Mechanics, Mobility, Strength, and Health

This is going to be my log.

I’m determined to work on my mechanics a ton this summer. It’s been terrible weather, and I have virtually all day to work unless I’m hanging with people.

For strength training I’m doing a cressey show and go program with baseball mods

2x/week med ball throws with movement training (conditioning)

and long toss/weighted balls 3x/week

I’m taking lankylefty’s advice and working on my arm action

these are my first few attempt at the drill


(will be processing for a few mins)(need to fix :()

thanks for viewing

Today’s workout:

15 minutes foam rolling/soft tissue/mobility

A1) Alternating DB Bench Press
70x5
70x5
70x5
70x5

A2)Dead-hang pullups
7
7
5
5

B1) Feet elevated pushups
10
10
10

B2)
Seated Cable rows (pronated, wide grip)
135x10
135x10
135x10

C1) DB hammer curls
30x8
30x8
30x8

C2) crossover reverse fly
15x10
15x10
15x10

Mechanics plan for today:
Video and fix arm action, needs more whip
focus on keeping pec/tricep relaxed when throwin

Tonight:
warmup
mechanics/lead up work
Long toss
Week 2, day 2 “on ramping” weighted ball cycle
post throwing stretches

mobility work before bed.

Let’s getter done lol

here’s the fixed video of the drill attempt

How old are you?

Age/Height/Weight?

Goals?

[quote=“Wales Diesel”]How old are you?

Age/Height/Weight?

Goals?[/quote]

17/5’8"/175

Just to optimize mechanics, and throw harder

at this point I realize I am very far behind a lot of people, so I don’t particularly have aspirations to play higher level - maybe college.

but this doesn’t deter my work ethic. I plan on working hard at this because I promised myself that I would since it’s my senior year. I never make promises to myself.

Ideally I’d like to sit mid 80s in January, but who knows what will happen.

Could be higher, could be lower.

What are you sitting at now velocity wise?

Cruise 78 off the mound- every once and awhile hit 81 tops

Not radaring again until sept 1st

I want to focus on my mechanics and program until then… I feel like if I don’t see immediate gains in velocity I will get disappointed

So I’m just going to work on getting as efficient as possible

Sounds like a plan.

I think you need to seriously think about wanting to play College ball or not and then proceed with the recruiting process sooner then later, the clock is ticking on that.

[quote=“Wales Diesel”]Sounds like a plan.

I think you need to seriously think about wanting to play College ball or not and then proceed with the recruiting process sooner then later, the clock is ticking on that.[/quote]

I’m realizing this… I’m still contemplating it, but I’ll probably have a solid answer in the next 2-3 months depending on how everything goes.

I need to let go of my strength training more and focus on the more “Speed” side of training.

ie. actually throwing, mechanics, etc.

Should be a fun ride either way - I like throwing and seeing any progress…

Good stuff.

If you decide to try and peruse College ball check out the high school baseball web and all its info like the recruiting timeline and their message boards. It will be very useful for you.

[quote=“Wales Diesel”]Good stuff.

If you decide to try and peruse College ball check out the high school baseball web and all its info like the recruiting timeline and their message boards. It will be very useful for you.[/quote]

Will do, thanks man.

Heading out to a field close to my house for some arm action drills, long toss, and day 2 of week 2 onramping cycle (thanks kyle)

Did my foam rolling and mobility to warmup

did about 15 BC1 drill throws as a lead up

Then I progressed out long tossing, don’t know max distance… but I threw 20 from there

on the 20th one I really felt something connect and it went far past all the other balls I had thrown. (I was focusing on loading the scaps and whipping my arm the whole time)

I compressed the throws until I got to about 40ft

Then I did the weighted ball work

stretched and iced.

I just need to keep this kind of effort up for a long time

Long tossed and weighted balls done. Week 2 is done.

I got clocked at 74 for the crow hop throws on a bushnell.

very disappointing and motivating at the same time.

Not going to let this discourage me too much, because all this is more of an experiment anyway!

About 79 on a regular gun I have found. But the actual speed doesn’t matter, what matters is improving on the gun you have!

Agreed, and I should improve very quickly. I’ve been up to 87 on a stalker… but as stated I pretty much stopped throwing/baseball for a year

It’s going to take time to get your velocity back.

Keep working at it.

[quote=“Wales Diesel”]It’s going to take time to get your velocity back.

Keep working at it.[/quote]

Yeah it will

Today’s workout:
Saturday
CG Bench press
205x3
205x3
205x3
205x3
205x3

Supersetted with Pullups
7
4
4
4
4

Low incline DB Press
70x6
70x6
70x6

Supersetted with Chest supported row on incline bench w/ DBs
40x10
40x10
40x10

Prone Bridge Arm March
bwx10 each side
bwx10 each side

side lying external rotation
10x10 each side

Later today I will complete 100 medicine ball throws and do 15 yrd side to side to 15 yrd sprints x4 each side
Then 50 yrd build ups for 8 for my 1 of 3 cardio days

no throwing today or tomorrow. Entering +/- 20% 3 week cycle on monday and I need the rest

Went to wolforth…

GOOD NEWS (to me, atleast)

I have a LOT of problems! YES

Postural disconnection
inverted w
poor pronation
don’t rotate efficiently

this is good news to me because I now know exactly what to work on.

I’m stopping all weighted ball work and focusing 100% on these fixes with the drills/tools they are giving me.

should be great

What drills did he give you to work on changing these issues?

I don’t know the specifics yet (I will soon), but it is some sort of constraint training if I understand correctly. Probably the “Connection ball” from oates