I had been keeping a log for fitness related stuff on bodybuilding.com, but I came here because I like the forum and members and also would like to log my baseball specific work.
My Story: I was cut my freshman year, worked hard to make JV my sophomore year, then rose to the top and played varsity baseball last year as a Junior. To be honest I was only really usable as a pitcher, I’m mediocre at first (my other position) and though I play outfield in the Summer, I’m not near fast enough to play there for school ball.
My Goals: This year I would like to work to pitch to my potential, which I know is high. I didn’t pitch much this school season, and I’m one of the aces on my summer squad so I will get an opportunity to work on pitch sequences, polish curveball, etc. I am a mostly fastball-changeup guy, my curveball does get a lot of swing/misses but I am mainly a ground ball/pop up guy. I pride myself on excelling without throwing exceptionally hard, probably 78-80 at a major D1 high school. I’m 17 years old and this will be my last year of baseball most likely. My offseason goals (during summer/fall ball and the winter) are to add 5mph to my fastball without losing movement, work on throwing the changeup more accurately, and work on developing the curveball as an “out” pitch. At the plate I simply want to improve in all areas, I’ve always hit the ball hard but I want to hit for average/power. I consider this much simpler – not necessarily easier, but at least simpler.
I will be lifting/running almost daily during the summer, I will try to fit pitching workouts in between games but it will be mostly drills, as I only have so much “arm”. Updates will come as often as I get on, I won’t go into specifics lifting/running as that will go on the other site, but all baseball stuff will be posted in depth, as well as diet/supplementation.
I will probably be on a modified upper/lower split, with two days of upper (push and pull) and then one lower. Core work will be 3/4 times a week, will try to work 1/2 HIIT and 1/2 Steady State for cardio. On pitching days/day after I do a min of 15min “conversational” aerobics, usually 1.5+ miles. I hope to gain back strength (I was benching 275 before season) but this time take it slower so as to ease shoulder pain that came from heavy lifting last time, and to gain muscle or at least maintain while shedding some bodyfat - this is a long term goal beyond baseball, but improving athleticism won’t hurt.
Diet wise I will be restricting calories and staying at a loose 40/40/20 ratio, with 1-2 servings of protein powder daily. I use caffeine/gatorade/creatine monohydrate before gym. (This combination will probably be 400mg Caffeine, 50g Carbohydrates from Gatorade, and 5g Monohydrate. I understand creatine loading/saturation and since my goal isn’t immediate strength gains, I take it 3-5 times weekly). Carbs will mostly be situated before workout and in post-workout meal, otherwise I will keep them down. I get the majority of protein from chicken/beef, and carbs from raw oats. I eat several servings of vegetables and usually 2+ of fruit.
In addition to the above, I will be taking a multivitamin (wholesale) and in addition 1g combined EPA/DHA daily from Optimum Fish Oil capsules, as well as 2 Caps NOW Glucosamine/MSM. Both these help with joint pain and connective tissue health from running/throwing/lifting.