My progress toward becoming a D1 player at any position


#125

the only thing I need to do do now is hold my self accountable…


#126

6/21/18

I’m finally on a weighted ball program with my travel team!

The program starts Monday and is three days a week (Monday, Wednesday, Friday) for the next 6 weeks (18 sessions).

Lets see what gains I can make.

Also today I did my 3rd week of my day one full body workout. Felt very sore after.


#127

6/24/18

I got about 7.5 hours of sleep today. Tommorow I promise I will get 9 hours.

Today I did a great warm up that I just tried out before long tossing that gave me a good sweat. Before every time I throw, I will do this routine:

Jumping Jacks x 50
Skipping with Arm Circles x 40 yards
Side Shuffles with Arm Swings x 40 yards each direction
Rollover to V Sit-Up x 12
Yoga Push Ups x 12
Prone Y,T,W Isometric Holds x 10-15 seconds each
Hip Thrust with Overhead Reach x 6 each side
Bouncing Inchworm to Plank x with 3 second plank holds
Offset Lunge with Hip Lift and Thoracic Spine Extension x 5 each leg
High Pogo Hops x 10
Power Skips 2x3 each leg
Build Up Push Up Sprint Starts - 4-6x5 5,10,15,20,30 yards

After this dynamic warm up, I did my band routine which is this:

Forward Flies 1x12 1xfailure
Reverse Flies 1x12 1xfailure
Internal Rotations Right Arm 1x12 1xfailure
External Rotations Right Arm 1x12 1xfailure
Internal Rotations Elevated Right Arm 1x12 1xfailure
External Rotations Elevated Right Arm 1x12 1xfailure
Internal Rotations Left Arm 1x12 1xfailure
External Rotations Left Arm 1x12 1xfailure
Internal Rotations Elevated Left Arm 1x12 1xfailure
External Rotations Elevated Left Arm 1x12 1xfailure

I got my baseline for velocity from my pulldown phase in the Jaeger long toss which is 62 mph (I know thats not very fast at all for my age). However, my mechanics still could improve a ton probably adding 5mph+ alone and Im starting the weighted ball program tomorrow which I am excited for.

After my long toss, I did my workout Day 2 Full Body

My Workout Program consists of this if you haven’t seen it already:

Foam Rolling:
-IT Band/Tensor Fasciae Latae
-Quads
-T-Spine Mobilization W/Roller x20 reps
-Hamstrings
-Adductors
-Rhomboids (Upper Back)
-Lats
-Arches of Feet (baseball or lax ball)
-Calves and peroneals (baseball or lax ball)
-Piriformis/Glutes (baseball or lax ball)
-Infraspinatus (rotator cuff) (baseball or lax ball)
-Pec Rolling on Wall (baseball or lax ball)
Warm-ups (preferably barefoot):
Bench T-Spine Mobilization 15 * Deep exhale at the bottom of each rep
Deadbug (Drive low back into the floor) 8/side * Exhale Fully on Each Heel Tap
Jumping Jacks 1 minute
Quadreped Fire Hydrants 20/side
Supine Single-Leg Hip Thrust 12 reps/side
Rocking Ankle Mobilization 12/side
Back to Wall Shoulder Flexion (Drive low back into wall) 10 reps
Wall Slides w/Upward Rotation and liftoff 10 reps
Prisoner Squat 10 reps
Rollover to V-Sit 20 reps
Spider-Man Lunge W/Hip Lift & OH Reach 6/side *Follow hand with eyes
Bowler Squat 10/side
Jump Squat 10 reps

Day 1 Full Body Workout:
DB Goblet Squat
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Plank 2-4x (2x5 breaths)
A3) Squat to Stand
Week Sets Reps
1 2 5
2 3 5
3 4 5
4 2 5
B1) Push-Up’s Plus
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps 1 2 20
2 3 20
3 4 20
4 3 20
B2) Cable Lat Pulldown
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B3) Elbow Touch
Week Sets Reps
1 2 10/side
2 3 10/side
3 4 10/side
4 3 10/side
DB Goblet Lateral Lunge
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) Prone Maxwell Upper Back Series
*5 sec hold each position
Week Sets Reps
1 3 3 cycles/set
2 4 3 cycles/set
3 4 3 cycles/set
4 3 3 cycles/set
C3) Side-Lying Thoracic Open-Up
Week Sets Reps
1 3 5/side
2 4 5/side
3 4 5/side
4 3 5/side
D) FINISHER: Plate Push Interval
Push 45 Pound Plate 200 total yards As Fast As Possible (Time Yourself and try to beat the time each week!)

Day 2 Full Body Workout:

A1) DB RDL
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Short-Lever Side Bridge 2-4x 2x5 breaths/side
A3) Yoga Plex
Week Sets Reps
1 2 10/side
2 3 10/side
3 4 10/side
4 2 10/side
B1) Yoga Push-Up
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B2) Seated Cable Row
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B3) Stability Rollout
Week Sets Reps
1 2 8
2 3 8
3 4 8
4 3 8
C1) DB Goblet Bulgarian SS
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) Y,T,I Raises on Incline Bench
Week Sets Reps
1 3 8/position
2 4 8/position
3 4 8/position
4 3 8/position
C3) Standing External Rotation to Wall
Week Sets Reps
1 3 8/side
2 4 8/side
3 4 8/side
4 3 8/side
D) FINISHER: Bear Crawl/Inchworm
Perform 8 bear crawls and 8 inchworms for 8 rounds (Time how long it takes you to complete 8 total rounds and try to beat that time every week!)

Day 3 Full Body Workout:

A1) DB Goblet Squat to Box
Date Week Sets Reps
1 2 20
2 3 20
3 4 20
4 2 20
A2) Supine Hallow Hold 2-4x (2x5 breaths) -DRIVE LOW BACK IN THE FLOOR
A3) Bowler Squat
Week Sets Sets
1 2 10/side
2 3 10/side
3 4 10/side
4 2 10/side
B1) Hindu Push-Up
*If you can’t complete all reps reduce range of motion (Don’t go down the whole way)
Week Sets Reps
1 2 20
2 3 20
3 4 20
4 3 20
B2) Chest Supported DB Rows
Week Sets Sets Rest
1 2 20
2 3 20
3 4 20
4 3 20
B3) Tall-Kneeling Cable Pallof Press
Week Sets Reps Rest
1 2 8/side
2 3 8/side
3 4 8/side
4 3 8/side
C1) DB Goblet Split Squats in Place
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
C2) RRP’S on Incline Bench
Week Sets Reps
1 3 12 reps
2 4 12 reps
3 4 12 reps
4 3 12 reps
C3) Quadruped Reach Through and Open-Up
Week Sets Reps
1 3 10/side
2 4 10/side
3 4 10/side
4 3 10/side
D) FINISHER: DB Farmer Carry Challenge —
Use 70 LB DB and try cover as much ground as possible in 2 minutes (Record distance and try to walk farther each week)
*You will have to drop the DB a few times throughout the 2 min

This will last two more weeks then I will switch to another program.

I will record my nutrition stats on here and all my meals starting tomorrow.

Also, I will post what my rice bucket routine, body blade routine, and pvc pipe routine is sometime tomorrow as well.

I will probably post another video of me throwing after I visit my pitching coach this Tuesday. Its better than before but still needs improvements. Gotta go to sleep now.

Thanks for reading…


#128

6/25/18

Today got 9 hours of sleep. I also did my first day of the weighted ball program. We didn’t do too much today since we were getting used to the exercises. Used some bands, did some rotational drills, did light throwing, and used light weighted balls. However, my elbow continues to hurt due to my mechanics when throwing or possibly an injury although I’m 99% sure its mechanics. Had to stop for a few weighted ball exercises due to my elbow hurting. Next weighted ball training is Wednesday and the coach said we will be doing some heavy weighted ball stuff on Wednesday and today was a pretty easy day.

To help get my mechanics sorted out, I have a pitching lesson tomorrow so hopefully that will help me. Also, planning to go to the doctors soon to get an X-Ray if anything is potential wrong with my arm.

Here are the routines as I promised for my PVC Pipe and Rice Bucket I will link the videos:


For nutrition:

breakfast: 3 eggs, 2 slices of turkey bacon, 2 slices of toast with butter, a glass of orange juice.
lunch: two chicken pot pies and a glass of water
snack: apples with peanut butter and whey protein shake with banana and peanut butter.
Dinner: Shrimp, white rice with butter, guacamole with onions and mushrooms milk


#129

By the Way, Im trying to edit my first post to give updates once in a while but im having trouble doing it. Is there a way to do this?


#130

62 mph throw… pathetic i know.

I swear if my mechanics were perfect I could be throwing 70…

Im just going to keep throwing no long toss

Im just using all arm causing my elbow to hurt.

Might be able to get video tonight when throwing a bullpen.


#131

You’ve made significant improvements so you should be proud. That said there is still a lot of work to do. You are right that you are using mostly arm to throw with little lower body involvement. Your stride looks non existent now but in my opinion a longer stride should not be your focus. The reason you have such a short stride is lack of energy, focusing on the stride in & of itself is likely to be counter productive. My recommendation for a good place to start is look up The Hershiser drill, shouldn’t be hard to find. I believe this will help give you the feel how to gain early momentum.


#132

My pitching instructor said my elbow hurting when hitting and throwing is almost 100% mechanical like I thought and not an injury of any sorts. My throwing arm he said has a tendency to cross the plane and move back wards instead of going straight out with my arm circle motion causing my elbow pain. He said to work on exercises such as leaning against the wall and practicing my arm movement without hitting the wall with my throwing arm. I will look at the Hershiser drill as well.

Video of me throwing from the back:


#133

now I’m no pitching guru but your arm motions looks like it’s leaking a lot of velocity. I can’t see everything from the video but it looks like your arm hardly bends during your motion.

let’s have a look at chris sale, a sidearmer


Before coming arounds for the follow through his forearm is at a 90 degree angle with his humerus (upper arm).

Next is pedro martinez, a right three quarter like yourself


Same thing as above, the 90 degree angle.

Aroldis Chapman
10%20PM

If you compare these to yourself you’ll find that your arm is opening way more than 90 degrees from what i can see in the video. some good drills would be the connection ball drills to help you differentiate between the different stages of throwing, and to feel the correct arm path.


#134

@sjlp9 As good as he is, I wouldn’t use Chris Sale as someone to show good mechanics. Shocked he hasn’t hurt his arm yet but genetics are different for everyone. Plus he kind of has a inverted W going on there which you want to stay away from but that’s a completely different topic.


#135

I agree on the inverted w. I wasn’t really paying attention to overall mechanics when selecting examples, more focused on the 90 degree Elbow.


#136

Went to the doctors. They said it wasn’t an injury but they recommended to go to physical therapy to do some exercises. Gotta fix the mechanics ASAP…


#137

Well I’m back… the day I got my x ray scan for my elbow, I had a pitching lesson that afternoon and sprained my ankle… my ankle is almost 100% at this point and will Do some stuff today. It was a faster recovery then I expected.