Help Getting Bigger and Stronger

[PhillsPhan11]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again

[Jake Patterson]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again

PM Jon Doyle or Maxx Training.
Jake

[LAball]

Easiest is push ups and sit ups. Hand Stands are GREAT for putting on mass, but you will need help for safety. Your goal is 100 push ups with 1 rest break. Hand stand for 1 minute on the wall. Wana run faster? Do full sprints 50, 80, and 150 yrds. When you do sprints, its not like running. Its like your being chased by 10 dogs that wana tear you apart. For sprints.. acceleration is pumping your arms and pushing with your feet, for top speed, its about high knees and foot turn over.

[PhilliesPhan22]

do a google search for "baseball workouts", you will get lots of hits.

Good luck.

P.S. I have a few extra pounds you can have.

[PhillsPhan11]

I did what you guys said and searched for programs I found this one does it seem good for what I want to do?

Day 1: Legs and Abs.

Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps

Click here for a printable log of Day 1.

Day 2: Arms and Chest

Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps

Click here for a printable log of Day 2.

Day 3: Shoulders and Back

Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

Click here for a printable log of Day 3.

As you can see, I stress high repetitions. This is especially important for pitchers that throw 50-125 pitches per game.


Drills To Help Your Game

30-yard Dash - Many uninformed coaches advocate running laps around the field. I may be misinformed, but I have never ran � mile during any particular game. To increase your speed, you need to practice what you will do on the field. By running 30 yards, you mimic the base-to-base run.

Throwing With A Weighted Ball - By throwing with a heavier ball, you strengthen your shoulder and more importantly your rotator cuff. When you pick up a regulation ball it will feel lighter and you will be able to throw it further. The weighted ball works in the same way a heavy warm-up bat works.

Long Toss - Long Toss is a proven way to strengthen the arm. Humans are very adaptive by nature. If you practice throwing the ball far, your arm will get stronger and be able to reach the distance without that as much effort. Do long toss every other day. If your arm is sore, wait and do it every third day.


Conclusion

The information and exercise in this article will bring your game to the next level. Make sure to avoid coaches who are not educated in training and/or have not done their fare share of research. Remember, although baseball may seem all upper-body, the real power and strength lies in your core and legs. Also remember, repetition is the key to success!

[PhilliesPhan22]

I would go with the long toss over a weighted ball. The heavier ball puts more stress of the ligaments. I do long toss with a softball. It is heavier than a baseball, but not as heavy as one of those weighted baseballs.

[Maxx]

How old are you? And where did you get that workout above? I saw another baseball kid with that exact same workout on another forum.......

[PhilliesPhan22]

How old are you? And where did you get that workout above? I saw another baseball kid with that exact same workout on another forum.......

I've seen that workout before too. If you google "baseball workouts" its on one of the first pages that comes up.

[LAball]

Obviously you dont eat very much. If your gana put on mass. Your gana need to eat a LOT more

[Go Cardinals]

jake......................

whatever happened to the subforum?

[cosmo34]

I've seen that workout before too. If you google "baseball workouts" its on one of the first pages that comes up.

50 bucks its a bodybuilding.com workout

[RIstar]

Card stop lol

What position do you play?

If you are a pitcher I can help explain some of my views.

[TG Coach]

My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on.

Eating and gaining weight isn't going to make you stronger. Eating the right foods along with training should make you stronger.

[hawkiirock]

i dont like that workout at all


Like maxx said you need to give your age and training history


For gaining weight/size focus on squats, deadlifts, and food. you have to eat to grow.


That stupid workout above had like 3 exercises for your triceps lol.

Stick with the basic compound movements and muscle groups. The arms will get trained when working your chest and back so you will only need to do one variation of curls and tri's IMO


your age and training history is important to know

[jimmies21]

I need help putting together an off season training program to help me build some muscle and put on some pounds. I'm currently 5'11" 145 lbs. and I want to be at least 160 lbs. by the start of next year. I know this year is only just beginning but I want to be able to plan for the off season and have time to design a workout with your help. My coach says I have a nice swing but I need to "sit a little closer to the table when I eat." I've always been a big eater I'm constantly snacking on something in between meals but I just can't seem to put any weight on. During my last off season workout program I put on 5 lbs. in 4 months. We do the normal bench press, lunges, bicep curls, and stuff like that but I don't think it's too effective for what I want to do. I also obviously want to keep baseball specific exercises in my workout too to build up my fast twitch muscle fibers for more speed and explosive power. This question is geared towards Jon Doyle and the Maxx training guy (sorry I can't remember your name off the top of my head), but anyone else with any info that could help me I'd really appreciate your input.


also, any speed increasing exercises would be great too because with my size you'd think I was fast but I'm not. I think it might have to do with me being flat-footed but I still want to increase my speed especially since I'm an infielder.

Thanks again

Phillies Fan,

I was also a hard gainer in high school, I graduated HS @5'9" 135lbs.
After a year of college I was at 160 lbs, all muscle gain.

It's all about getting more quality calories into your body.
A high calorie Meal Replacement drink 2-3 times per day will help.

Myoplex Mass or Champion Heavyweight Gainer are two that I used successfully.


Good Luck.