Baseball workouts and conditioning...

[Tadpole]

Curious to see what the fellow baseball players from NT do in their workouts and conditioning...from lifting and practicing day in and day out.

[Mop]

in college it looked roughly like this :

Offseason Mon - fri 30 -40 min of cardio/agility/speed drills in the am

In the afternoon full body 3 times a week the other two days did drills for things or swimming.

as season got closer less weight more power on leg and shoulder based things.

season did agility and team drills in the afternoon /practice in the am did 3 days a week of str training. Weekends we usualy had scrimmage or tournements to go to.

[Mop]

More elaborate but will have to type over a couple diff times so may not be completly finished when you read


Offseason AM work outs:

Track work :
spring 100 walk 1000, sprint 200 walk 100, sprint 300 walk 100 sprint (run0 400 ) walk 100 then go back down starting at another 400 run

four corners; ( basicaly base path )
jog - skip - highknees - shuffle - capioca - butt kickers - bear crawl - jog

Varied cone drills, usualy with short distances

Sprints on field
flat 40s walk 5 yard then another forty rest 30 sec then repeat 5 times
20 yards same as above cept rest for 15 sec and repeat 5 times

finish with 1 mile slow jog.


Weights :
day 1
Deadlift
squat
good mornings
bent over rows
incline press
standing shoulder press

day 2
stiff leg dead lifts
box jumps
lunges
pull ups
bench
power cleans


day 3
front squats
power lift shoulder press
varied rows
good mornings
db press
little band and ball work

[Xaiveir]

I did very little weight lifting, and concentrated more on flexibility and balance drills outside of the cages.

Spending every day in the batting cages gave my body the full workout needed for the muscles used. Couple that with fielding drills, some running, and swimming 4 times a week, yoga/pallates (spelling?) i never spent a day in the weight room.

If you are really serious about baseball spend as much time in the batting cages as possible. 6 nights a week for 2 hours a day is what i use to do. Flexibility is one of the biggest things for baseball players.

[Mop]

=p that was for offseason and i was a pitcher so np had to develop str w/out tearing my shoulder up

[Tadpole]

i used to go to the cages a lot, but there arent many around my area. i bought a huge net and tee in my back yard and hit off that a ton, couple hours a night.

i need to get into yoga. my flexibility is absolutely horrible.

[Tadpole]

What would be better ya think to help gain weight? Protein shakes or creatine?

[Gidan]

Back when I was playing, I hit our schools batting cage atleast 5 days a week and was in the gym 6 days a week lifting weights. Atleast a few mile run 7 days a week.

That was a jist of my workout schedule for almost all of HS, modified a bit in college with less time in the cages and more time on the water rowing.

[Tadpole]

I've been taking creatine and like it. I think I might switch to protein shakes and stuff though, cause they seem like would help me gain more weight quicker. Don't wanna take them both at the same time.

[Xaiveir]

Creatine is a waste, i would not recommend it. First, creatine really only adds water weight. Second the body naturally produces creatine, by ingesting creatine in larger doses for long periods of time, the body will stop producing creatine naturally.

[Tadpole]

Yeah, the body produces about 2g of it a day, from proteins. It is made from creatinine, which is actually in the proteins you eat. Creatine actually does help. When I took it, it started working after a week or two. For example, when I would curl, I could normally curl 6 sets and then be a little tired and fatigued. After taking the creatine I could do about 20 or so without feeling fatigued. Worked pretty well from my experience.

[Narrock]

Creatine does work. I just think it's overhyped and a lot of people make it out to be a bigger gift than it actually is. If you take too much though it can mess with your joints. Mark McGuire ran into that problem too. Just remember... everything in moderation. Don't get over-zealous with any supplement.

[Tadpole]

I have never found in all of my research it giving you problems with your joints. Mark McGwire took HgH and Andro, not creatine. The only thing that creatine will do is give ya diarrhea, cramping, headaches, etc. all that minor shit that can be prevented if you keep hydrated each day with plenty of water.

[Gidan]

Accourding to physical trainer who did his doctoral dissertation on the effects of creatine. It causes men testicals to as he put it shrivel up. He strongly advised none of us to use it.

[Xaiveir]

After quite afew tests, and quite afew years of my conditioning trainer studying it he advised me against it. For awhile though, him and most trainers were pushing it like it was drugs. Creatine, drink it drink it drink it.

I would advise against it, just take protein shakes. Remember too, dont try and pack on alot of muscle for baseball. Quickness, hand eye coordination, flexibility, and reaction time are your biggest attributes.

Really work on speed training for baseball too. Remember speed never ever slumps.

[Tadpole]

Yeah, I just wanna put on like 10-20lbs.

[Xaiveir]

How much do you weight now Tad?

[Tadpole]

i am 5'9 150lbs

i wanna get up to 175

this is my last year in high school, hoping i can reach that when i get out.

[Gidan]

I was about 6'1 175ish my senior year of HS, Ended bac down in the 155 ranking in college. Felt like a good weight at the time

[Mop]

to gain weight add in 250 calories a day will gain a pound every 10 days or so w/out body fat going up too much... if you work sprints / stairs instead of jogging (if you do) you will gain about a pound every 2 weeks on avg

[10sun]

Drink beer, eat wings, and watch sports.

You will develop the best strategies while off the field and will just shake your head and cry at the ineffective coaching techniques you witness.

-Adam

[Gidan]

Bananna milk shakes will gain you a few pounds, drink atleast 3 a day and you will gain weight in no time, though probably not the weight you want to gain