As we spend time analyzing sports, each sport has its own set of physical, mental and skill demands. For years and years now, football has been the gold standard when comparisons begin in terms of the overall athleticism needed to play, as well as overall physical demand. For this very reason, there are so many young athletes, as well as older athletes who are incorporating football lifting techniques, as well as conditioning techniques into sports such as baseball.
In the past when I heard and saw this happening, the excessive growling, screaming and weight handling I would grind my teeth. But, after taking a closer look at what’s really going on, it turns out that there is a lot of hard work and internal pushing and personal limit. Putting aside the selection and form of exercises, this type of increased intensity training achieves an often overlooked quality – fitness.
Because baseball is a sport with very low metabolic and physical demands, athletes learn to adapt to their sport. Some athletes even play baseball because the physical demand is so low. Over time this will lead to athletes becoming very proficient and sport specific skills like hitting and throwing, but often health and fitness levels are severely lacking. When these fitness levels start to fail, injuries often occur due to the high speeds and torques required to perform sport specific skills. Throwing a baseball is one of the most explosive and explosive body actions in all sports, but many pitchers are overweight and inherently lazy.
If, as coaches and athletes, we really stop and analyze this situation, can you say that you and your team are honestly doing enough to stay skinny? Over the years I have heard of coaches running their athletes with excessive distance running, and again I would have a stomach ache. While running is not a baseball-specific protocol, it will undoubtedly work to increase calorie burn, resulting in excessive body mass loss. I still wouldn’t recommend excessive running every day, but I would need some type of conditioning every day. I would also recommend that these tours be primarily cardiovascular based rather than strictly weightlifting focused. These circuits could include medicine balls, strength training, running, skipping rope, plyometrics, band work, core work, etc.
The great thing about a circuit is that it works very well for teams. Circuit training allows you to create multiple stations, with each station containing a different exercise, and can accommodate multiple athletes, while providing a good amount of variety. Tours can be done for reps or for time. Once that athlete has reached the specified repetitions, or allotted time, he would then move on to the next station. When choosing stations, just like when designing and planning the overall program, you should have a goal. If strength is your goal, then your circuit would be primarily weight training. If your goal is cardiovascular fitness / endurance and strength, you will choose a variety of exercises that contain either cardio fitness, strength, or both.
I have become a strong supporter of in-season circuits because they are time efficient, will work to maintain and hopefully increase the body’s working capacity, and are fun.
Although the physical demands of baseball are extremely low, athletes who spend time increasing their working capacity have a huge advantage when it comes to recovery time, as well as a decrease in time on the disability roster. The increased work capacity will allow pitchers to dive deeper into games, while keeping players in a strong position through the rigors of daily play. The gold standard of major league coaching has been Roger Clemens and his legendary SEAL program. This program is essentially a giant circuit. This program isn’t overly focused on circuit weighing training, but on increasing conditioning levels. This program is a combo of distance work and sprint, as well as side work with baseballs.
Take a lesson from the Rocket, don’t be a typical lazy baseball player who just gets by because of the low demand for the sport, but learn to exceed the demands of the sport and you will be rewarded with health, efficiency, and most importantly. increased performance.