A A A
Log In
Register
Home
Topic RSS
(1 votes) 6:56 am
Major Leaguer
August 28, 2011
Offline
Well if you could do your workouts instead of practice and your coach allows it go ahead. Unless if your coach is just a stupidhead and doesn't allow you to do your own workouts, I'd recommend just following what your coach says, and if possible also do your workouts. If you come out to tired after your workout or not being able to do it properly stop and rest for the next few days until you're fully rested, and continue your workouts from there. Again if your coach allows it tell him that you will be throwing at a closer distance or whatever instead of long tossing.
By the way, don't worry too much about overtraining just yet. Only a week or two of it is fine. It only becomes a problem if you continue that for months.
Just an extra tip, for distance running, I like to do tempo runs sort of, where I would start sprinting for a few seconds and then slow down for another few seconds to recover then sprint again. If again your coach wants you to run at the same pace, follow what he says, and sprint at the start and towards the end.
But really, if you're coach is just that stupid of a person, I would consider changing clubs, school, whatever unless if you really can't do anything about it.
10:31 am
April 27, 2008
Offline
If you are not pitching more than a few innings a week then definitely continue the entire program. If you are having to cut down on the program because of the workload of trying to do what your coach wants and the 3X Pitching Velocity program then you may need to move into the 3X Pre-Season Program at this time.
Overtraining is a problem, like Z said, if you continue this for more than a month. This can lead to Pattern Overload and injury, so be aware. Also any long distance or low intensity running should be converted into high intensity interval training. Coaches usually tell you to run long distance when they really are saying to just run for a long period of time. They usually could care less how you do it.
2:34 pm
Rookie
May 29, 2011
Offline
I see what you guys are saying. Our practices in the fall are usually a little over 3 hours long. A practice for a pitcher would look like this…dynamic warm up, cross over symmetry bands, throwing ( could be long toss, bullpen, or live), then we do balance work, pfp's, picks, and conditioning ( can either be distance, poles, ladder sprints, or agility). We usually have around 15-16 pitchers, and they divide us into groups for practice so we are on the same schedule and our live days and bullpens are planned out. When we run our assistant coach watches us and the group does whatever is on the schedule for that day. We really don't get any options for that.
I know I can keep up with the lifting and cycle through the 3x off season program. I don't think I can do anymore throwing outside of practice, although I can at least do the med throws and feel the 3x mechanics, and try to continue implementing them into my delivery. I will probably stick to the conditioning at practice since that will be 5x a week. I think it would be overkill to run on top of that and not have time to recover. We have a new graduate assistant this year that is better than the G.A.'s we have had in years past, so hopefully he will make some changes for the better. He believes in training explosiveness so we will see what happens.
Once I go home for our holiday break, I will have 6 weeks to be completely back on the 3x program before returning to school for the spring season.
5:06 pm
Rookie
May 29, 2011
Offline
Brent,
I had to take week 14 off in the off season program because I am having an issue with a back spasm from throwing. I am getting it taken care of at our trainers so I should be ready to pick up at week 14 possibly this weekend. Since I am at school now I don't have a high quality weight room. I can't do the glute ham raises or the Towel slide push ups/ clock push ups. Are there any exercises I should use to sub in for those 3? We have a carpet floor at school and I don't have anything I can even slide across it to perform the push ups.
5:21 pm
April 27, 2008
Offline
I would take some time off with the back spasms. This usually is the result of bad mechanics both pitching and lifting.
You can sub a leg curl for the Glute Ham and towel push ups are not hard to do. You just need to be creative and find a slick surface. We use paper plates on turf. Just find something that slides on the surf so you can do the lift.
10:00 am
Rookie
May 29, 2011
Offline
I got the spasms while I was doing hang cleans. I think it might be because I can't drop the weights cause our gym doesn't have rubber plates, so I just have to catch all of the weight instead of dropping it after I perform each rep. It is probably a mix of pitching mechanics too. Once you get to my analysis I'll keep working to make changes. I didn't even think of paper plates! I can do that. At the gym I was going to this summer I just used 2.5 lb plates that slid across the floor pretty easily. The plates are different at school so it was working too well.
10:24 am
April 27, 2008
Offline
I cover this in the 3X Velocity Camps but if you can't drop the weight due to your weight rooms limitations then during a clean drop the barbell down to your thighs without bending your back forward. Let your butt drop as you absorb the weight into your legs. Then you can squat the weight down to the ground slowly without slamming the weight onto your lower back.
Technique is as critical in the weight room as on the mound. If you can stop throwing the loads on your lower back when you drop the weight you will be fine.
11:37 am
Rookie
May 29, 2011
Offline
Thanks Brent. I'll make sure I'm more cautious when I start lifting again. I've been doing a lot of massage on my back with a tennis ball and that seems to be helping a lot. I should have been doing more soft tissue work/foam rolling in the first place.
Most Users Ever Online: 86
Currently Online:
10 Guest(s)
Currently Browsing this Page:
1 Guest(s)
Top Posters:
Zedoryu: 568
SCOTT D: 288
Coach Robo: 250
norcalRHP: 212
singtall: 135
Brandon: 127
Member Stats:
Guest Posters: 3
Members: 752
Moderators: 0
Admins: 1
Forum Stats:
Groups: 4
Forums: 31
Topics: 1273
Posts: 6779
Newest Members: Shiggy, jdl1234, jld1234, mfmcmah, CCLafontan, dpitfield31
Administrators: Brent Pourciau USAW Certified (2526)
Topvelocity.net is a Baseball Pitching and velocity improvement training program. Our main offerings include: a Pitching Velocity Program along with tips and articles to increase a pitchers velocity and online Pitching Video Analysis for players.
