pitcher Anibal Sanchez building an All Star case?

by Joe Capozzi

Beautiful weather here on Memorial Day for the Marlins and Brewers. Before we get into today’s game, wanted to get your thoughts on Anibal Sanchez, who’s on quite a roll after beating the Phillies 1-0 yesterday.

Anibal is 4-0 with a 1.93 ERA in six starts this month. (His teammate, Josh Johnson, is 3-1 with an even stingier 1.38 ERA).

If Sanchez can do in June what he did in May, we just might see him at the All Star Game in July, perhaps with JJ.

Of course, Sanchez — 5-2 with a 2.89 ERA — is in uncharted territory now.

Healthy with no shoulder problems for the first time in his major league career, this is the first time in his career he won four straight starts. He finished his rookie season of 2006 with a 5-1 record over his last six starts.

Sanchez gave credit for his strong start to Adam Brush, a trainer at the Institute Of Human Performance in Boca Raton.

During the past off-season, Sanchez said he made the 30-minute drive every day to Boca to work out with Brush. Sanchez met Brush through Reds catcher Ramon Hernandez.

The month of June will be Sanchez’s big test, a chance to prove he belongs among the game’s top starting pitchers.

Another gem...

2010-05-31T13:33:00.006-04:00

4 and 0 in the month of May. And an over all ERA that currently stands at 2.89. Yesterday, I battled 90 degree weather, hot florida sun to watch Anibal Sanchez pitch 6 2/3 scoreless innings and take the 1-0 win over the Phillies. It has been so rewarding to see how our off-season training is having such a positive impact; from his conditioning/stamina and power developement to a healthy right shoulder and elbow. I wish Anibal Godspeed.

Go hard in the yard.

Adam

4 for 4 night

2010-05-30T09:06:00.004-04:00

May 29th Ramon Hernandez turned in a great performance from the 8th spot. 4 for 4, two dingers, 3 RBIs, 2 runs scored and a pick-off at 3rd base.

Go hard in the yard.

Adam

Training: Old vs. New

2010-05-20T20:37:00.010-04:00

The following is a short, and partial list of a few "out of the box", different approaches to baseball training vs. the old school, mainstream approach.

#1

Mainstream Training Approach - Limits core training by emphasizing crunches,sit ups, etc from the floor; nothing to do with throwing, hitting, or running

Out of the Box Training Approach - Incorporates core training by emphasizing the transverse plane(rotation)from standing positions; dominates throwing, hitting and running

#2

Mainstream Training Approach - trains predominately in the sagittal plane(front and back movements)

Out of the Box Training Approach - Incorporates lateral movements and diagonal patterns - opposite hip to opposite shoulder- similar to throwing, hitting, running

#3

Mainstream Training Approach - trains bilaterally - 2 legs/2 arms simultaneous movements/i.e. 2 leg squats

Out of the Box Training Approach - Incorporates unilateral training - 1 leg/1 arm movements/ i.e. 1 leg squat

#4

Mainstream Training Approach - concentrates on bodybuilding methodologies

Out of the Box Training Approach - Incorporates strength, power and functional training methodologies

As ballplayers continue to evolve so should their training.

Go hard in the yard.

Adam

Ramon Hernandez - ESPN Top 10

2010-05-17T19:55:00.007-04:00

Click on link below. Five Tool Baseball client, Ramon Hernandez, makes an excellent play at the plate; worthy of #7 on ESPN's Top 10 plays from this past weekend (5/15/2010).

Reds right at home on game-ending play | reds.com: News

Gotta Love the Game

2010-03-12T12:30:00.001-05:00

"We don't stop playing because we turn old,
but turn old because we stop playing"

Satchel Paige
ranked Number 19 on The Sporting News' list of the 100 Greatest Baseball Players,
nominated as a finalist for the Major League Baseball All-Century Team.

Shut up and run

2010-03-08T20:39:00.008-05:00

If you play the game of baseball long enough you'll more than likely experience a few slumps - hitting slumps and in some cases even throwing slumps. However, one slump that you will not and should not experience, barring injury or laziness, is a running slump. Time and time again I see ball players hit a weak grounder or a little pop-up and then they just "dog-it", mumbling to themself, thinking it's a sure out. Shut up and run. Nothing in baseball is a sure out. To the younger guys: you never know who is watching. Dont come across as being lazy to potential scouts who might be watching. Where have the days of Pete "Charlie Hustle" Rose gone.

Play hard, run harder.

Go hard in the yard.

Adam

Power Up...pounds down

2010-03-01T17:49:00.008-05:00

In November 2009 Anibal Sanchez, P - Florida Marlins, begins training with Five Tool Baseball. On our first day of training, he tipped the scale at 235lbs. 3 months later he walks into Spring Training clubhouse and weighs in at a lean 205 lbs. For 3 months(4 days a week) our strength training program enabled Anibal to drop the weight while improving his strength,power and flexibility. He's is one of the more dedicated and commited players to have trained with Five Tool Baseball. It made my job not only easier but so much fun.

Good Luck Anibal.

Go hard in the yard.

Adam

Juan Rincon

2010-01-18T20:25:00.004-05:00

Juan Rincon-P, Colorado Rockies, has teamed up with FiveToolBaseball Performace Training to power up the final phase of his off-season training.

Welcome

2009-11-24T21:46:00.004-05:00

I want to welcome Anibal Sanchez, as the newest member to Five Tool Baseball Performance Training.

Ramon Hernandez comments

2009-11-02T15:20:00.013-05:00

Adam has been my off-season trainer since 2007. The combination of his strength training knowledge and past experiences as a player are important in understanding the training demands that are necessary for me and my position as a catcher. Whether we're on the field or in the training facility he’s prepared for every training session keeping me motivated and focused. I am very confident with Adam -

Ramon Hernandez-C #55
Cincinnati Reds

Week in the DR with Miguel Tejada

2009-09-19T17:14:00.014-04:00

Just wanted to share and document a few pics while I was in the Domincan Republic (Republica Domincana)training Miguel Tejada. It was one of the best experiences in my baseball trainng career. I had one of those opportunities that just never forget. We trained hard, talked about baseball, family and life all the while he showed me where and how lived as a boy and now as a professional baseball player.

Miggy and I talking after lunch at his home

Miggy warming up before a WBC game with the JC band I gave him

This is the field Miggy played on as a boy. He had a stadium and outfield wall built around it so kids would be safe.

and these are the reasons he built the stadium. The group of kids practicing when we arrived

The Cannon

2009-08-02T16:12:00.015-04:00

It's well known that hip extension, hip abduction and external hip rotation are seen as the primary functions for the glutes. Total body strength coupled with strong glutes, or the CANNON as I refer to them, play a significant role during on-field performance: running, throwing, fielding, changes of direction, etc. In turn, weak glutes(cannon)can contribute to unnecessary, 'extra' work for the hamstrings thus possibly resulting in the all too frequent hamstring injuries. So the answer should simple: get the glutes stronger, right? Yes and no. We cant just "hammer-away" at the glutes and say we have strong glutes without understanding what's going on at the hip flexor complex. It is extremly common for many of us to experience tight hip flexors based upon the tremendous amout of sitting we do. And, tight hip flexors can turn-off(inhibit)the glutes while minimizing the glute functions mentioned above. Exercises such as squats, romanian deadlifts, lunges are great for strengthening the glutes. However, in addition let's also consider a few movement patterns which target the glutes while dynamically lengthening the hip flexors. Exercises such as split squats, bulgarian squats, stability ball reverse hypers, bird dogs and even recline rows (reference baseball grip strength blog) target the glutes and hip flexors. Well functioning glutes and hip flexors can minimize injury keeping your athlete on the field.

Go hard in the yard-

Adam

On The Move...

2009-05-16T13:38:00.002-04:00

Wanted to share the progress of two ball players who trained with me this past off-season.

(1) Luis Hernandez(SS) - after being invited to spring training with the Kansas City Royals, Luis started the season in AAA with the Omaha Royals. Luis has since been called up to the KC Royals.

(2) Aric Weinberg(OF) - one of the hardest working and dedicated kids I know. Aric has won the starting Right Field position for the Alexandria Aces of the Continental Baseball League(CBL). www.myacesbaseball.com

Go hard in the yard

Adam

Omega 3 Fish Oil

2009-04-12T19:33:00.009-04:00

Whether you're a weekend warrior, professional athlete, or simply want to feel healthy, then consider Omega 3 Fish Oil as part of your daily nutritional program.

Documented benefits of Omega 3 are:
* Cardiovascular health
* Protection against strokes & heart attacks
* Improves brain function
* Less depression
* Helps with childhood disorders such as ADD, ADHD
* Protects against cancers such as breast, colon and prostate

And

* Anti-inflamatory which equates to less pain; healthier joints

Baseball has truly become a 52 week sport when you consider off-season training followed by pre-,in- and post-season games and continuous in-season training. No doubt, that such physical demands and stress can conribute to joint inflammation - a contributing factor to tendonitis. The anti-inflamatory benefit of Omega 3 can minimize inflammation and speed recovery contributing to optimal on-field and off-field(gym) performance.

Athlete or not, Omega 3 should be part of a healthy nutritional program.

Go hard in the yard -

Adam

Thank You Dr. Coleman

2008-12-03T19:21:00.007-05:00

Dr. Gene Coleman, Strength & Conditioning Coach for the Houston Astros, has humbled me with his words.Here's what he had to say. Thank you for the compliments Dr. Coleman.---Adam
________________________________________________________

During the off-season leading into the 2008 baseball campaign, the Houston Astros Baseball Club acquired shortstop Miguel Tejada. It was then I learned that Miguel was performing his off-season strength training with Adam Brush, Institute of Human Performance. Having had the opportunity to sit down to discuss training philosophies with Adam it is evident that he understands the demands of the game; as such the club was pleased with the overall strength and conditioning Miguel possessed upon arrival into spring training camp. Adam’s unique perspective on strength training, bridges multi-disciplinary training modalities creating an off-field training environment conducive to the on-field demands specific to baseball. It was this process that helped keep Miguel injury free and on the field during 2008 season.

Coming from a baseball background (as player, coach and strength coach) Adam is capable of earning the trust of ball players from all levels. He is an up and coming baseball strength coach who I believe ‘gets it’.

I endorse Adam and would recommend him not only for my own players, but for baseball players of all levels.

Gene Coleman, Ed. D., CSCS, FACSM
Strength & Conditioning Coach
Houston Astros Baseball Club

Conditioning for Baseball Movements

2008-12-02T21:02:00.022-05:00

Baseball movements are categorized as hitting, throwing, fielding and running. However, let’s focus our attention mainly on movements that support fielding and running. Collectively, these movements can be classified as linear (straight-line) and non- linear (multi-directional) movements that are short (distance) and explosive (power). Due to the fairly short distances experienced in fielding and running, top speed is rarely achieved; meaning that acceleration and an explosive first step should be the emphasis for baseball conditoning movement programs; not the often prescribed long slow distance training(aerobics).

Baseball conditioning programs should include specific movements targeted to improve situations on offensive (singles, doubles, run downs, passed balls, etc) and situations on defensive (charging bunts, fielding routine grounders, hits in the gaps, etc) specific. A perfect example is the 60 yards sprint which many of the baseball purists utilize as a testing protocol. I’m not opposed to running sprints as part of a conditioning program. I just believe that the sprints should be baseball specific. Such as timing your athlete from home to second – that’s 60 yards and that’s baseball. Now, I’m not suggesting that you forego the 60 yard sprint conditioning; continue with it as you will be tested for time. But ask yourself, would you rather be quicker in a straight line over 60 yards or would you rather leg out a double - a 60 yard baseball specific sprint ?

Here are some general baseball conditioning guidelines:

One: Upon the completion of the season, your athlete should take some time off. Once they return to training, implement a general conditioning/training program. The intention is just to get their body moving again. Enhance the integrity of and reacclimate the tendons, ligaments, bones, etc for the training stresses that will be experience in the upcoming training phases. Perform 2-3x per week for 2 weeks. This training can include general biomotor skills, dynamic flexibility, fucntional training modalities such as medicine and stability balls, bands, and free weights. Basic cardio modalities such ellipticals, stationary bikes, treadmills, versa climber can all be included.

Two: For approximately the next 3 weeks progress your conditioning by using the above mentioned cardio modalities for interval based training - repeated bouts of exercise that are short in duration, maximal in effort with sub-maiximal effort during rest - an example may be to sprint on a treadmill for 15s then jog for 30s and repeat.

Three Movement training to prepare for the linear and lateral field work. Ideal if this can be performed on the field, but not necessary. Linear work includes, but not limited to, drills such as the 60 yard sprint(to appease the purists),along with 30 and 40 yard sprints and short distance shuttles. Chutes, weighted vests, running/sprinting hills, tire drags/pulls are just a few modalities to incorporate. Lateral work will include agility drills performed over short side to side(left to right) distances, quickly and explosively...with minimal "game-like" rest. This type of interval training will provide baseball related cardio-endurance & foot-work. Ladders, hurdles, cones, etc are the types of tools that can be utlized for lateral trainng. At some point during this "phase" be sure that drills combine linear and lateral movements. Remember, baseball is neither lateral or linear...It's multi-directional. Performing 300 yard shuttles with a variety of game-like biomotor skills offers a way to train endurance along with linear and lateral movements.

Four: Approximately a month out from the season (includes tryouts, full squad practices, spring training, etc), spikes are on implementing various offensive and defensive baseball related movements. Offensively, implement base running drills: functional 60 yard sprints such as – home to 2nd, , 1st to third, etc, and functional 30 yard drills – base steal, and interval based run downs . It’s important that the ankles thus the knees begin to feel the edges of the bases and angles of the turns (these joints should be ready if you honored the proper strength training & conditioning progressions). Defensively, training includes ground balls (routine and in the gap), bunts, over the shoulder fly balls, etc.

Again, many coaches have their opinion on this subject. These are simply meant as guidelines.

--Go hard in the yard,

Adam

Tire Drags

2008-12-01T21:51:00.023-05:00

Because baseball is a game of quick explosive bursts of power(over relatively short distances) it's rare that top end speed will be achieved. Therefore acceleration and 1st step quickness should be part of your baseball performance training. Along with acceleration, your training needs to include power based baseball movements with a hint of endurance via interval training. And by the way, we're not talking about long slow distance endurance(such as jogging miles and miles) but instead short, quick explosive movements such as running bases,run downs,tracking down fly balls, etc. Although chutes, hill runs, and incline treadmills can be prescribed to train for acceleration and improve baseball "endurance" (when needed), one of my favorite alternative exercises are tire drags. Glutes, hamstrings, quads will get pumped while taking your heart and lungs to new heights (via interval training; max intensity minimal rest) thus enhancing recovery. I know not everyone can get their hands on an old, used tractor tire, but if you can get it a try. It promises to build on-field recovery and stamia - minimizing late game fatigue.

Go hard in the yard--

Adam

The Five Tools

2008-11-24T19:29:00.004-05:00

Baseball performance is measured by FIVE TOOLS. These tools are the gold standard for evaluating a player and are based on a scale from 2 to 8; with 5 being average. Not in any particular order the five tools are identified as:

1) Hitting for Average
2) Hitting for Power
3) Speed; offensively and defensively
4) Arm strength
5) Defensive/Fielding skills

Stay tuned for the arrival of my baseball performance website, www.fivetoolbaseball.com .

Go hard in the yard.

Adam

Baseball Grip Strength

2008-10-04T22:31:00.021-04:00

As stated in my previous Training to the 5th Power blog, I commented on the importance of multi-joint training. As baseball players we cannot underestimate the importance of strong forearms. However, in various baseball performance training circles wrist curls, a single joint exercise usually performed sitting down and having minimal, if any, core involvement seems to be the exercise of choice for creating big forearms. Instead, train for grip strength as muscle integration goes beyond just the forearms. I know this is going to sound real obvious, but the grip strength necessary for hitting and throwing works in unison, not isolation, with the rest of the body. Therefore, training forearms with a single joint, isolated exercise (like wrist curls) just doesnt make sense. Instead perform multi-joint exercies/movements that require grip strength as a by product. One such exercise that also targets the core, is the recline row. Peforming this exercise greatly challenges grip strength so much that grip strength (or the lack of) becomes the limiting factor, not necessarily the prime movers. The recline row can be performed by utlizing nautical ropes (from gym class days) or, my favorite, the JC 2.5" clamp grip with JC 48" specialty straps, designed by JC Santana.

Visit http://www.ihpfit.com/ for these and other training tools.

Be sure to maintain alignment from shoulders to ankles. Start at a body angle of approximately 45 degrees progressing to an advanced level or angle almost paralell to the floor. Each level will challenge grip strength in turn delivering strong forearms.

Go hard in the yard.

Adam

Training to the 5th Power

2008-09-29T22:21:00.007-04:00

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

2008-07-26T20:42:00.001-04:00

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!