Ø  The first and maybe most important aspect to training baseball athletes is identifying individual bilateral imbalances and developing a plan to “correct” the system.  Evaluations such as the MAT evaluation or the FMS are great tools to utilize when evaluating an athlete.  Together, these methods can efficiently help identify what the imbalances exist and why they exist.  Implementing many single arm exercises and single leg exercises may not further worsen an imbalance.  However, these single limb exercises will work to ‘correct” an imbalance because the limb is acting independently on a resistance rather than in tandem.  For example, if leg imbalances exist, a Bulgarian squat exercises will force each limb to work equally rather than if the athlete back squats and the strong contributes more to the completion of the exercise than the weak leg.

Ø  Second, the pitchers should have a more throwing specific periodization than the other position players.  Granted, the periodization for all baseball athletes will include exercises that enhance the performance of the muscles involved in throwing.  The pitchers will experience a high volume of throws during a season, thus the off-season training should work to increase the athlete strength endurance and power endurance.

Ø  Third, develop power, specifically trunk rotational power and arm rotational power.  The end goal of the periodization (or the peak) is to have a baseball athlete who has significantly increased the power output.  This may be measured by mph on a baseball pitch or bat speed.

 

The attached off-season weight room program is a workout that was customized for an elite high school baseball team.  Every logistical factor was taken into consideration:  equipment, space, time commitments, competency and level of athletes, volume and competency of coaching staff to implement and oversee, etc.  The start of each microcycle is exemplified in the program – essentially week one of each microcycle.  Each microcycle can be between 2 and 4 weeks long, with changes of volume and intensity throughout with keeping the exercises constant.  There was also periodic downloads and unloads within the overall program that was setup to coincide with various off-season events such as tournaments and testing.

 

Keep in mind that there was also a customized program for warm-ups and joint preparation, speed/movement and conditioning, performance based throwing program, flexibility/mobility/stability, and progressive trunk/spine overload.  All of these variables were progressed according to the weight room program to maximize the strength and power gains while minimizing interference.

 

General Preparatory Phase

The main concept of a GPP is improving joint integrity, setting the base of strength, and improving the quality of isometric strength at end ranges of controllable motion to increase overall range of motion.  Note that the tempos are setup on a heavy eccentric loading, a lot of isometric holds, and even some higher tempos on the concentric muscle action to gain the quality of cross-bridge formation.  The rotational patterns through the trunk and spine were set in this phase via a lot of heavy tempos, and variations of isometrics throughout the ranges of motion.  Note that this phase also is heavy into single joint strengthening, and a lot of non-specific overall strength and stability.

 

Intensification

The theme of this phase was to increase volume and systematically increase intensity.  There are some explosive concentrics (note the 21X tempos) put into this phase to try and build a foundation of pure concentric power.  There is also a progressive overload throughout the trunk and spine on each day.  While this still not be “sport specific” in terms of that actual motion of the rotations, it is “muscle specific” – meaning that the muscles involved in the dynamic rotation of the swinging motion and/or throwing motion are continuing to be developed in all aspects of a muscle contraction.  The ultimate goal is to have the foundation of the eccentric strength, the isometric strength, and the concentric strength/power set to lead into more dynamic and “sport-specific” strength/power in the succeeding phases.  Also note the themes of this phase is predicated on a severe increase in volume of the entire posterior chain – upper body pulls, trunk/spine extensors, hip extensors, knee flexors, and even plantar flexors.  This is essential to creating an overall balanced athlete – specifically an “overhead” athlete that is absolutely dependent on optimal posture (specifically around the scapulo-thoracic region).

 

Conjugate-Dynamic

There is now a complete shift to attempting to maximize general vertical power, as well as the specificity of rotational power and reversal/deceleration components of pulling power.  The pressing power is not nearly as important for an overhead athlete – note that the “Strength” Upper Body day definitely follows a traditional Conjugate-Dynamic phase – albeit the pressing strength is still with DB’s because of the standard imbalances in the shoulder complex of an overhead athlete.  And the pulling strength of the Upper Body day is set into two phases – one day of pure strength, one day of heavy volume.  The power portion of the “Dynamic” Upper Body Day is mainly set for rotational and pulling power.  The lower body follows more of the traditional Conjugate-Dynamic phase:  one day of pure dynamic strength, and one day of absolute strength.  The absolute strength is set primarily with single leg work for the hip/quad dominant primary exercises – mainly because of the extreme importance of single leg strength with this sport.  Note that the trunk/spine is starting to get a lot more explosive throughout the entire ranges of motion – and there is even an implementation of Landmine exercises (the staple of rotational specificity for baseball players).

 

Strength/Power

Note that this phase has a certain feel of a traditional strength and power split.  Two days of full body strength, and alternating days of full body power.  The posterior chain work is placed on the full body power days.  Note that the full body power still avoids pressing power – it is mainly focused around general lower body power, upper body pulling power, and rotational power through the trunk/spine.  This phase is good for a “peaking phase” that immediately precedes a Pre-Season – or can be modified slightly as a taper into a major tournament or testing event.  Since the base of absolute strength, eccentric loading, dynamic eccentric loading, isometric development, posture, and all phases of progressive power development has already been set in the preceding phases – power can now be maximized and realized at the fullest potential.

 

 

IMPLEMENTATION AND CUSTOMIZATION

These are purely examples of advanced programs that can be set for an elite high school baseball teams.  Each exercise can be tied to the exercise database available on the Bommarito University membership site.  BPS has had a ton of requests for programs for teams, small groups, and even individual athletes at the youth, high school, collegiate, and professional levels.  Once all of the aforementioned logistical factors are known, BPS can construct a thorough customized program that can be easily implemented and referenced to the exercise database.  The team that this program was built for even had coaches attend Bommarito Performance North Miami Beach facility for a day consult as a complete “crash course” of teaching progressions and implementation strategies for the off-season.  While this is certainly not required, it exemplifies the true customization that can be made available for an athlete or groups of athletes in any logistical setting.

For years, the “Bench Press” has been the gold standard for athletes and fitness enthusiasts for total upper body strength.  In today’s era of Sports Performance, various strength components of all form of upper body pressing remains a highly controversial subject.  There are some that feel that Bench Press strength (and strength endurance) it is still the gold standard for measurements of overall strength of the upper body.  There are some that feel that it is overrated, and prefer to train upper body pressing around what they consider to be more “functional” forms of upper body pressing.  Through all of the online controversy, one important truth remains to be constant – upper body pressing strength, in ALL its forms, is absolutely essential to all sports and levels of athletes.  This article will break down all forms of pressing strength; discuss the various components of how to maximize each form; and discuss all of the arguments in terms of level of importance and sport specificity.

 

POWERLIFTING “TRANSFER” and “SPORT-SPECIFICITY”

 The constant argument that maximizing absolute strength for the Bench Press should remain in Powerlifting and has little transfer to “Sport-Specificity” of many movements seen in athletic competition is completely ridiculous.  Even the argument that it should remain in heavy contact sports (such as Lineman in football) holds little to no value.  The bottom line is that many elite and well-educated Powerlifters have great knowledge on methods to improve overall Bench Press absolute strength – such as assistance exercises, techniques, variations specific to the body and individual weaknesses, periodization models, etc.  All of these great concepts relates to increasing efficiency, safety, and performance improvements of all forms of upper body pressing.  Yes, they will use is specifically for their event in their sport.  However, that doesn’t diminish the value of the concept of the necessity of upper body pressing strength and efficiency with all levels of athletes at all sports.  When identifying this “importance”, just break down the biomechanics of what is actually occurring during an “upper body press”, whether it be a traditional Bench Press exercise or not.

 

“What is an upper body press?”

• GlenoHumeral (GH) Horizontal Adduction
• Elbow Extension
• Scapular and Spinal stabilization

 

There will be varying degrees of these biomechanical motions.  For example, the amount of GH horizontal adduction between a DB press and a barbell press; or incline versus flat.  Or the increased level of scapular/spinal stabilization needed for a good “arch” in the lumbar/thoracic area via a commonly used Powerlifting technique.  Or the level of stabilization isometric strength required for a SA DB Press, specifically through the trunk/spine rotators.  However, the most important factor is that no matter the variation, the three aforementioned motions will always occur.

 

“Sport-Specificity?

In the weight room, the most overrated topic in the entire industry of Sports-Performance.  Never has this “argument” been more ridiculous than something like than upper body pressing.  Think of these main questions, when questioning whether upper body pressing is “necessary” for your sport:

• Is there any sport where GH Horizontal Adduction does NOT occur?
• Is there any sport where elbow extension does not occur?
• Is there any motion in the weight room that exactly mimics the specificity of the actual motion that occurs in sport
• THE ANSWER TO BOTH QUESTIONS IS A RESOUNDING NO!

The bottom line is Sports Performance Coaches need to stop trying to mimic what is “specific” to the motion of what exactly is occurring in their sports and start thinking in terms of what biomechanical motions occur during their sport.  Hence, what is known as the BPS mantra:  TRAIN MUSCLES, DO NOT TRY TO RECREATE MOTIONS OF THE SPORT!!

 

Training the muscles themselves that produce a motion – in all of the forms of strength – in BOTH isolated and complex multi-joint movements WILL transfer to the sport.  And it will transfer to the motions of the sport.  Muscles create the motions seen in sport.  There are many ways to train and develop these muscles that will enhance these motions seen in sport – without actually recreating the motion!  Hence upper body pressing, which may not recreate ANY motion exactly seen in sport, but greatly enhances strength and efficiency of key motions seen in virtually EVERY sport!

• Do “throwing” or “overhead” athletes undergo GH Horizontal Adduction and/or Elbow extension during their sport? YES
• Do “fighters” or “combat” athletes really need to ALWAYS train the “endurance” aspects of upper pressing, or try to make the press specific to a “punch” with bands, cables, air resistance? NO
  • Is this move into more specificity important? YES, but at later forms of the training cycle
  • Will just simply strengthening and increasing the efficiency of GENERAL FORMS of GH Horizontal Adduction and Elbow Extension lead to greater trainability at the more “specific” forms of training, like more punching motions with bands, cables, with/without strength endurance? YES
• Will absolute strengthening of general pressing lead to more efficiency when building eccentric, reversal, and dynamic pressing motions? YES
• Is pressing strength, even in general and basic forms “specific” to all athletes at all levels in all sports? YES!

 

Just always remember when discussing anything “functional” or “sport-specific” to as the RIGHT QUESTIONS.  And give answers based on proven biomechanics of how the body functions – in training versus sport specific motion.

 

Keep in mind that general modifications can be made for the individual, NOT the sport.  The individualization might arise because of the wear and tear of the sport.  But the variations of pressing strength are always related back to the individual.  The specificity of the sport always relates back to volume.  Not just volume of the overall periodization model, but volume of each of the types of strength seen in the overall periodization model.  For example:  An Offensive Lineman in the NFL will differ from a high school volleyball player with regards to volume.  They both need pressing strength with regards to absolute, speed, reversal, and stabilization strength.  But the overall volume of pressing strength on each workout of the overall periodization model will be different.  And the volume of each of the categories of absolute, speed, reversal, and stabilization strength will be different.  Any modifications (board versus flat, overhand grip versus neutral grip, DB versus barbell) will be related to the individual – NOT the sport.  Individuality is that of injury history, current ability to neurologically contract, ROM limitations (biomechanical or current neurological function), training history, etc.

 

ABSOLUTE STRENGTH

Absolute pressing strength usually revolves around a 1RM (rep maximum) Bench Press.  The most “sport-specific” form obviously being Powerlifting, since the Bench Press IS the sport (or one of 3 key events in the sport).  As more and more elite Powerlifters and Powerlifting coaches enter the world of Sports Performance, maximizing Bench Press absolute strength for athletes is becoming more and more prominent.  As demonstrated above, the elite Powerlifting community can be extremely valuable in terms of all forms of upper pressing absolute strength.  In fact, 1/3 of their entire sport revolves around the ability to maximize upper body strength while limiting overload joint stress associated with this motion. All assistance exercises and variations will then lead towards efficiency and minimizing overload stress.  Imagine how important it is for an “overhead” athlete to train GH Horizontal Adduction and Elbow Extension without overload stress on the associated joints!  Can even baseball players learn a great deal from an intelligent Powerlifter that has perfected the art of maximal strength?  Absolutely

 

One more thing to keep in mind with regards to “specificity” of absolute strength training of upper body pressing is CNS overload.  Overall neural recruitment is essential to maximizing all forms of athleticism.  Upper body pressing strength, even with and especially with limiting range of motion pressing (board/floor press), will definitely require high motor unit recruitment.

 

In terms of maximizing absolute strength, be careful of not trying to follow rules.  However general guidelines are very important.  Following these simple guidelines can be a great starting point for all athletes, with obvious individualization needed with regards to independent variables listed above (like injury history, etc.).:

1. Use 4-board, 3-board, 2-board, and 1-board pressing extensively. Not only for great variation at a found weakness (“sticking point”), but also for training in ranges they can   Many times, even the strongest and most experienced lifters can have a neurological inhibition, which can limit range of motion control.  Identify the inhibition and treat it to open up the range, but don’t slow down the absolute strengthening progress – just train in the controllable range of motion at that particular snapshot in time
2. Use variable load consistently! Accommodating resistance is well documented and scientifically proven.  Don’t only use it for Dynamic days, it can be a valuable CNS overload on maximum-effort days as well
3. The less experienced lifters use fewer variations. The more experience lifters use more variations.   For our more experienced lifters, we change the variation of the pressing almost weekly.  For less experienced lifters, use the same press for at least a 3-week microcycle to gain experience in the actual skill of the assigned press.  Don’t change the variation just for the sake of changing it.  Always have a reason.
   1. For our middle school and grade school athletes, we change it about every 8 weeks
   2. For our high school and beginning collegiate athletes, we change about every 3 weeks.
   3. For our elite and professional athletes, we change it weekly; unless they are a less experienced lifter, or an injury gets them back into the category of needing to master a pressing exercise skill
4. Double up on the volume of upper pulls and assisted exercises of elbow extensors. Overload the volume of all of the pulls – GH extensors, scapular retractors and depressors, GH horizontal abductors, elbow flexors.  Complex and isolated movements! Having a strong “base” is extremely important to the art of maximal pressing.  Sheer elbow extensor strength and strength endurance is crucial to the art of the press – with a barbell or DB (even though its more prominent with a barbell)
5. Use more DB with overhead athletes; but not with younger high school and pre-high school athletes. Not because it’s more “specific”.  But because more horizontal adduction is required and that is a crucial biomechanical action that needs more volume.
6. Use a Neutral Grip bar with athletes with neurological inhibitions of GH internal rotation. The obvious reason is that it limits the amount of GH internal rotation with the pressing motion.
7. Use a good volume of true max effort work (90% and above) in a given 3-week microcycle – even with high school athletes. And don’t be afraid of max effort work with DB and SA DB – same concept
8. Use Floor Pressing as a standard in every phase macrocycle (example summer 8-week macrocycle before training camp. It’s a phenomenal tool to maintain the proper intention of the exercise of pressing

 

DYNAMIC STRENGTH / REVERSAL STRENGTH

Dynamic Strength is just like it sounds – pressing a specific load as fast as possible through a range of motion as opposed to the overall amount of load that can be pressed through the range of motion.  This type of strength is extremely important to sport.  Absolute strength sets the base, enhances the contractile capability of the motion, and improves quality of the contraction.  The dynamic motion is a shift to more true “specificity”.  In discussing real specificity, think in terms of the contraction, not just the motion.  Dynamic contractions are specific to sport because sport is dynamic.

 

Reversal strength is using the stored elastic energy off of an eccentric contraction to a stretch reflex that contributes to a more powerful concentric contraction during the press.  Dynamic strength and Reversal Strength are thus completely related.  Each will have a more positive effect on the other.  Also keep in mind that an “X” isometric (no pause – a quick eccentric-concentric action) is not always required to build reversal strength.  It takes an extremely experienced lifter, and a ton of absolute eccentric strengthening over time to safely and efficiently hit an XXX tempo on an upper press.  The potentiation factor of a fast eccentric (1 or X on the eccentric) will raise the threshold.  Even if the stretch reflex isn’t used during a loaded press, doesn’t mean that the reversal strength isn’t being trained.  Muscle contraction is all about the threshold.

 

Guidelines for Dynamic Strength:

1. Build and micro-progress the tempo over time of a training cycle. Using a tempo structure of ECCENTRIC-ISOMETRIC-CONCENTRIC, and with “X” noting “as explosive as possible”.  Work your way into an XXX tempo, if at all.  Many of our elite, most experienced lifters never progress beyond a 11X or X1X in a macrocycle
   1. 21X
   2. 11X
   3. X1X
   4. XXX
2. Build as much eccentric and isometric strength as possible. Raising the threshold of stored elastic energy off of an eccentric is crucial to the stretch reflex action.
3. Contract hard during the isometric holds. The intention of the exercise at various phases of the range of motion is just as important as the exercise selection
4. Don’t be afraid to change the intension with external forces! The faster the contraction, the more difficult it is to control the actual intention of the press.  Using bands, slingshots, and manual resistance on above or below the elbow joint to create a variation of intention of “out” or “in” at various phases is a great development tool for dynamic work
5. Always use variable loading. Simple concept of accelerating through the end range of motion of the press can be safely and efficiently executed with accommodating resistance.
   1. Simple progressions of chains to multiple chains to bands
   2. Use all forms of bands and progress based on tension: mini, micro-mini, micro, light, etc.
6. Use Speed-Strength (1.0+ m/s) and Strength-Speed components (0.7 to 1.0 m/s).  They are both necessary components of dynamic and reversal strength
7. Use an analytical component (Tendo is the easiest to use and most efficient). Best tool for the money, and absolutely essential to specific progressions
8. Set a good base of absolute strength and learning of the art of the press as a precursor into pressing. However, don’t follow guidelines of “how much” pressing absolute is necessary for dynamic and reversal work.  Other than Powerlifting, this doesn’t really apply.  Don’t rush inexperienced, weaker lifters into dynamic with variable loading before they have at least mastered the art of the press.  However, DON’T wait until they can “bench a certain amount.”  Some athletes can do speed work without even getting a ton of maximal work.  Speed strength is an essential form.  If someone’s maximal capability happens to be less than another, doesn’t necessarily mean he/she should not do dynamic work.  Set the base, but incorporate lighter, variable loaded dynamic work as soon as the art is perfected.

 

STABILIZING STRENGTH

Stabilizing strength should never be confused with what a lot of people are labeling as “functional strength.”  Remember that unilateral work, DB work, standing cable/band presses, using unstable surfaces does not make things more “functional.”  Training “function” of a sport or movement mean to increase the capability of the motion.  If there is an inhibition and/or weakness of a specific muscle involved in a motion, simply activating and/or strengthening that muscle via isometrics and isolation exercises is the most “functional” thing you can do.  Because that system will lead to the greatest function.

 

However, keep in mind that stabilizing strength is important.  For this purpose, stabilizing strength has a lot of independent variables and forces involved of the smaller muscles that cross and stabilize a joint involved in the motion.  Great examples for upper pressing are the muscles that are involved in protracting the scapula and upper rotating the scapula.  Protraction of the scapula will definitely occur during an upper press.  And, depending on the position of the GH joint during the press, upper rotation of the scapula will occur.  Isolating these types of muscles is crucial to the stabilization factor of a pressing motion

 

Guidelines for stabilizing strength:

• Use a variety of exercises to accomplish many forces around movement of the scapula
  • Flys
  • Punches
  • Scapular pushups
  • Scapular punches
  • Scapular raises
• Perform higher tempos and a lot of time under tension. Gain as much cross-bridging as possible to elicit a response of the smaller tissue of these involved muscles
• This work great as a beginning preparation before heavy multi-joint pressing and as a complex to keep the actively stimulating this tissue
• These smaller muscles don’t need a lot of time to recover – they can be trained daily, even on lower body days
• Use a lot of smaller/lighter bands to create various forces of isometric GH rotation with active scapular motion

1. Ankle Dorsiflexion

As with most movements from walking to sprinting to squatting, ankle dorsiflexion strength and mobility is crucial.  The higher the degree of ankle dorsiflexion the greater the shin can move anteriorly.  When the knee is able to move forward the knee will flex more and the hip will also flex to a greater degree (i.e. triple flexor response). Thus, more ankle dorsiflexion leads to greater degrees of flexion for the triple flexor response.  As for the 40yd-start, the more the ankle can dorsiflex the closer to parallel the shin becomes.  Keep in mind Newton’s third law, “For every action, there is an equal and opposite reaction.”  This is important because if the back leg shin is too vertical the force directed into the ground is more vertical than horizontal.  This means, the force will push the athlete vertical when “jumping” out of the start rather than horizontal.  Ideally, the back leg shin will be as parallel as possible to the floor so the direction of force is mostly horizontal.  Once this shin angle is set, the athlete will “jump” out of the 40yd-start horizontally in the direction of the sprint.  Maximizing dorsiflexion will maximize speed.

 

2. Arm Action

When we talk about arm action and arm position for the 40yd-start we need to take advantage of the human body’s natural cross extensor reflex.  At the same time ensuring the top arm is not obviously noticeable and the bottom arm is straight and slightly angled backward with the shoulder anterior of the hand. When the bottom arm is straight it allows the athlete to support the bodyweight.  When the down arm is angled slightly backwards, the 40yd-start looks angled forward in the direction of the 40-yard dash.  This angle is important to maintain to optimize the athletes acceleration phase of the sprint.  Once the arms are set, the athlete will then initiate the 40yd-start by sweeping the bottom arm backwards and rapidly moving the top arm forward.  Since the athlete will be angled forward during the initial start the arm moving forward will be in front of the head with the elbow bent medially at the shoulder end range of flexion.  Since the right arm will be down when the athletes left foot is forward in the 40yd-start, this powerful arm action will ensure the athlete has a coordinated powerful triple extension of the legs.  Powerful arm action leads to powerful leg action.

 

3. Single Leg Strength

Don’t underestimate the importance of single leg strength.  Its significance is important so the athlete will avoid harmful bilateral asymmetries as well as increasing 40yd-dash speeds and the acceleration of 3-point starts.  Having good ankle dorsiflexion and proper arm action mechanics is very important.  However, one of the most important aspects to a 40yd-dash start is single leg strength.  The stronger the legs are, especially in low ankle, hip, and knee angles, the faster and more explosive the 40yd-start will be.  Ensuring the athlete performs high volumes of Bulgarian squats, step-ups and split squats allows them to have more success in the 40yd-yard dash.  Staying with Newton’s third law, the higher the force an athlete can deliver into the ground horizontally the greater the force generated to move the athlete horizontally in the opposite direction.  Work tirelessly in the weight room to build single leg strength in the form of Bulgarian Squats, Split Squats, and Stepups.