Posted by: Sean () on Mon Oct 20 13:13:10 2008

> > > Hello,
> > >
> > > I wanted to know if anyone has used a program with success of building power in swinging. What are the best lifting exercises you can do to get more power in your swing.
> > >
> > > Thanks,
> > > Yogi
> >
> > Yes,
> >
> > There are many things you can do, what I would not do is just believe in "one" method or who people claim to have the training secret to success.
> >
> > It takes many years of training to reach your potential. World class athletes such as track and field develop up to 4 year plan to be at their best for that one moment.
> >
> > You must use weight lifting to develop your full potential. And it doesn't happen overnight, it takes years.
> >
> > There are some great functional exercises, that create short term results, but it's a good idea to keep them in your routine as you make them more advanced.
> >
> > Bottom line is, you just have to do the work. You have to be willing to put out the "effort". Once you start exercises consistently and you slack off, you will not feel very good, so you go and exercise and it makes you feel better. You have to be willing to reach that point, and while at first it takes more effort, it does not feel like effort after a certain point.
> >
> > Don't believe the "hype" of anyone claiming they have the secret. Like anything people are just trying to make money and will lie about anything just to make an easy buck.
> >
> > Shawn
>
> I agree completely Shawn. There comes a point for anyone who exercises routinely when they feel bad about missing a scheduled workout. But it takes a while before you get to that point.
>
> I strength train to stay in good "general shape" so I don't wear out during the season, but I don't think there are any exercises that REALLY improve batspeed or add 5-10 mph to your batspeed, if you're using proper mechanics. I use to use linear mechanics (arm swinging basically) which required really strong arms to push the bat at the ball, but now that I use rotational mechanics which rely on the hips I realize that arm strength is somewhat pointless when it comes to the baseball swing.
>
> I know I'll get crucified for saying this but I don't think leg strength is all that important either. At least not in terms of static movements like how much someone squats or deadlifts. The baseball swing is a ballistic movement so increasing the potential of static muscle contractions isn't going to increase the intensity of ballistic muscle contractions.
>
> I perform exercises (using that Sparqs training system) that are said to increase the intensity of the impulse that powers the baseball swing. Whether or not these exercises actually work I don't know. But I do know they help me stay in shape so I do them anyway.


Getting the right mechanics down is the primary goal, obviously, you can do the right kind of exercises but if your skill of hitting a ball isn't the best, it's all for naught. Now if your skill is good, add the right workout, then you've got something.

What you want to do is full body exercises. There's no slow heavy movements in baseball, so lifting heavy weights - besides getting a general level of fitness (which takes about 4-7 weeks to get) before working towards a more specific level of fitness - makes little sense. You'd just be wasting time. You want to work on being explosive! Tax the same system you'll be using on the field.

All workouts should revolve around variations of - and please note there are 20-80 variations of - the following...

Squat (or quad dominant exercises)
Deadlift (or hip dominant)
Push Press (vertical press)
Power Clean and Power Snatch (Olympic Lifts)
Pullups (Vertical Pull)
Pushups/DB bench (horizontal press)
Rows (horizontal pull)

Typically we will use a weight between 40-65% of a 1 rep max aimed an optimal bar speed and controlled, not slow and controlled. In order to gain fast-twitch a muscle must be exposed to that type of recruitment.

You have to find the right balance between weight on the bar and bar speed. Too heavy a weight and bar speed is very slow. Too light a weight and not enough resistance. The key is developing the ability to generate force, which happens 40-65% of 1 RP.

So as an example:

Monday:
Front Squat
Dumbell Shoulder Press
Pull Ups
Dumbbell bench
Core stuff

Tuesday:
Hitting and Running

Wednesday:
Power Cleans
Jumps Squats
Jump Shrugs
Bent Over Row
Core Stuff

Thurday:
Hitting and Running

Friday:
Squats
Deadlift
Chin-ups
Reverse Flys
Core Stuff

Now for core stuff, core postural holds such as planks, side planks, and bridges + medball exercises (Make sure you're using a ball that's not too heavy. If you train yourself to be slow, you'll become slower [which means losing velocity both throwing and hitting])

http://www.youtube.com/watch?v=dB4Seksx0zw Also has good medball excercises, especially at 1:39
And the ones on this video http://www.youtube.com/watch?v=aHmmsKRqXiU&feature=related

You really want to work the specific movement patterns that are in baseball. This will transfer over to the field.

Also, keep in mind that proper post-workout nutrition helps speed recovery so you maximize your training sessions and are fresher for the next one.

The general rule of thumb is a 2-1 carb to protein ratio within 30 minutes following your training session.

This can come in the form of a drink or whole food, but since most people do not like to eat immediately after their workout and are usually away from home when training, the drink is easiest way to get these nutrients.

Lastly, make sure you do a dynamic warm up before you excercise, and before you play in any sport, as static stretching reduces speed, strength, and force production, and doesn't decrease the risk of injury (it can actually increase it). It also increases DOMS (delayed onset muscle soreness).

What you want to do then is a dynamic warm up:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or if you live close enough, a hot 10 minute shower. The goal is to raise the body temperature 1 - 1 1/2º C.