Friday Funday ( Tire Flips, Sledgehammers, Ropes, agilities)

Fridays conditioning session was one of the best and most exhausting so far. Not the usual workouts you might see one do in a gym or just doing some running. If any day were to be more difficult than the rest I must say this would be the one that after leaves you wiped the most. My video editing software is not installed anymore so I broke the post down into each phase of the workout and the videos are what I had of each.

  -We Started this day out with a different agility drill than usual. It was a reaction time/ agility drill in which you had to open up and run to the cone pointed to by our very own Rob Dyer, then return to the center and repeat. We ran through this drill 4 times and the video I put in here is the second set of the four.



--After the agility work, we went into our circuit workout. This consisted of three stations; Tire flips(unsure of weight its at least 550lb), Sledgehammers and Rope swings. We went through the whole circuit three times, First time through was 3 min then second 2 and finally 1 for the final time through. No break between each exercise and a minute break between sets of the whole thing.

--Tire Flips (Rounds 1 and 3)




--Sledgehammers(Round 1)


--Ropes(Round 1 and 2 are different types of swings(round 1 took a couple to get rhythm))




Check back soon for more updates. New posts from others across the country on the team to come. Follow and Share it with all!!

More than just physical part 1-- Must Reads of any athlete

Living and playing baseball in the northeast is a challenge during the winter. Another snow storm hit last night into today so I got my conditioning in by shoveling and pushing stuck cars out of the snow(since we couldn't get up to school in time). Still have a bullpen later at All Pro so will be able to get out and throw but I wanted to include some other insight to my training aside from just the usual posts. As an athlete its not only important to be physically prepared but also mentally prepared as well. The season comes on you quick so you have to be ready to go in every facet of the game no matter the weather. I have a few things that I do to prepare mentally and I know some teammates an other athletes do as well.

1. Books on the mental game are a great way to hone in your thoughts during the game as well as in life. Here are a few books that I recommend which I have read and that I consider must reads of athletes and others wanting to succeed in their line of work. 

-- Mind Gym: An Athletes Guide to Inner Excellence

        Author: Gary Mack
        Synopsis: Drawing on his work with some of the top teams in professional sports, noted sport psychology consultant Gary Mack shares with you the same techniques and exercises he uses to help elite athletes build mental “muscle.” These 40 accessible lessons and inspirational anecdotes will help you gain the “head edge” over the competition.

       My Input: I have read this book multiple times and I really find his descriptions and lessons very helpful. Of all I found this one to be of the most help and most applicable to what I try to accomplish. Highly recommended  read for anyone wanting to improve the mental game.

--Get In the Game: 8 Elements of Perseverance that Make a Difference

 

      Author: Cal Ripken Jr. with Donald T. Phillips

      Synopsis: Baseball’s all-time Iron Man, Cal Ripken, Jr., retired from baseball in 2001 after breaking countless records, including Lou Gehrig’s record for consecutive games played (Ripken played 2,632). Ripken is admired by thousands of fans not only for his relentless perseverance, but also for his unparalleled integrity. Now, in a stirring book that draws on his exhilarating career as well as the wisdom of his legendary father, Ripken shares rousing advice centered around his proven 8 Elements of Perseverance:
     My Input: This book not only applies to baseball but to all forms of bettering ones self. He is one of the greats to play the game of baseball and his insight on how he did it day in and day out can be an inspiration to anyone. Definitely worth taking the time to read.

--Nolan Ryan's Pitchers Bible

Author: Nolan Ryan and Tom House

Synopsis: Nolan Ryan's Pitcher's Bible tells us the secrets of Ryan's success. Drawing on Ryan's practical experience and Tom House's research expertise, it shows how the right combination of exercise and motivation can help a pitcher develop to his greatest potential.

My Input: This book is a great one for pitchers and throwing athletes alike. He goes through his workouts and keys to being a successful pitcher. It is a more position specific book and as a pitcher myself I have gotten a few workouts and try to apply this book to my practice.

--Nancy Clark's Sports Nutrition Guidebook

Author: Nancy Clark
Synopsis: Whether you're preparing for competition or simply eating on the go, let sport's leading nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You'll learn how to eat before exercise and events as well as how to refuel afterward for optimal recovery.
 My Input: As a training athlete one of the key elements to performance is nutrition. It is highly underrated and usually hard to implement. Reading this book along with other insight from trainers really helps maximize your athletic goals. I would consider this to be a key read because no matter what you do it all starts with your diet. I will post more on this in another section based on nutrition.

This is just part one of a few things off the field and out of the weight room that we do to better ourselves. Like the title of the post says its more than just physical. Check Back often for more posts involving our physical and non physical work. Follow and Share!!

**All descriptions of books come from the book synopsis on the book web page or amazon. This is not an advertisement, I am not affiliated with these books. This is purely a recommended reading list based on my personal experience.**

Snowy Late Night Post (Lift Day 2, throwing, vertamax, versa)

As the snow continues to fall on this winter night I sit here with some new footage from today's workouts ready to post. We got up to the Brook around 1just like everyday, in order to get our throwing and drills in before any workouts (which would get us tired and form bad habits). I threw a prolonged flatground working in and out with all my pitches and this gave Steve the opportunity to gear up and work on his receiving as a catcher. Post throwing we got ready and hit up the weight room for lift day 2, some vertimax and conditioning. I am posting a few videos one of most of our lift from the day, second is a vertimax/versaclimber video, and the last two videos are just some of my flatground and Steve catching.

After vertimax I ran my timed mile, and brown instead did the versa climber for conditioning. We plan on headed up there on our regular schedule tomorrow but as this snow storm hits we will see how that affects us getting there or the place being open. Ill keep posted on what happens and some new footage soon.


Power Song of the day: B.O.B.- Beast Mode

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Lift Day 1

Nothing better than starting the week off right with a nice tough day 1 lift. The video is as much of our monday/day 1 lift as could get on film and some conditioning from the end of the workout. I hopped on the bike for 20 min 15mi and Chad went 8 times on the versa-climber 100ft fast as possible. Watch and don't forget to become a follower on the right side of this page.

I also added a few links on the right of some friends pages. Check them out and show em some love.
              Knock Out Your Thoughts --Random fun sports/music blog
              Pucks and Trucks  -- Hardest hits site from the NHL and NFL

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