The Game Is Changing....

A game that was based on the long ball throughout the 80's, 90's, and early 2000's is changing to one of speed and athleticism. With that being said, has the training of this athlete changed to accomodate these new found needs in athletic development and performance? Is the baseball program being used strictly based on "how big" the athlete is, or "how much the player can bench?"

If the answer is yes, don't let the times pass you by. The focus on speed development, athleticism, strength, and power should be the focus of the modern day baseball program, with a major focus on quality of movement throughout the training program. Perfect movement will enhance speed. Perfect movement will enhance strength. Perfect movement will enhance performance.

Become Legendary..... Excuses

Routines = Consistency... You got one??

Baseball is a game of fundamentals. Games are played with an incredible frequency, and demand the same great focus day in and day out to achieve success. The greatest players in the game achieve success based upon these principles and are creatures of habit with their routines.

Routines come in many different shapes and sizes- some guys eat a certain meal, eat at a certain time, do their hair at a certain time, get dressed a certain way, workout certain days and times, etc.. you get the point. This is what the successful players do- its as if their day is pre-planned through 162 days, and for that matter, most of the time so are the outcomes.

Those players that follow a successful routine, along with having talent, can virtually predict their results and outcomes. A player in the league 8+ years, knows where he stands in regards to average, rbis, homeruns, and era if they are a pitcher due to past results. Searching through player stats will illustrate this, and you too will see consistency amongst play. Those players that bounce around, have inconsistent seasons, often times lack stability and their routines and daily schedules illustrate this.

So, find your routine, make sure you are prepared each day, and then all you need to do once the game starts is execute. Also in regards to routine, you must believe in your routine through thick and thin, making slight adjustments as needed. The great players stick with it through thick and thin, which creates a solid foundation for them of belief that they are prepared each time they take the field, even though at times slumps will try and knock you off your horse.

Staying consistent and believing in your routine will work to create positive results.

Become Legendary...... Whats Inside You...

The Hip Flexor Complex...and Anterior Pelvic Tilts..

This post will is meant to further discuss the Anterior Pelvic Tilt Posture, and show how this results from a tight hip flexor complex, as well as an intro to how this postural deficit will cause decreases in performance and increase risks for injury throughout the lower extremity, as well as through the low back and obliques.

As you see in the tilted pelvis, the lower back almost looks as if it is getting "jammed" as a result of the tilted pelvis. With that being said, we see must understand what is happening here, and also see the simplicity in functional anatomy.

If the pelvis is tilted, high in the back, low in the front, we will see that the hamstrings become long and "tight", while the hip flexors (which also include the quads) become short and "tight". With that being said, the common complaint of tight hamstrings, especially in the baseball world always has a cause, and 9 times out of 10, it is not the hamstrings that are directly tight, but the hip flexors which are causing what we will call perceptual sensation of tightness of the hamstrings.

So with this being said, event though this tightness is a sensationm, it is real, and could lead to continual hamstring strains. In our next post we will discuss how this postural issue can results in oblique strains and lower back tightness.

The All-Major League Strength Team..

Tiger..The Ultimate Competitor.. How the Best Became the Best..

To be the best.. you must watch the best... and follow the best..

3 Checkpoints of Performance AND Program Design

3 Key Checkpoints that should be assessed on all athletes prior to engaging in a structured training program are:

1. Posture
2. Range of Motion
3. Joint Stability and Control of Movement

Once an athlete is able to demonstarte proficiency in these 3 areas, their pre-disposition for injury, pattern and tissue overload is significantly reduced. When designing a program as a practitioner, these 3 checkpoints should always be used as references on how to build a program, what exercises to include, and what cluster/ synergistic exercises to include in order to coordinate movement and enhance the performance of an athlete. To test the structure and efficiency of a workout, achievement in bettering these 3 variables will show program success, and that the right prescription of programming was used.

When these 3 checkpoints are overlooked, or 1 of the 3 is difficient, or 2 of the 3 are difficient, compensation patterns will be taking place in the body, causing muscle and/ or joint overload, and improper neural sequencing and firing patterns which control muscle function and overall kinetic chain function.

Posture- Pain, Injury, and Decreased Performance...

The people in the above photos are suffering from a common syndrome here in the United States, most often a result of decreased activity, and jobs that require excessive sitting. We are going to look at posture in a more pronounced way than simply looking at it as just "poor posture."

A simple forward posture, which forces the head forward and cervical spine, as well as elevated scapulas or shoulder blades, tight pecs, and inhibited retractors of the posterior chain, is the root cause of arm pain, and breakdown in overhead throwing athletes. This simple postural distortion posture could cause a chain of negative events involving the kinetic chain, from low back pain to shoulder/ cuff injury, as well as elbow and forearm flexor issues when combined with high velocity throwing.

The first step to improving posture is awareness. Postural clean up can begin immediately once the pattern is recognized. Obtaining postural enhancement is a daily duty, but can easily be achieved once a conscience effort is made. Young athlete and their fascination with bench pressing is a major contributor towards poor posture, muscle inhibition, muscle tightness, and tissue overload and breakdown. A simple rule of training, especially in US society needs to be to place a greater emphasis on the posterior chain or back, since we are extremely anterior dominant.

We will follow up on posture, and posture improving exercises in the following posts.

X Pulls for Scapula Training and Throwers Injury Prevention...

This video clip shows Coach Mike Boyle performming an X-Pull off of a Keiser Triple Trainer. This is a great exercise for any overhead throwing athlete to incorporate into their routine in order to train scapular rhythm and movement in a downward plane.

Often times overhead throwers suffer from scapular winging and shoulder rounded, head forward type posture, which leads to injuries down the kinetic chain from shoulder to elbow.

Incorporating a simple exercise such as this, in conjunction with other pulling type movements such as rowing/ pullups will work to re-educate scapular movement and re-inforce positive movement patterns working to decrease potential injuries. This is a simple recipe for a grassroots training approach.

Athletic Support Systems...

As a modern day athlete it is imperative to create a support system for yourself. What is a support system? A support system is a team of people that help and assist you in the execution of goal achievement. In the sporting arena, this support team is composed of coaches, teammates, parents, friends, family, and any other individual you can lean on that will help you to get to the next level.

The most successful athletes in the world have a positive support system that is their shoulder to lean on in times of greatness, and in times of stress. Without a support team in your corner, your ability to attain success in sport by yourself is very difficult. The lack of a support team allows athletes to get in their own heads in negative ways, taking focus away from performance enhancement, and actually leads to decreased performance.

Your support team needs to be positive, or else there will be a failure in the system and in turn a failure in performance. Work to develop a diverse team, but a team composed of people that believe in you, are trustworthy, and have your best interests in mind. And most importantly, don't treat the admission to this team lightly. Take this very seriously and work to create a team that you feel comfortable with and a team that will aid in your quest for greatness.

Tim Ferriss.. Class Clown.. Very Smart.. and Provides Great Lessons of Living Life to the Fullest

This is a great talk by Tim Ferris, a little different than typical posts, but somebody that is fun to listen to and learn some fun lessons from. We will back to the training realm next post!

8 Secrets to Success...

Muscle Tissue.. Keep It Long.. Not Knotted!

As many work day in and day out on their quest to enhance muscle size- diameter and crowd appeal, it is imperative to understand what happens to this muscle tissue as a result of use, and overuse.

In addition to optimal look, we also need optimal muscle function in order to prevent the nicks and nacks, aches and pains that arise a result of training. Most coaches promote training but fail to provide a special recipe of tissue integrity training- which supports training much like nutrition. Not placing focus on tissue integrity, as well as hydration will effect a muscles ability to slide and glide, contract concetrically and eccentrically. If this is the case, we will develop compensatory movement over time as a result of poor muscle firing, recruitment, and sequencing.

In lamens terms, when we call upon a muscle to contract, it won't contract the way it should, or we need it to, and therefore will call in a back up muscle to perform the function we are looking for.

So, when we talk about tissue, we need to keep it long and loose to keep it healthy. We achieve this via massage and foam rolling, 2 methods that will provide incredible results. In the professional ranks, massage is prescribed with each program a minimum of 2x/ week in order to avoid breakdown from use and training- since game volume is so high. Starting and concluding each workout with a 10 minute foam rolling session will provide wonders to your body, and will help in the quest of muscular strength, size, and performance.

This vs. That

The Potatoe Debate ... Sweet Vs. Idaho.... The choice is often times the regular potatoe, the same one used in making french fries, chips, and all the not so good for you, good foods. Often times when making these types of foods, oils are used that are high in saturated fats, and are often the oils associated with high cholesterol, heart conditions, and excessive weight.

Sweet potatoes are on the list of power foods, and are high in antioxidants, as well as nutrients. Switch over and enjoy the Orange Nutrient Blast of Sweet Potatoes. These are great energy providers as a pre- competition meal!