Links to fitness websites etc.

[Tae-Bo]

I'm going to start training my cousin for baseball soon, currently I have a good knowledge base about strength training and what not, but his sprint form is absolute shit.

Basically I'm looking for websites that are dedicated to overall athletic training, hopefully sprint programs or something like that.

I have a rough idea about what his (and mine) routine will look like, but I want to read some more about what is out there and hopefully get some new ideas about training.

Some websites I use/have used (in case you clicked looking for links)

http://www.wannabebig.com (tons of good info on bodybuilding and weightlifting)

http://www.combatconditioning.com (what i use for calisthenics...the guy that runs it is a bit annoying and sounds like a used car salesman, but his base exercises are great and actually do work well...i have the book incase anyone is interested and wanted more info, rather than buying it themselves)

[Tae-Bo]

also for those that do work out - should i make a new thread so we can post our routines and what not?

[Ouchyfish]

That would be a great idea!

[Tadpole]

ask me any questions about baseball training ya want ~ i will answer em

[Mop]

I can help you out with sprint form, most sites that are dedicated for that stuff are pay


Try http://www.ptonthenet.com - they have some great info I will PM you my loggin there

[Mop]

http://sportspecific.com/

another great site that I use with lacross players - I use someone elses loggin though for it > <

and this is meant to help teach kids how to do stuff

http://www.coacheseducation.com

[Mop]

In reguards to sprint / run form what is wrong with it I maybe able to help pinpoint the muscle function for you

[Tae-Bo]

that would be PIMP

thanks a ton, this will help a lot


tonight we're running sprints so i'll watch his form and see what's up with it

[Mop]

watch his feet do they go inside, outside

do his knees buckle inward/outward?

does he lean forward, stand up strait ect.

Feet/hips/ leg roation ae the big ones.

[Tae-Bo]

i'm buying a monthly subscription to that ptonthenet place

that is like exactly the kind of stuff i was looking for

now i'm probably not going to sleep this week because i'll be reading too much ~_~

[Mop]

It is an awsome site,

I keep printing articals so when I quit I have a good refrence library

[Tadpole]

i would recommend buying a tee for him to hit off of...it helps getting your swing down, and a sense to drive the ball up the middle. also, buy racquet or tenis balls (i prefer racquet balls) and throw them outside against a hard surface, like a wall (i throw em against my barn). start out throwing it soft then gradually increase the speed to where you are throwing it fast. this will strengthen your arm (do it until it is tired/sore). another thing to help your arm is long tossing. start out by just throwing with eachother until you are warmed up, then after each throw, take a step back. keep doing this until the ball takes a bounce or two to get to you. this will also help strengthen his arm. if it hurts the next day, let him rest a day. i did this and i have the strongest arm on my team.

btw, getting hit by an 85 mph fastball right on the forearm during bp sucks, then catching and having a foul tip hit your wrist right below where you got hit earlier sucks even worse.

[Ouchyfish]

Tie his legs to each other at the ankle for the stance. Should become routine.

[Mop]

Start - this is about a 40 min run work out give or take the idea is at a track but you can do it in a parking lot np

Beginging @ warm up.

Stretches to make sure the hamstrings/IT band / quads are longer muscles

400 meter warm up jog

100 meter sprint
100 meter slow jog
200 meter sprint
100 meter slow jog
300 meter sprint
100 meter slow jog
400 meter sprint
100 meter slow jog

after this going to take a bit to work form in, after each functional move, jog roughly 100 meters then rest 15 20 seconds

2 sets of butt kickers
2 sets of Bounding
2 sets of hurdle legs
2 sets of high knees
2 sets of skips

after this repeat
100 meter sprint
100 meter slow jog
200 meter sprint
100 meter slow jog
300 meter sprint
100 meter slow jog
400 meter sprint
100 meter slow jog


the last part is for short sprints

4 20 meter
4 40 meter
2 60-80 meter

400 meter cool down jog

after stretch Hamstrings - quads


This routine is meant really to imrpove form not speed for the most part it will develope speed from the form.

[Mop]

My personal suggestion would be a full body work out - to help make running more fluid since you are using your whole body at once while sprinting this training works the same way and work everything in circut/superset forms

1- Single leg dead lift with press - Lat pull down 10 - 12 of each

2- Mountian Squats (30, 20, 10,7, 4, 7 10, 20 , 30 reps) Push ups in between no more than 12

3- Stiff leg deadlift with Upright rows 10-12 of each

4- Incline press (dumbells ) with leg ext ( power up, slow down ) 10 or so of each

5- Reverse Curls ( start light and keep adding weight for every 10 reps until failure - next set start where you failed last ) with dips or tri pull downs

6- Oblique tosses with full sit ups

7- PLank hold to leg raises


The focus behind this is to make your back and hamstrings work more fluidly causing you to put more power out with every stride.

[Tae-Bo]

aight thanks


we didn't do sprints last night because he was crying after weights and was too tired

however we will do this on thursday.


His hamstrings are crazy weak, like compared to the rest of his body they are laughable. This has much effect on his form and running and what not, no?

[Mop]

hamstrings are where your sped is primarly pulled from they also help slow the leg down on impact to protect joints... hamstrings = runners best friend + they help lower back str and potior oblique strength