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    The Ultimate Guide to Weight Training for Baseball
    The Ultimate Guide to Weight Training for Baseball
    The Ultimate Guide to Weight Training for Baseball
    Ebook214 pages56 minutes

    The Ultimate Guide to Weight Training for Baseball

    By Rob Price

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    About this ebook

    The Ultimate Guide to Weight Training for Baseball is the most comprehensive and up-to-date baseball-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round baseball-specific weight-training programs guaranteed to improve your performance and get you results.

    No other baseball book to date has been so well designed, so easy to use, and so committed to weight training. This book will have players increasing arm strength, bat speed, and overall quickness and power on the diamond, leading to an increase in batting average, on-base percentage, steals, and overall performance. You will build the strength and power needed to hit the ball out of the park and you will build the stamina and endurance needed to go strong until the final pitch.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateApr 1, 2011
    ISBN9781936910953
    The Ultimate Guide to Weight Training for Baseball

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      Book preview

      The Ultimate Guide to Weight Training for Baseball - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      BASEBALL

      fouth edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20g

      Chicago, IL 60657

      Copyright © 2006 by Robert G. Price CPT.

      All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Book design by Jocelyn H. Hermozada

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by Express Media

      Fourth edition: April 2006

      ISBN: 978-1-936910-95-3

      1 0 9 8 7 6 5 4

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      BASEBALL

      fourth edition

      Robert G. Price CPT

      CONTENTS

      Part I

      BASEBALL-SPECIFIC TRAINING

      Introduction

      Off-Season Training

      Preseason Training

      In-Season Training

      The Ultimate Conditioning Program for Baseball

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      BASEBALL

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      Baseball is a sport where your overall level of strength and fitness is crucial to performing at the best of your abilities. Baseball requires strength, power, speed, quickness, agility, flexibility, balance, muscular endurance, and stamina— each of which can be enhanced through a proper weight-training program. This book focuses on how to develop your body in every area that is most important to baseball. It also provides you with daily baseball-specific programs designed for the off-season, preseason, and in-season to maximize your playing potential.

      There are two requirements needed to be a good baseball player: baseball-specific skills and proper conditioning. An important note must be made clear. Weight training will not directly improve your baseball skills. However, it will make your entire body stronger and more powerful, which will give you greater bat and arm speed. It will also decrease your vulnerability to injury and increase your muscular endurance. All of these factors will increase your baseball playing potential. If you train properly for baseball, you will experience all of these benefits without sacrificing your technique on the field. In fact, proper weight-training can enhance your technique by improving your flexibility and increasing your range of motion. This book not only contains a year round baseball-specific training program, but also includes over 50 additional 4-week programs so you can find exactly what you need.

      Improper Training

      Training improperly increases the risk of an injury occurring, and it can also set you further away from your goals. The goal of strength training for baseball is not to build stiff, bulky muscles; it is to improve your game by increasing your speed, quickness, power, flexibility, muscular endurance, and balance. You want to build your muscles and improve flexibility in areas that are important to improving your performance on the diamond.

      Major Benefits from Weight-Training

      Weight-training for any sport provides you with two general benefits. It helps enhance your athletic performance and it helps reduce or prevent injury. Weight-training also plays a major role in injury rehabilitation. Muscles that are well trained have been shown to recover faster from injuries, which will reduce chronic pain. Baseball is an outdoor sport and players are at the mercy of Mother Nature, who can be very unpleasant in the spring. Unfortunately, cold and wet weather elevate the risk of many injuries, including sprains and pulled muscles. With stronger muscles supporting your bones, tendons, and ligaments, you will be much less injury prone in all aspects of your life.

      Common Baseball Injuries

      The most common injuries experienced by baseball players are in the shoulder and elbow. These injuries negatively affect throwing, fielding, and swinging, which necessitates taking injury-reducing precautions. Always stretch before lifting and playing, and weight-training properly.

      The programs provided in this book are designed to train these and other areas of your body, minimizing your chances of getting injured. The programs strengthen both the internal and external rotators of your rotator cuffs to help maintain an injury-free shoulder. The programs also require performing both arm-extending (triceps) exercises and arm-contracting (biceps) exercises through their entire range of motion during the same training session, thus reducing the chances of elbow injuries by increasing both the strength and flexibility in your elbow joint.

      Knee injuries and hamstring pulls are also very common among baseball players. They can occur in many activities, including sliding, running, and diving. Similar to strengthening the elbow, training the muscles surrounding the knee is a good way to protect yourself from these injuries. Performing both leg-extending (thighs) and leg-contracting (hamstring) exercises on the same day through their entire range of motion both strengthens and increases the flexibility in the knee and hamstring.

      Practice Makes Perfect

      While weight-training for baseball, it is crucial to continue practicing your skills. Your neurotransmitters will need to adapt to your new found strength so you can convert it into power on the diamond. As important as strength and power are, they are not as important as technique. You need to be throwing the ball continuously and practicing your fielding and batting. Practice your throwing on the off days from the gym. Take grounders, go the batting cages, do some long and short throwing, and practice, practice, practice throughout the off-season.

      Quickness vs. Speed

      The programs provided in this book are designed to enhance both your speed and your quickness, placing more emphasis on quickness. During the course of a game, quickness and acceleration are more important than overall speed. The longest runs made during the

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