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Baseball: Optimized

Baseball: Optimized. Topics to cover. Recovery – What is it? Nutrition – Building blocks for success Overall Training – Balance yourself Spectrum Pyramid Periodization Arm care/Body Care What to do and what not to do. What is recovery?.

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Baseball: Optimized

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  1. Baseball: Optimized

  2. Topics to cover • Recovery – What is it? • Nutrition – Building blocks for success • Overall Training – Balance yourself • Spectrum • Pyramid • Periodization • Arm care/Body Care • What to do and what not to do

  3. What is recovery? • Act of bringing back to a normal position or condition • Working out 7 days a week provides zero to minimal chance recovery • Working out once a week may be wasting time (you may be “too well rested” • You could’ve worked harder

  4. Recovery Continued • passive – resting (sitting, sleeping, day off) • active - purposeful rest (hiking, mobility drills, light weight exercise, etc) • Which is best? • It depends • Playing 7 games in 7 days and attending classes will lean more toward passive. • Playing 2 games, with 4 practices and classes, pushes us a bit toward active. • Listen to your body!

  5. Recovery Notes • You need to think about what you do every day, every week! • Hitting balls after practice may help you “tune up”, but you risk fatigue • Can burn you out/ break you down • Actually cause your form to deteriorate • Always ask the following: • Is one more (rep, swing, pitch, etc.) worth the risk?

  6. Active Options • Hiking • Playing another sport (not all out for 4 hours) • Sprints • Clean your room • Cut the grass, etc

  7. Nutrition – Building Blocks for Success • Overall Strategy – Avoid garbage in garbage out • Would you put 87 octane in a racecar!?!?!? • Stay in outside aisles at grocery store!!! • 90% of the time • Mostly processed junk in middle • Meats, fruits, veggies, etc outside

  8. Macronutrients • Protein – ~1 gram/pound of body weight • See what works for you • Carbs – Really depends (listen to your body) • Double header and a weight room session on the same day calls for more carbs than a day off • Easy day – 1g/pound • Medium – 1.5g/pound • Hard – 2+g/pound • Fats – Next page

  9. Macros continued • Fats – You need fats!!! • Just make them quality fats (outside aisles) • Avocado - Guacamole • Fish (Omega 3 bonus!!!) • Eggs • Olive oil

  10. Nutrition Tips • Avoid fad diets (goodbye muscles) • Avoid beach body mindset • Avoid low-(x) diets • Avoid Fast food • Have your parents pack your food for tournaments/ road trips • Think about what you eat (every day, every week), just like working out

  11. Overall Training – Balance Yourself • Pyramid • Movement/Power/Sport Specific • Power/Speed Spectrum • Periodization • Cycles Power Speed Sport Specific Power Movement

  12. Pyramid • We must refine proper human movement (range of motion, mobility, stability) • Efficiency is key! • Then we train power within that ROM (buffer zone) • Then we add sport specific skills onto that level • Each level creates a base for the next Sport Specific Power Movement

  13. PowerSpeed • If you throw a ball all day (speed), what would best suit your development? • You are using a sport specific skill (increasing the size of that step) • If you go too far, you become unstable • It’s best to work on the other side of the spectrum • Proper movement and weight training translates onto the field!!! Sport Specific Power Movement

  14. Periodization • Monthly Cycles are part of Seasonal Cycles, are part of Annual cycles • Each phase/cycle has it’s own focus • The entire program is designed around the goal/peak (playoffs) • You will most likely do things differently in each phase • Adding AND SUBTRACTING!!!

  15. Training Tips • Train movements, not muscles • Build your pyramid properly • Move, get stronger, play ball • Hit the weights! • correctly

  16. Arm/Care Body Care • What to do: • Eliminate left/right imbalances • Develop proper movement patterns • Be athletic first!!! • Develop power within those ranges of motion • Develop sports specific skills on top • Eat, sleep, and rest appropriately • Add soft tissue manipulation • Warm-up appropriately for your sport

  17. Covering the new topics • Soft tissue manipulation • Fascia – in and around muscles (and other places) • Repetitive motion can irritate body tissues/fascia • The body adds more tissue to support the area • This tissue is not always of the highest quality • Soft tissue manipulation helps increase the tissue quality in an area. • Foam rolling can be done at home! • Graston/ART/Massage, etc cannot

  18. Covering more new topics • Proper warm-up • Stretching and jogging were used in the past • Dynamic warm-up is much more efficient, if not safer • After soft tissue manipulation/foam rolling • Perform movements (pyramid base) within a controlled ROM (do not go too far to start) • This is where you work on your weak movements!!! • Lunge, Squat, Skips, Hip mobilizations, etc • And you build you pyramid base!!

  19. Warm up continued • This warm-up also applies to the weight room • Warm up for your task • If you are going to attempt a 1RM squat, what is a jog on the treadmill doing for you? • Relate that to baseball (an explosive sport with adequate rest) • Why do we run so much long distance? • Don’t sprints make much more sense?!?! • Work on your movement, build your power, and only then think sport specific

  20. Rotator Cuff • Part of shoulder complex • Volunteer – What is a great rotator cuff exercise? • External rotations (band, weight, etc) • Light – really for blood flow only • Shake weight, Body blade • Perturbations (one knee, all fours, med ball)

  21. Core • Your core is designed to be a stable base for extremity movement • Why sit-ups ever seemed like a good idea is a valid question. • These days, core training involves keeping the spine still, and challenging the core to stay still, while resisting rotation, or other motions

  22. “Functional” Exercise • Is not standing on a ball • Is tailored to the athlete • The athlete makes an exercise functional, the exercise does not • What does standing on a ball have to do with baseball? Nothing – avoid it

  23. Pressing Conundrum • Overhead pressing has always been a hot topic • I say no • Pitchers usually demonstrate decreased upward rotation of their scapula • Pushups would be better than bench press. • Pushups are also great for the core (2 for 1) • Military presses decrease subacromial space • Supraspinatus lives here • Why risk it?

  24. Conclusion • Eat, rest, and sleep appropriately • Pair your resting and nutrition with your workload • Strive to be an athlete first, and a baseball player second • Lift weights (with proper training!) • Train movements, not muscles • Get regular soft tissue treatments • Eliminate Left/Right imbalances • Read: • Athletic Body in Balance: Gray Cook • Starting Strength: Mark Rippetoe • Ask Questions

  25. Where to find me • Blog: http://mreppertdc.wordpress.com/ • Website:http://mreppert2418.wix.com/mattreppertdc#!home/mainPage (search “reppert wix”) • Twitter: @MReppertDC • Facebook: Matthew C. Reppert DC @ Quakertown Chiropractic Clinic, LLC • LinkedIn: http://www.linkedin.com/pub/matthew-reppert/3a/4b6/270

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