What the guys are doing day in and day out.

Posted: October 30, 2009 in Uncategorized

Here’s what the workouts look like so far.  Most of the guys have just started a month or so ago so we are still working on building a base and still mastering the exercises.  My guys are squatting, deadlifting and lunging like crazy.

Once we build solid core strength we start  with the med balls. The guys are going to work their way up to about 180 throws per week.  I also started some of the guys on heavy ball throwing, either from the mound, flat ground and even crow hops. We use the 6 oz ball and I like to finish off the set with the 4 oz ball.

We clock every throw and keep track of their progress. There is nothing like watching the velocity creep up. For upper body I like pressing with the neutral grip swiss bar. The bar helps avoid should impingement.  We do every row imaginable. I throw in a lot of pre-hab shoulder exercises and stretches at the end of each workout.

Mobility is one of the most important aspects of velocity.  There is no point in having new strength if you can properly use it. For increasing mobility we do tons of movement drills and we use myofascial release with the foam roller every day. Here some pics of the guys.

IMG_3845IMG_3887Keith MoyerNick HinksonIMG_3859


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