I am currently a senior in my final year of high school. I had frequented these boards back during my freshman and sophomore years, but I eventually stopped posting. My off season prior to my junior season was not as successful as I had hoped, so I would like to use every opportunity possible to make my senior season a success.
I had mainly intended to focus my training solely on my pitching, since that is what I will be doing in college. However, there are some key pieces that seem to be missing from my team this year. For that reason, I will also be focusing on my hitting as well. I have not been an actual hitter since my freshman year and part of my sophomore year, but I know if I work at it I can be a major contributor.
I work hard in the weightroom. I try to maintain a high intensity for all my lifts. I love the feeling of just busting my ass and knowing afterwards that I gave it my all.
The hardest I have hit on the gun is 86 mph. I sit at about 82 mph in games. While this is unimpressive for an 18 year old, I am quite proud of myself considering I was only touching 80, maybe 81 during this past spring. I have found some key mechanical adjustments that have been showing great promise. I am now focusing on fine-tuning these mechanics.
I made my success this past year through my control and movement. I have a curveball, slider, and a change-up. The curveball is a big, 12-6 style deuce, the slider is basically a side-ways curve that works very well for giving hitters a different kind of movement to have to look for, and my change-up has very poor control and needs work. Excluding my change-up, I can throw any pitch, in any count, with utmost confidence.
Be touching at least 89 mph by this spring.
Get better control on my change-up.
Be a legitimate varsity hitter.
Be strong(er). (Extraordinary Resolve).
My Training Plans:
While 1RM testing is a great way to boost an ego and compare yourself to other people, I have little concern for it this off-season, so very few numbers will be posted as a 1RM test. I have no idea where my 1RM for any particular lift is now, and I have no intention of figuring it out any time soon.
I have found great success these past years using Joe Defranco’s WS4SB III template, so I intend to continue using that. My primary goal in the weightroom is just to get stronger. However, if I were to gain a few pounds of muscle mass, I would not complain. I intend to use rep schemes primarily designed to work on my strength, as well as adding additional baseball-related exercises such as additional core work.
My fall season just ended so I will be able to lift 4 times a week now. I had also been throwing 3 times a week: 1 long toss session, 1 bull-pen, and 1 outing. I will now be throwing 2-3 long toss sessions every week, with possibly a bull-pen. Still deciding on that. Because I will also need to be able to hit this year, I will also be doing tee work a few times a week.
My Intended Schedule:
Tuesday: Throw, tee work, lift with team upper body
Thursday: Throw, tee work, lift with team lower body
Saturday: Throw, tee work, lift alone upper body
Sunday: Lower Body
I have a scheduling issue on Mondays and Wednesdays for about two months that will not permit me to do anything on those days. I like to have a day off between lifting and throwing or hitting to ensure my mechanics will not be impaired by soreness.
I am trying to cut soda out of my diet entirely, as well as removing alot of empty calories. I am focusing on eating a lot of protein as well as ingesting the right fats and carbs. I am currently sitting at my desk eating a cup of pecans, almonds, and walnuts, with an empty carton of cottage cheese and an empty protein shake sitting on the floor.
One thing that worries me about my diet is that it consists of a great deal of meat and dairy products, both high in cholesterol. Now, I’m only 18 so I do not think it is that big of a deal, but is there a point of too much, even at my age? I know cholesterol has its purposes in the body, so it is not something I would like to start cutting and discover that I it was not a concern. Anyone with an opinion on the subject would be greatly appreciated.
Well… that pretty much covers everything for my first post.