pitching/throwing involves alot of internal rotation.
make sure to do lots of external rotation (rows, external rotations on a pulley, cuban preses, etc). To be honest, at the end of each session it probably wouldnt hurt to do one of these things no matter what body part your training. So, for example, at the end of leg day, do 2x10-12 light cable rowing (EVEN IF YOUR ALL READY DOING IT ON BACK DAY). then on back day, finish the workout with 2-3x10-12 external rotations. Chest day, finish with cuban presses.
Also, make sure to do alot of single leg work. if you think about the pitching motion, for a lefty i am basically lunging with my right leg, so a strength imbalance develops.
Today’s Workout
Squats
185x5
185x5
185x5
185x5
185x5
Leg Press
2 plates a sidex15
2 plates and 25 a sidex12/2x
Short and sweet. Will do external rotation and cable work next workout. Thanks Tom!
http://www.defrancostraining.com/ask_joe/ask_joe.htm#question03
third question
not too sure if the link will take you right too it.
looked solid at the beach today (no homo)
definite improvement from last year
keep up the good work
Thanks tommy boy! Love you kid (no homo).
This weekend I saw the fruits of my labor…I pitched a complete game 3 hitter against one of the top teams in my area…Racked up 7 K’s over 7 and no walks, and my legs were driving my fastball like never before. It feels great to go out and have your hard work pay off. I can’t wait for my next start, and that’s a fantastic feeling. I no longer have to sneak into R movies or wait for my license, as I had my 17th birthday just a few short days ago. The best gift I recieved was the book “Dinosaur Training”, by Brooks Kubik. I was inspired by his articles on motivation, and am going to try his Rack Work program. (Last change up, I hope.)
Today’s workout
Squats 5x5
135x5
185x5
185x5
205x5
205x5
Squats Singles starting from paralell
135x1
185x1
205x1
215x1
215x1
225x1
225x1 These were great, as I got to feel the toughest portion of the lift, and what its like with heavy weight.
Thick bar(okay, I wrapped a towel around, same deal) Curls
65x5
65x6
75x5
75x5
75x5
I’m so weak.
Hammer Curls
35’s to fail
30’s to fail 3x
External Band rotations
3x20 each arm. (Thanks Tom!)
Bent legged situps with DB on chest
3 sets to fail (A Killer.)
That’s it. I recieved some disturbing news regarding a personal matter tonight, something that will have me pissed and enraged for awhile. Hopeflly this adds to my workouts, and better yet, keeps me from crackin some skulls.
awesome pitching job. keep up the hard work its obviously paying off (both on the field and off)
hope everything is all right. if you need anything please give me a call.
Tommy boy- I’m all good, there is always gonna be bumps in the road my man, thanks for the offer though. Anyway, I had my autism volunteer group yesterday. This 120 pound 5 year old injured his foot on the beach, and I carried him half a mile up the beach on my shoulder, so I guess that counts as a workout, even though it was my rest day. Today, I was going to lift after Driver’s Ed, but my friend lost her dog, so I spent my afternoon walking the town in an unsuccessful search (I’d say 5 or 6 miles). After that, I spent an hour with my pitching coach. He was happy with my leg strength, but said my chest is too big and tight and is fucking with my shoulder’s ability to get into the loading position properly. I am not going to stop benching, no matter what he says. So Tom or anyone else, how do you gain more chest mobility and looseness? Also, what can I do to gain more mobility in the rotator cuff? For example, I can’t get into this arm position shown by Mariano. To conclude, I felt great at my pitching session, getting great leg drive. My shoulder just needs more stability and mobility, this is my main concern. Also, I have to be able to “snap” my hips towards the target a little harder, any exercises that help with hip thrusting? (Go ahead, get the sex jokes outta your system) Any info is much appreciated. BTW, I posted this all before and it all dissapeared, is the system fucked up?
John
heres a very good article you should make sure you read. this isnt very specific in that it says “do this exercise do that” but the concept it explained in an excellent fashion.
http://www.T-Nation.com/readArticle.do?id=1865219
Great read Tom, the link within the link regarding shoulder stability was really informative.
Did this workout 2 days ago
Squats
135x10
185x5
185x5
205x5
210x5
210x5
Squats Singles from Parallel
185x1
205x1
205x1
215x1
225x1 (Easy.)
225x1 ( Took me forever to budge it??)
225x1 (Easy. Makes no sense.)
Thick Bar Curls
65x5
75x5
75x5
75x5
(Forearms and Bi’s were shot, moved down to 65x5 for final set)
Thick Bar Reverse Curls
45x5
55x5
55x5
55x5
55x5
These weren’t as taxing
Bent Legged Situps
3 sets of 25
External Band Rotations
3 sets of 25 per arm
I had to take yesterday off because I didn’t want to be sore for today’s start…I am pitching today and my body feels great right now. That’s not always an indicator, as I have felt great and pitched like shit. I just one to stay in control and get another W, I’ll have the full update later.
Had a doubleheader today…it was very weird. Due to the 95+ degree heat, my coach decided to “cycle” his pitchers in increments of 2-3 innings, so instead of starts it was just a slew of short stints for all the pitchers… I came in for an inning, felt good, gave up one earned on 1 hit and 3 errors (An eventful inning, to say the least.) Although I couldn’t have avoided the errors, I felt as if I could have pitched way better, I was missing up with my fastball too much. My stride felt good however, and that was what I have been working on.
I love when hard work and perserverance pay off… I came up to bat in the 6th inning, and the pitcher threw me a high fastball on a 2-2 count which I beat the fuck out of and sent way over the left centerfield wall. It’s a special feeling to trot the bases, and it makes all the weights and hours in the cages worthwhile. Just a mini success story for anyone besides Tom who cares to read this shit.
If I’m not too sore tomorrow I will lift.
Felt good today…lifting started at 9:45 this morning…that’s usually 3 hours before I arise in the morning, but I adapted well.
Deadlifts
135x5
185x5
205x5
215x5
225x5
230x5
Used a reverse grip, and I had talked at length with a guy at NYSC who was pulling 405 for reps about deadlifting, and applied his advice to my deadlifting, and I felt way better and more confident during my pulls.
Chins
BWx5
BW+15x3.5
BW+15x3
BW+10x3
I felt so weak on these! Really humbling and pathetic.
Bent over BB rows
115x5
125x5
125x5
125x5
125x5
Used great form on these, really felt my lats working. The weight will come, my technique is almost exactly where I want it to be.
Reverse Curls (No towels or fat bar available)
5x5 with 65
That’s that. I should mention I stopped creatine a month and a half ago due to dehydration issues…Idk how I forgot to mention that for so long!
Felt fatigued the last couple days, but now I’m recovered…
Today’s Workout
Squats
135x10
185x5
185x5
205x5
205x5
215x5 (Well done, no struggle, probably couldve gone heavier…)
Squat Singles from Parallel
185x1
215x1
225x1
235x1
235x1 Held the lockout, I feel as if I’m not getting “overpowered” by the bigger weight. Definetly a great exercise.
Chins
BW 5x5
Took these out of my program for about 3 weeks, and now I suck dick at them. Very frustrating!
BB Curls (No fat bar or towel available)
7x5 w 75 All strict good form reps…
Reverse curls with bar to fail
All in all a good workout. My legs feel very strong, and my back feels good.
Will not workout 2m, and I have a doubleheader on Sunday.
This is really retarded, I should have done this earlier. My new PR’s, based on a one rep max calculator. I took my best lifts fromt he last couple of months, and here are my current highs…
Deadlift 255 to 260…
Squat 225 to 242…
Bench 170 to 175…
I haven’t done max attempts since my first post, so we’ll see how I progress. I definetly feel and see a change in my body, and I’m loving it. I recognize my numbers suck, but they’re my numbers, and I’m proud of myself for my hard work and diligence thus far.
Benched today for the first time in a while. Baseball games were cancelled due to the monsoon status weather were having here on LI.
Bench Press
135x5
145x5
150x5
150x5
155x5
Bench Press Singles from chest
145x1
155x1
165x1 —I was working out at my mom’s gym today because it was convenient…its not really a serious gym, long story short the holder on the power rack bent and the bar slipped out and some guy had to rescue my left shoulder from hell. I stopped this exercise after this.
Tricep Dips
BW to fail
BW+25 to fail
BW+25 to fail
That’s that.
Chest super sore after the accident in the rack yesterday…
Today’s workout, which started at (gasp) 9:45 AM…
Deadlifts
135x5
185x5
205x5
225x5
235x5 -PR
Chins
BWx5
BW+10x3
BW+10x2.5
BWx3
Bi’s were cooked after these, I don’t understand why ten extra pounds destroys my rep potential.
Bent over Rows
115x5
125x5
125x5
125x5
125x5
EZ bar curls
3 sets of 5 with 25’s per side
fuck i must be weak even a 16 year old is stronger than me lol, gj mate
Appreciate the input bud…good lookin out.
Took last too days off…general soreness and whatnot… Pitched bullpens both those days. Legs feel strong, but my shoulder is lagging. I am taking a trip up to Massachusetts this weekend, so I won’t be playing baseball for some time, giving it time to heal. I threw about 40 pitches yesterday and 40 today, feeling far better today. Good fastball location, but the curve is still hit or miss. Will do squats tomorrow.
Didn’t realize there wasn’t a gym anywhere near my uncle’s place up in Cape Cod…so I got 3 days off. I’m home so here was today;s workout.
Originally, I planned to do squats, but I woke up and just craved deadlifts. I just feel so great after them.
Deadlifts
185x5
205x5
215x5
230x5
245x5- PR
I had a D1 hockey player doing reps with 505 on squats next to me, and this made me feel very weak, so in turn, I really busted my ass, getting pumped up and knocking off 245 no problem.
Chins
BWx3
BW+10x3
BW+10x3
BWx12.5x3- PR.
Must have been the motivation factor. Felt great.
BB Rows
115x5
125x5
125x5
125x5
Felt weak on these, though. Odd.
E-Z Bar curls
5x5 with 70. These weren’t bad. I feel as if wy grip and tendons are getting much stronger. My biceps are starting to get more of a “solid” look than a “Pump me up look”. You get what I’m trying to say.
I gave this my all and was spent afterward. Me and my friend practiced some baseball stuff for about an hour, shgging flies in the outfield, throwing BP and grounders. My arm is well rested, and my swing felt nice and fast, I was driving the ball well to all fields, not just to my left-center power alley.
My food intake (not for the faint of heart)= Banana at 11am, when I woke up. Chicken, lettuce and tomato hero from deli at 12:15. Large frozen custard with my Drivers Ed car at 2:00. Glass of Milk with scoop of Metabolic Drive post workout. Many sunflower seeds. 5 slices of grandma pie at Umberto’s for dinner, ended day w/ banana. I know, I know. I’ve been a bad kid.