Major League Strength
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1 Major League Strength
2 Mission Statement To assist in the development of the modern day athlete by creating action through motivation, education, research, and practical experience
3 Who we are Present in all 50 states and Europe Official Baseball Training Partner of Under Armour
4 Future Growth Coaches Certification Certified Facilities Professional Baseball Training Facility in Orlando, Florida National Coaching Clinics
5 Out-Train Your Sport German Baseball Clinic 2009
6 Introduction Motivation for this Topic.. A Rough Start! Importance of this topic
7 Coach.. I ve I been working out!
8 I have too Coach..
9 Same Program. Same Program.. Different Result Genetic Ceiling.. Know what type of player you are.
10 Introduction STRENGTH OBSESSION What good is it if you can t t use it? Evolution of the Modern Day Baseball Player/ Physique Change Mantle vs. Babe Ruth vs. A-RODA
11 BABE RUTH
12 Joe DiMaggio
13 Reggie Jackson
14 AROD
15 Introduction Demands of the Game/ Expectations of the Fan Fascination with the Look Training Revolution Evolution
16 Functional Training- Strength Triad What is it? TRAIN WITH A PURPOSE P STRENGTH STABILITY
17 Focus on Athleticism
18 Functional Training 3D Training- All Planes to make Gains X- Patterns of Training Ex. SL RDL Training the ability to Produce, Reduce, and Stabilize Force- Acceleration and Deceleration of the Body Inability to Decelerate = Injury
19 Role of the Strength Coach Decrease Injuries Increase Athleticism You MUST Evaluate your Athletes Before giving them a Program (Search for Left Side/ Right Side Balance) Certain Restrictions might Impede an athletes ability to execute Better Athletes are Easier to Coach!
20 Functional Movement Screen
21 Role of the Strength Coach Importance of Training/ Goals of Training ( Injury Prevention/ Bilateral Symmetry- Body in Balance/ Movement Enhancement/ Power Generation) Integration of Injury Prevention into Programming Influence of Physical Therapists on Modern Day Strength and Conditioning Programming Ex. Functional Training/ Core Training
22 Role of the Strength Coach Differences between Strength Coach Philosophies BFS vs. Core vs. Olympic Strength Coach Philosophy vs. Baseball Coach Philosophy MOST STRENGTH PROGRAMS ARE DERIVED FROM FOOTBALL
23 Role of the Strength Coach Strength Coach Philosophy vs. Baseball Coach Philosophy Educate your Strength Coach on the demands of the Game
24 Athlete Compliance/ Modern Day Athlete Mental Makeup of the Modern Day Athlete
25 Vs. The GRINDER
26 The Mentality HAS CHANGED What can I take? Vs. What can I do? Lesson Freaks/ Cage Junkies.. Skills 1st..Athleticism 2nd ( Rocky vs. Russian) Don t t fight them..integration of what they like and what they need; sprinting +ball throws THEY DON T T LIKE HARD WORK!
27 Presenting Coach David Copperfield TRICK THEM!
28 POSTURE 1 st Always teach athletes how to maintain posture, both static and dynamic Ex. Athletic Position, Athletic Position with Shuffle and Field Jump Postures (Rick Peterson)
29 Dynamic Postures
30 Program Design Periodization yields results CHANGE IT UP! Old Principle.. Great Success.. PROGRESSIVE OVERLOAD- only after form is established!
31 Program Design Floating Periodization in Baseball.. Lots of External Variables 1. TRAVEL 2. Scheduling 3. High Pitch Counts/ Innings 4. Fatigue
32 Program Design Have a Plan and Stick to it! Cumulative Effective of Exercise (You can do anything and get a result if you stay consistent) AROD- Pre-game
33 Program Design Intensity; The hidden ingredient to exercise success Benefits of Increased Intensity 1. Body Composition Improvement 2. Increased Cardiovascular Efficiency/ Recovery 3. Body Weight Regulation 4. Greater EPOC- Post Exercise Metabolism
34 Program Design Strategies for Off-Season/ In-Season: 1. Strength Circuits 2. Power Circuits 3. Strength+Power Circuits 4. Metabolic Circuits
35 Rotational Sport Is there Rotation in Your Program? Do you have the Mobility to Create Rotation? Ex. Split Rotation, Quadraped Rotations If not, there goes your Obliques and Hammy s!
36 Rotational Exercise
37 Strength Debate Bilateral Back Squats = Back Pain Olympic Lifts = Perfect Form or Bust Bench Presses = Lets Stabilize the Core
38 Program Design - Strength Strength Circuits Low Rep Ranges (6-8) + Rest Ex. Strength/Core Exercise/ Flex
39 Program Design- Power POWER = FAST STRENGTH BASEBALL= POWER Form!!! Lower body drive creates upper body rotation!
40 Program Design- Power Power Circuits Lower Weights, Higher Speed, Explosive Power Exercise/ Core/ Flex
41 Program Design- Strength/Power Complexes Strength+Power Complex Circuits Strength = Higher Weight Power = Un-resisted
42 Program Design- Metabolic Circuits Foot Quickness, Agilities, Plyometrics, Bike Sprints seconds bouts : 10 Seconds Rest Ex. Jump Rope Rapid Response Base Rotations Bike Sprints
43 Program Design- Bang for the Buck Triples (Strength/Power/Flex) Quads (Strength, Power, Flex, Metabolic) Great In-Season
44 Program Design- Intensity Out-Train Your Sport using High Intensity Training without the HIT- Use the clock.. time doesn t t lie Look at animals!!
45 Conditioning Methods- Progressive Aggressiveness Early Off-Season Season- Standard Cardio Mid-Off Off-Season- Standard Cardio Intervals+ Outdoor Jogging/Biking Late Off-Season Season- Outdoor Intervals/ Striders/ Agility Work Pre-Season Season- High Intensity Intervals/ Sprinting In-Season Season- Position Players-Sprinting with Full Recovery
46 Conditioning Methods- Progressive Aggressiveness Pitchers- Day 1: Low Intensity Distance Ride Day 2: Interval Run Day 3: Low Intensity Run- Striders/ Agilities Day 4: Sprints (10-30 yards) Day 5: WIN
47 Conclusion Gain a Reputation for your Program Time Management- Plan Your Workout Schedule How do you motivate an athlete? Challenge them! Don t t join the statistics of Obesity.. Work those Boys.
48 THANK YOU!
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