Posted by: ernie roy (prd530@msn.com) on Mon Jan 4 16:03:48 2010

> > > I was curious if weight lifting (heavy) during the baseball season should be done and if it affects you negativley, maybe slowing you down, make you throw differently and slower, and making you swing differently and slowing the swing down etc.... or if it should only be done in the offseason. If someone could please let me (and maybe some workout tips) know asap would appreciate it.
> > > thanks.
>
> You can workout during the season. The key to any workout program is to not overdo it and particularly to not develop any overuse injuries. A good workout program will have flexibility training in it as well. You can probably find some stuff on youtube.
>
> Personally, I would focus on explosive movements and not worry much with how much weight you lift. Would use lighter weights and work for an athletic build rather than a body builder type build. You can also turn your weight lifting workout into a cardio workout by never stopping. Just immediately go to the next exercise to keep your heart rate up. Marathon workout sessions are also too much. See if you can develop a routine that lasts 30 to 40 minutes with non-stop exercising.
>
> One of my favorite things to do is hit a commercial tire with a sledge hammer. U can probably find an equipment company or someone to give you a worn out tire. Then go buy a big sledge hammer for $20 at Home Depot. Hit that tire 80 to 100 times a day using two hands. Also swing the sledgehammer hard with one hand some. Bar your lead arm when you hit the tire.
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> If you have access to an exercise bike turn the resistance up really high where it is hard to pedal. Ride for 3 to 5 minutes several times during the workout.
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> This web site has great hitting information. Take the time to look at Jack's youtube videos and look at a little bit at a time to understand how to hit the ball hard. Send him a video clip and let him analyze it. All the working out in the world won't compensate for bad mechanics.

Let me throw in my 2 cents. This comes from someone with a 30+ year background in powerlifting, a certification in strength and conditioning, and 22 years as a Physical Therapist. Torque is absolutely right when he states all the strength in the world won't make up for bad mechanics. Good technique is something you cannot have too much of. I worship physical strength. In baseball however, you do not need to bench press 500 lbs to be a great player.
Studies do show however, that players tend to lose some of their hard won strength and conditioning without a maintenance level of training during the season. All other things being equal, strength and power will only enhance the good technique you have already (hopefully) developed.
In season I always advise athletes to tone down the volume of lifting they do vs off season. 2 workouts with weights each week during the season and you should keep everything you gained pre-season. Work on multiple muscle group exercises. Why do 3 types of curls,4 types of bench presses etc? Waste of time. Focus on things like squats, power cleans, jumping drills (plyometrics), push presses, ab and core work. Those things will benefit your swing and throwing power, your acceleration and peak running speeds. Baseball is not an aerobic sport. Quite honestly, I tell athletes to rest a minute or 2 between sets in the gym. Why? Better recovery for the next set, lets you go heavier, or get more explosive movements.

Ernie