Wednesday, October 10, 2007

Off-Season Strength Training for Baseball

I want to gain size and strength this winter for the upcoming baseball season. What do you recommend?



There are two goals of an off-season weight training program:

1. Aid in the preventiopn of injury to the shoulder, elbow, hips, legs, and trunk.

2. Develop a stronger and more durable athlete by increasing overall strength.

Weight training is a small piece of the puzzle when talking about the development of an off-season program. Flexibility, speed, agility, power, conditioning, balance, stability, mobility and coordination are all important in the development of the total baseball player.

You should train the entire muscle structure of the body as safe as possible. Stronger muscles produce more force, which allows the player to play stronger. A comprehensive program concentrates on increasing overall strength with emphasis on the shoulder complex, torso, hips and legs. Do not concentrate on over developing the muscles of the chest with excessive pressing movements. The upper body lifts should concentrate on the muscles of the back and posterior areas of the shoulder. Remember that the majority of the injuries in baseball are shoulder (rotator cuff and labrum), elbow, core, and hip related. Concentrate on improving strength in these areas during your training.

Be consistent with your training, add weight progressively, and make sure that you incorporate post-workout stretching. Follow a good nutritional plan that will provide you the required number of calories to feed the muscles and help with recovery. Train hard, but smart.