Target Group
For the extremely overweight (female 30% body fat +, Male 20% body fat +)
Beginner weight trainer (under 2 years of proper training)
Goal
Fat loss
Health
The Plan
If you fall in this group and have this goal this blog is for you. Understand how you got where you are right now. It did not happen over night. It happened over years of having an unhealthy lifestyle. The good news is you can reverse this in less time than it took to create it. However YOUR LIFE MUST CHANGE! Look inside your self and ask your self "how bad do I want this." If this is your #1 focus then you are ready to succeed. Most people fail by taking on too much at one time. Most trainers do the same when training people. They lay out a detailed list of good foods and a stellar resistance training plan however the trainee is not ready for it. They have yet to create the habits that will allow them to succeed. Each week I will reveal a new habit to form to prime you for some real fat loss.
Week 1
The only thing nutrition wise I want you to do for the next 7 days is to eat a good breakfast with a good protein source in it.
Suggestions:
2-4 eggs with 1 piece of wheat toast topped with almond butter or omega 3 smart butter, greek yogart with granola, protein shake with fruit, bran cereal (measure the actual serving size) with a glass of low fat milk or a combination of any of the choices above for instance a protein shake and cereal, or greek yogart and toast.
your protein sources are the eggs, shake, milk, and greek yogart
No excuses wake up make your meal and at the end of the week you will have eaten 7 good meals and start the formation of the habit of eating a healthy breakfast. If this is too hard then you need to re-evaluate if you are ready to change.
Next training wise for week 1- 1 Hour of Exercise 3 times this week
Pick 3 days and a time each day. This is your time to workout and you need to create this habit. I dont care what you do at this point. Walk, run, or lift as long as its real exercise (babysitting kids, cleaning, doing yard work is not what I am talking about here). 3 days, 1 hour, No Excuse.
Thats it! Do these two things. I will not promise that you will lose weight week 1. This is not about that right now. Right now it is important that healthy meals get introduced on a daily basis and that you create a workout structure which has been lacking in the past. By the end of the month if you create the habits each week you have the structure to move forward and make some incredible progress without regressing. A healthy lifestyle is not a 12 week blitz. Its a lifestyle.
Read next week for week 2!
Thanks
Scott
Tuesday, August 21, 2012
Tuesday, July 24, 2012
Why you fail in fitness: Sticking Points on the Big 3
Why you fail in fitness: Sticking Points on the Big 3: The Big 3 The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to ...
Sticking Points on the Big 3
The Big 3
The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to gain strength, performance, and muscle size. Basically the strength of these 3 movements can limit your development. If you can only bench 225lbs I can promise you that unless you have superior genetics you will never look like you bench 315. A lot of people say "I don't want to bench 400 I just want to look like I do." I can tell you that 90% of people who look like they bench 400, bench close to 400.
Bench Press
The most common sticking point on the bench is off of the chest. Usually because people bounce the bar or pick their ass 3 feet off the bench to get it past this point. This will lead to injury and ultimately no further gains on the bench because the bottom end is not being built.
The Fix
Paused bench- One second pause at the bottom. Do lower reps 2-5 and a fair amount of sets 4-10. You will have to suck up your pride and use a lighter weight for this
Dead bench- Set up a bench in the power rack and set the bar just above your chest. Then perform the bench from that bottom position. These work best using 1 rep. Do lots of sets!
Row-Do a bunch of versions of the row. Upper back strength helps the bottom end.
Overhead Press- shoulder strength also will give you power out the bottom of a bench press.
The second most common is at the top of the bench. This is primarily in very long armed lifters and more advanced benchers.
The Fix
Board Pressing- tape a bunch of 2x6's together (2-4) and sit them on your chest when you bench. This cuts the movement down and helps you work on the top end. The more boards obviously the more weight you can handle.
Extensions- Pick a tricep extension-lying triceps extension, rolling db triceps extension, JM Press, etc.. and murder your triceps! lots of sets and lots of reps. Tall lifters will live and die by the triceps trust me.
Squat
Once again the bottom end of this movement crushes people. Mostly because most trainees don't even squat to the bottom of the movement. To perform an actual squat your hip flexor should be at or lower than the top of your knee. That's parallel. If you quarter squat or "power curtsy" you look like an idiot and get no benefit from this exercise.
The Fix
Paused squats- pause your squat in the hole for a second and then explode up. You can do this with your normal squat stance or Olympic stance (close stance, high bar)
Dead Squats- Like the dead bench, set the bar in the power rack and from the bottom of the squat drive it up from a dead stop. A good variation is to use a safety bar doing these.
Work your Glutes/Hams- If you have access to a Glute Ham Raise do those. If not Stiff leg deadlifts, glute bridges, etc... will help out.
The Deadlift
The deadlifts trouble spot for most is off the floor. A lot of people can keep the bar moving if they can budge it. The cause of this is weak glutes, hamstrings, and lower back. Most trainees can not flex these muscles in the mirror so they don't give a shit about developing them.
The Fix
Deficit Deadlifts- Stand on a plate or if you have 2-4 inch blocks and pull from a deficit. Try to maintain form.
Glutes and Hams- Do the glute ham raise or the exercises I have stated above for the squat. You can add in leg curls as well. If this is a weak point put some volume in these exercises. Also good morning kick ass overall for the deadlift. They should have a place in your program somewhere.
Good Luck and Kick Some Ass
The Big 3 is your bench, squat, and deadlift. They are called the big 3 because they are the 3 best exercises you can perform to gain strength, performance, and muscle size. Basically the strength of these 3 movements can limit your development. If you can only bench 225lbs I can promise you that unless you have superior genetics you will never look like you bench 315. A lot of people say "I don't want to bench 400 I just want to look like I do." I can tell you that 90% of people who look like they bench 400, bench close to 400.
Bench Press
The most common sticking point on the bench is off of the chest. Usually because people bounce the bar or pick their ass 3 feet off the bench to get it past this point. This will lead to injury and ultimately no further gains on the bench because the bottom end is not being built.
The Fix
Paused bench- One second pause at the bottom. Do lower reps 2-5 and a fair amount of sets 4-10. You will have to suck up your pride and use a lighter weight for this
Dead bench- Set up a bench in the power rack and set the bar just above your chest. Then perform the bench from that bottom position. These work best using 1 rep. Do lots of sets!
Row-Do a bunch of versions of the row. Upper back strength helps the bottom end.
Overhead Press- shoulder strength also will give you power out the bottom of a bench press.
The second most common is at the top of the bench. This is primarily in very long armed lifters and more advanced benchers.
The Fix
Board Pressing- tape a bunch of 2x6's together (2-4) and sit them on your chest when you bench. This cuts the movement down and helps you work on the top end. The more boards obviously the more weight you can handle.
Extensions- Pick a tricep extension-lying triceps extension, rolling db triceps extension, JM Press, etc.. and murder your triceps! lots of sets and lots of reps. Tall lifters will live and die by the triceps trust me.
Squat
Once again the bottom end of this movement crushes people. Mostly because most trainees don't even squat to the bottom of the movement. To perform an actual squat your hip flexor should be at or lower than the top of your knee. That's parallel. If you quarter squat or "power curtsy" you look like an idiot and get no benefit from this exercise.
The Fix
Paused squats- pause your squat in the hole for a second and then explode up. You can do this with your normal squat stance or Olympic stance (close stance, high bar)
Dead Squats- Like the dead bench, set the bar in the power rack and from the bottom of the squat drive it up from a dead stop. A good variation is to use a safety bar doing these.
Work your Glutes/Hams- If you have access to a Glute Ham Raise do those. If not Stiff leg deadlifts, glute bridges, etc... will help out.
The Deadlift
The deadlifts trouble spot for most is off the floor. A lot of people can keep the bar moving if they can budge it. The cause of this is weak glutes, hamstrings, and lower back. Most trainees can not flex these muscles in the mirror so they don't give a shit about developing them.
The Fix
Deficit Deadlifts- Stand on a plate or if you have 2-4 inch blocks and pull from a deficit. Try to maintain form.
Glutes and Hams- Do the glute ham raise or the exercises I have stated above for the squat. You can add in leg curls as well. If this is a weak point put some volume in these exercises. Also good morning kick ass overall for the deadlift. They should have a place in your program somewhere.
Good Luck and Kick Some Ass
Thursday, July 12, 2012
Internet Guru's
I love getting new information on fitness and lifting. The internet is full of free information and forums to where you can ask questions and get answers from experienced lifters in what ever field you want. The bad news is that this is where garbage information is passed on by inexperienced internet gurus.
Exception to the Rule
Everyone wants to find a new way to reach their goals with putting in the least amount of work possible. The problem is that most people have to put in work and are not the exception to the rule. 1-2% of the population could eat pop tarts and still be ripped and strong. Odds are you know if your this person already and you probably are not reading a fitness blog. So when someone who has gifted genetics promotes something that does not make sense, odds are it works for just that one person and not the general population.
The Forum Troll and How to Identify Him/Her
The workout forum troll loves to give beginners advice however is a beginner himself. Here are a few ways to identify who this person is and ignore their advice.
*always seems to be showing videos of himself performing a week lift after "a xxx month layoff"
*always seems to be commenting on competition lifters or physique competitors videos "oh anyone can look like that on Juice" or "Their arching during the bench and its cheating if you do that" or "who wants to be fat and lift that much" or "I could squat that much at parallel but I only squat ASS TO GRASS!"
*Has a back double biceps pose as his picture and does not look impressive
*Has an excuse of why they don't compete
*uses terms like ATG squats, Clean Bulk, and Body Recomposition
The forum troll has never competed because he/she is too weak and has not achieved a good enough physique to do so. They offer excuses like being super ultra drug free and figure that anyone better than them must be on drugs. The reason not to listed to this guy is because why listen to someone who has not accomplished himself what you want to accomplish. If you want to bulk up why would take advice from someone who is 6-0 tall and 190lbs. He obviously has not bulked up...If you want a bigger bench press why would you listen to someone who can only bench 225. Thats not a big bench press.
Who to Listen To
If you go on to fitness forums listen to the competitors. They will not steer you wrong. Odds are if someone is giving you advice and you look at their profile and see nothing impressive, you should steer clear. These assholes are usually the ones bouncing bench press bars off of their sternums, curling in the squat rack, doing skull crushers on a bench press, and other various clown shit that if you follow their lead you will get yourself hurt or laughed at by anyone with sense. There is a lot of "broscience" out there try to steer clear and you will get results.
Thanks Scott,
Helping identify gym assholes since 2001!
Exception to the Rule
Everyone wants to find a new way to reach their goals with putting in the least amount of work possible. The problem is that most people have to put in work and are not the exception to the rule. 1-2% of the population could eat pop tarts and still be ripped and strong. Odds are you know if your this person already and you probably are not reading a fitness blog. So when someone who has gifted genetics promotes something that does not make sense, odds are it works for just that one person and not the general population.
The Forum Troll and How to Identify Him/Her
The workout forum troll loves to give beginners advice however is a beginner himself. Here are a few ways to identify who this person is and ignore their advice.
*always seems to be showing videos of himself performing a week lift after "a xxx month layoff"
*always seems to be commenting on competition lifters or physique competitors videos "oh anyone can look like that on Juice" or "Their arching during the bench and its cheating if you do that" or "who wants to be fat and lift that much" or "I could squat that much at parallel but I only squat ASS TO GRASS!"
*Has a back double biceps pose as his picture and does not look impressive
*Has an excuse of why they don't compete
*uses terms like ATG squats, Clean Bulk, and Body Recomposition
The forum troll has never competed because he/she is too weak and has not achieved a good enough physique to do so. They offer excuses like being super ultra drug free and figure that anyone better than them must be on drugs. The reason not to listed to this guy is because why listen to someone who has not accomplished himself what you want to accomplish. If you want to bulk up why would take advice from someone who is 6-0 tall and 190lbs. He obviously has not bulked up...If you want a bigger bench press why would you listen to someone who can only bench 225. Thats not a big bench press.
Who to Listen To
If you go on to fitness forums listen to the competitors. They will not steer you wrong. Odds are if someone is giving you advice and you look at their profile and see nothing impressive, you should steer clear. These assholes are usually the ones bouncing bench press bars off of their sternums, curling in the squat rack, doing skull crushers on a bench press, and other various clown shit that if you follow their lead you will get yourself hurt or laughed at by anyone with sense. There is a lot of "broscience" out there try to steer clear and you will get results.
Thanks Scott,
Helping identify gym assholes since 2001!
Friday, July 6, 2012
Functional Strength
What Is Functional Strength Training
Functional strength training is the new buzz work for fitness trainers to show their clients their "expertise" and not get them results. Usually a trainer will put an overweight, non-trained individual on a wobble board or stability ball and have them do light dumbbell exercises. The idea of this is that you stimulate the core...but are you really making a difference?
Real Life Function
In real life your body works as a system to accomplish tasks that we require. Most commonly in every day life we sit and stand (the squat). We pick things up and put them down (the deadlift). We push things away from us (the bench press). We lift things over our head (the barbell overhead press). And we also pull things (the barbell row). This is why nothing is more functional than barbell training. Barbell training adds a load to the basic movement we perform all the time. For instance sit on the toilet. You just did a squat. I am sure you can see how adding weight to this function will increase quality of life. Especially in the older population who find it tough to complete these simple tasks. Using the barbell also trains the body as it is meant to be trained...as a system. Isolation exercises are good to train just a single muscle but does not do much of anything to get stronger. Isolation exercises are made popular by bodybuilders who have developed massive physiques through weight training. These leak into regular folks training and often over take basic barbell training which ultimately develops muscular strength and size the best. The reason is usually A) its easier B) people associate a "pump" or "burn" to be a good workout or C) They are not comfortable with barbell movements.
So What About Stability Training?
This training can be a good supplemental or finishing exercise to someone who performs a sport or activity that needs stability. This should not substitute basic barbell training. My best results in strength and size came from barbell training. When I trained like a pro bodybuilder I go too wrapped up into feeling a pump and training each muscle and forgot to get strong. Strength develops the muscle along with other factors. But if you do not increase strength you will not build muscle for very long.
Trainers
Remember a trainer should not be judged by the bull shit they say to you but their expertise in exercise science. You would think a certification or degree would make every trainer credible but it doesn't. Most of the fitness industry is driven by wanting to be different and selling you something. It does not mean it is right. Our anatomy functions as a system and genetics determine the insertions of muscles which gives each muscle its appearance. "Shaping" a muscle does not exist. You can either make it bigger or smaller. Do your self a favor and learn basic barbell lifts and improve your life. If you don't know how to do perform these lifts correctly I highly suggest you buy the book Starting Strength by Mark Rippetoe. It is the best book on fitness ever written in my opinion.
Kick some ass for a change!
Thanks for reading
Functional strength training is the new buzz work for fitness trainers to show their clients their "expertise" and not get them results. Usually a trainer will put an overweight, non-trained individual on a wobble board or stability ball and have them do light dumbbell exercises. The idea of this is that you stimulate the core...but are you really making a difference?
Real Life Function
In real life your body works as a system to accomplish tasks that we require. Most commonly in every day life we sit and stand (the squat). We pick things up and put them down (the deadlift). We push things away from us (the bench press). We lift things over our head (the barbell overhead press). And we also pull things (the barbell row). This is why nothing is more functional than barbell training. Barbell training adds a load to the basic movement we perform all the time. For instance sit on the toilet. You just did a squat. I am sure you can see how adding weight to this function will increase quality of life. Especially in the older population who find it tough to complete these simple tasks. Using the barbell also trains the body as it is meant to be trained...as a system. Isolation exercises are good to train just a single muscle but does not do much of anything to get stronger. Isolation exercises are made popular by bodybuilders who have developed massive physiques through weight training. These leak into regular folks training and often over take basic barbell training which ultimately develops muscular strength and size the best. The reason is usually A) its easier B) people associate a "pump" or "burn" to be a good workout or C) They are not comfortable with barbell movements.
So What About Stability Training?
This training can be a good supplemental or finishing exercise to someone who performs a sport or activity that needs stability. This should not substitute basic barbell training. My best results in strength and size came from barbell training. When I trained like a pro bodybuilder I go too wrapped up into feeling a pump and training each muscle and forgot to get strong. Strength develops the muscle along with other factors. But if you do not increase strength you will not build muscle for very long.
Trainers
Remember a trainer should not be judged by the bull shit they say to you but their expertise in exercise science. You would think a certification or degree would make every trainer credible but it doesn't. Most of the fitness industry is driven by wanting to be different and selling you something. It does not mean it is right. Our anatomy functions as a system and genetics determine the insertions of muscles which gives each muscle its appearance. "Shaping" a muscle does not exist. You can either make it bigger or smaller. Do your self a favor and learn basic barbell lifts and improve your life. If you don't know how to do perform these lifts correctly I highly suggest you buy the book Starting Strength by Mark Rippetoe. It is the best book on fitness ever written in my opinion.
Kick some ass for a change!
Thanks for reading
Saturday, June 30, 2012
Lose fat and Gain Muscle at the Same Time!
This is the goal of damn near every 175lb guy in the gym. I should know I was one of them for a long time. All you have to do is flip through a fitness magazine and you will see these promises of "gain 20lbs of muscle while losing fat." This claim is ridiculous sans Trenbolone.
Reality
Once I came to the realization that 200lbs on a 6 foot 2 guy is just not big I decided to just suck it up and put on weight. This taught me an important lesson, Have 1 Goal! Before I always wanted to see at least an ab or 2 when I was "Bulking." What would happen is that I would gain no weight and stare at the mirror making up places where I thought extra muscle had grown. So this time I ditched the mirror and told myself I was going to get fat! 65 pounds and a year and a half later I actually fill out a T-shirt and only have a bit of a gut. Why strategy #1 failed is pretty basic. In order to gain you need a calorie surplus. Just like to lose you need a calorie deficit. So what made me think I could do both at once?
Over-thinking
Every beginner has a theory about how to work out through what they think will make sense. In my case I thought just eating more of good foods would help me gain a lot while being lean. Reality is you cant do both well. I gained a little and didn't put on much fat. But nothing noticeable. Bottom line is I wanted 2 opposite goals and that never turns out good.
What to do
If you are a skinny bastard (160-190 depending on height) it is in your best interest to gain some weight first. Put on a good 40-50lbs...yes I said 40-50. Do it in the winter where you will not be walking around shirtless (God made winter for us to bulk). Then come spring time drop the excess body fat. Out of 40lbs if you put on a solid 15-20lbs of muscle you will be noticeably bigger when you cut down. This will trump the 5-10lbs you may put on while trying to stay lean. And if you are a fat bastard work on getting lean first. Keep your protein high to keep muscle that you have. Then hit a bulk after you have leaned down to the point where nothing hangs over your belt.
And if your a guy and don't wanna look "jacked" I cant help you. All I can say is enjoy your skinny jeans and Hipster music and stay out of the gym.
Reality
Once I came to the realization that 200lbs on a 6 foot 2 guy is just not big I decided to just suck it up and put on weight. This taught me an important lesson, Have 1 Goal! Before I always wanted to see at least an ab or 2 when I was "Bulking." What would happen is that I would gain no weight and stare at the mirror making up places where I thought extra muscle had grown. So this time I ditched the mirror and told myself I was going to get fat! 65 pounds and a year and a half later I actually fill out a T-shirt and only have a bit of a gut. Why strategy #1 failed is pretty basic. In order to gain you need a calorie surplus. Just like to lose you need a calorie deficit. So what made me think I could do both at once?
Over-thinking
Every beginner has a theory about how to work out through what they think will make sense. In my case I thought just eating more of good foods would help me gain a lot while being lean. Reality is you cant do both well. I gained a little and didn't put on much fat. But nothing noticeable. Bottom line is I wanted 2 opposite goals and that never turns out good.
What to do
If you are a skinny bastard (160-190 depending on height) it is in your best interest to gain some weight first. Put on a good 40-50lbs...yes I said 40-50. Do it in the winter where you will not be walking around shirtless (God made winter for us to bulk). Then come spring time drop the excess body fat. Out of 40lbs if you put on a solid 15-20lbs of muscle you will be noticeably bigger when you cut down. This will trump the 5-10lbs you may put on while trying to stay lean. And if you are a fat bastard work on getting lean first. Keep your protein high to keep muscle that you have. Then hit a bulk after you have leaned down to the point where nothing hangs over your belt.
And if your a guy and don't wanna look "jacked" I cant help you. All I can say is enjoy your skinny jeans and Hipster music and stay out of the gym.
Friday, June 15, 2012
Athletic Training Failures and Fixes
Training Athletes is awesome, they rarely complain and are driven in ways most people can not understand. However over the years many people train athletes the wrong way. I was a pitcher back in the day at a semi high level. My weight training consisted of squatting and leg work. Bench pressing and overhead pressing was a sin in most trainers books for pitchers. Also they made me run long distance for my conditioning which is also all wrong. For purposes of this blog I will use baseball as an example but explain how to train for other sports.
Energy Systems
When you train an athlete you need to train them to excel in the energy system they use. Baseball is an explosive sport. Throwing a ball takes less than a second. Swinging a bat takes less than a second. So basically it is a power sport (using the ATP-CP system). This is why steroids kicked ass for baseball. It makes no sense for a baseball player to run long distance. They should be sprinting and doing explosive conditioning. Same goes with soccer. How many coaches make their players jog 5-10 miles. Soccer is a sprint sport and should be trained as such with intervals.
No Defined Seasons
Sport needs to be trained with an off season for growth and strength, pre-season for more skill specific exercises, and in season for maintaining and rehabbing from the rigors of the sport. In most sports it is impossible to gain strength and size during the season. This is why the off season is very important. Off season training should include heavy compound movements to get stronger and bigger. Pre-season should include more skill specific exercises (swinging a heavy bat against a tire, plyometrics, sprinting, what ever exercises benefit the sport). Pre-season should also concentrate on injury proofing the body with ankle, rotator cuff, shoulder, elbow, and other joint strengthening exercises. In season should be whatever the athlete needs to keep their strength and prevent injury.
Common Weaknesses
There are 2 or 3 weaknesses that most athletes posses and I think it can be linked to training what you see in the mirror vs. training the functional muscles. Hamstring weakness is very common. The hamstring is what accelerates you forward when you run and perform explosive movements. A lying leg curl just wont develop this muscle. A Glute Ham Raise is the perfect choice for developing this muscle. Stiff leg deadlift, Romainian deadlift and Box squats will also develop this muscle. Next is hips / hip mobility. Squatting to correct depth will cure this as well as deadlifting. Also learn hip mobility exercises to keep your mobility in the hips which helps an athlete change directions and rotate quicker. The final weakness is the upper back. Rowing, face pulls, scarecrows, scap retractions, etc.. will cure this. A strong upper back will protect against a lot of upper body injury during a season. Especially baseball where the upper back decelerates the arm during throwing.
Putting it Together
If I were training a pitcher in the off season I would concentrate on a powerlifting type program with extra shoulder rehab work. Abdominal work is a must to transfer power. Grappler, sledge hammer work, and med ball work is a staple to build rotational strength.
Pre Season I would limit the volume with the weights and pull the percentage down to 60-80% of max for weight work. A concentration on Plyos and Mobility is important. Sprinting and Throwing during this period is a must.
In season I would have the athlete lift based on weather or not they were a starter or every other day pitcher. Mostly training muscle groups and getting blood into the muscle so recovery can speed up.
This is just a sample and athletic training is complicated. If I knew the what I know now I may still be playing. I had major upper back weakness causing injury in my sub scap which put me out of the game. Had I known how important attacking these specific weaknesses were I could have prevented injury.
Thanks for reading!
Energy Systems
When you train an athlete you need to train them to excel in the energy system they use. Baseball is an explosive sport. Throwing a ball takes less than a second. Swinging a bat takes less than a second. So basically it is a power sport (using the ATP-CP system). This is why steroids kicked ass for baseball. It makes no sense for a baseball player to run long distance. They should be sprinting and doing explosive conditioning. Same goes with soccer. How many coaches make their players jog 5-10 miles. Soccer is a sprint sport and should be trained as such with intervals.
No Defined Seasons
Sport needs to be trained with an off season for growth and strength, pre-season for more skill specific exercises, and in season for maintaining and rehabbing from the rigors of the sport. In most sports it is impossible to gain strength and size during the season. This is why the off season is very important. Off season training should include heavy compound movements to get stronger and bigger. Pre-season should include more skill specific exercises (swinging a heavy bat against a tire, plyometrics, sprinting, what ever exercises benefit the sport). Pre-season should also concentrate on injury proofing the body with ankle, rotator cuff, shoulder, elbow, and other joint strengthening exercises. In season should be whatever the athlete needs to keep their strength and prevent injury.
Common Weaknesses
There are 2 or 3 weaknesses that most athletes posses and I think it can be linked to training what you see in the mirror vs. training the functional muscles. Hamstring weakness is very common. The hamstring is what accelerates you forward when you run and perform explosive movements. A lying leg curl just wont develop this muscle. A Glute Ham Raise is the perfect choice for developing this muscle. Stiff leg deadlift, Romainian deadlift and Box squats will also develop this muscle. Next is hips / hip mobility. Squatting to correct depth will cure this as well as deadlifting. Also learn hip mobility exercises to keep your mobility in the hips which helps an athlete change directions and rotate quicker. The final weakness is the upper back. Rowing, face pulls, scarecrows, scap retractions, etc.. will cure this. A strong upper back will protect against a lot of upper body injury during a season. Especially baseball where the upper back decelerates the arm during throwing.
Putting it Together
If I were training a pitcher in the off season I would concentrate on a powerlifting type program with extra shoulder rehab work. Abdominal work is a must to transfer power. Grappler, sledge hammer work, and med ball work is a staple to build rotational strength.
Pre Season I would limit the volume with the weights and pull the percentage down to 60-80% of max for weight work. A concentration on Plyos and Mobility is important. Sprinting and Throwing during this period is a must.
In season I would have the athlete lift based on weather or not they were a starter or every other day pitcher. Mostly training muscle groups and getting blood into the muscle so recovery can speed up.
This is just a sample and athletic training is complicated. If I knew the what I know now I may still be playing. I had major upper back weakness causing injury in my sub scap which put me out of the game. Had I known how important attacking these specific weaknesses were I could have prevented injury.
Thanks for reading!
Subscribe to:
Posts (Atom)