BUILDING THE BASEBALL ATHLETE

new home

2009-11-12T11:37:00.000-08:00

THERE'S A NEW HOME FOR BUILDING THE BASEBALL ATHLETE:

http://baseballathlete.wordpress.com

The Genetic Code

2009-11-10T20:20:00.000-08:00

osted by Baseball Strength Conditioning and Athletic performance at9:55 AM

In a recent ESPN the Magazine article- genetic coding was explored relative to athletic performance. Companies are emerging- such as Athleticode that are developing assessments to assist in identification an athletes individual DNA- and the affect the genetic code has on the potential for injury- propensity for strength- and even projected volumes of VO2 Max.

So what does this mean for the Strength and Conditioning Coach?

It's my belief- that the more information we have to act upon- the better. Our objectivity improves with every measurable mark we can access for our athletes. Would having knowledge that your athlete is not a susceptible to an Achilles injury or ACL stress alter the risk quotient applied to exercise?
Maybe.
You see for every exercise there is a risk- benefit continuum.
For every exercise there is also a "relative degree" of transference to the field of play.
More information is always better- the future of genetic information for your individual athletes is not too far away. My advice to you- is embrace this- take in as much measurable and objective information that you can to make truly informed decisions about conditioning your athletes.

Excellence

2009-11-06T10:27:00.000-08:00

What makes your training “Excellent?”

In a recent interview on Baseball Radio, my friend- collegue and long time Yankees Second baseman Pat Kelly (now general manager of the Australian Baseball Leagues South Australian team)- spoke about what he will not only expect from his players as a general manager- but what he will demand of them. He spoke about the excellence factor- why the Yankees espouse excellence in their on-field play- extending to the way they exit the field, and even – in their treatment and respect of both opposition, support staff and each other.

Excellence is made- not born.

What is your approach to training off the field? Is it excellent?

Every repetition of an exercise should be as good as you can make it. Do you just stand in front of the dumbbell rack and do curls- shoulder slouched- one after another to get through your three sets of ten?

In the last installment- I talked about transference- understanding movement mechanics and making applications in the weight room for a variety of your training demands. For bicep curls- do you get into a stance that replicates field movement? How about a straddle step- back heel raised- which requires you to balance and stabilize your core while you perform arm exercises. Think this will impact your game? You bet it will.

The more important global fact here, however, is it accounts to your application of excellence as a player. Looking for an example? The most excellent I have worked with to date- without question- is Marlins MLB Pitcher Rick Vanden Hurk.

Rick “lives” to be a professional athlete. From the time he wakes up and drags me to the gym early during the season- to every morsel he puts in his mouth- he is thinking – will this help? Can I do better? Some might call this obsessive, but to be world class- at anything- that is what it takes.

PRE GAME POST GAME

2009-11-03T07:20:00.000-08:00

Getting ready to play requires a combination of events- physiological-neurological- and psychological (otherwise known as getting your body ready- your movement patterns ready and your mind ready).

The old days of center and back or jogging a lap followed by the circle up for static stretching (the stretch where you slowly lengthen the muscle- stop and hold for 20-30 seconds) are gone. What we have learned over the years is that static stretching does little to prepare the body for baseball. It might prepare you for a yoga or ballet class- but not baseball- where our movements are fast- powerful and require the firing of a few different systems in the body.

A warm up should consist of light movement such as center and back jog- or 30 feet forward and back motions- to elicit the start of movement for the body. We then transition to what is termed an “active’ or “Dynamic” warm up. These are activities such as rotational lunges, high kicks, and more comprehensive movements that focus on preparing both the muscles and their wiring system (the neurological system that transmits the muscle message). Following the active warm -up it's time to begin sprint recoveries of up to 120 feet. This gets your physiological system ready (that’s the react- accelerate- reduce speed –recover- repeat) process. Remember, we are preparing your body to run sprints- not a marathon.

Post game- should look a lot like your old- “pre-game” warm up. The cool down period is highly beneficial to include a period of static stretch, and even to the extent- if you have the resources- of ‘contrast baths”- that is 30 seconds of heat- and 30 seconds of ice cold water- repeated three to four times. These baths provide the basis to assist your body in reducing the soreness you feel from baseball the next day. (The Australian National Team travel with two small inflatable baths for the contrast process- and position players especially see the benefits). This is especially true in professional seasons and tournament baseball where your recovery time is less than 24 hours.

You cant drive your vehicle without a map or with a totally covered windscreen. Getting the engine right is one part- getting the mind right is just as important. Psychologically- imagining 'great plays" you are going to make- great pitches hitting their targets or quick bat through optimal swing planes to contact is what you should be thinking about. Getting the game "won" starts in your mind. You see- your mind is like your computer hard-drive: make sure it's "de-fragmented" (clean of negative images) prior to starting the game. Create a database of great imagination of plays- feel them- recall your best, and this will ready your mind for competition.

Ultimately- what you do to prepare- and what you do to complete the baseball event will have a marked effect on the reduction of injury, and your ability to perform at high levels during the game. From the strength and conditioning coach standpoint- this is just as important as that extra round of batting practice to progress your game to the next level.

Email me at garymccoy@cox.net for a FREE COPY of the Pre- Game warm up designed and incorporated for the Australian National Team and the Florida Marlins AAA Affiliate, New Orleans Zephyrs. This 20-Minute pre-game warm up will have you feeling better and playing to your optimum.

Our next installment will focus on "transference" exercises- what are they, and how do you apply them?

Where are You?

2009-11-02T08:19:00.000-08:00

In this initial player installment- we’ll talk about “where you are” relative to both your conditioning level- and season. The same rules are going to apply whether you are in the US – Australia, Europe or Japan

Here is the checklist:

Where are you seasonally? (i.e off season-pre-season?)
When in the next 12 months do you want “peak” performance?
What position do you play?
What is your greatest strength- and- what is your weakness?
What muscular imbalances do you have?
What is your injury history?
How many games are you playing this season- and this week?
How many days a week do you train or practice?
How much time will you dedicate to building your body for baseball?
Do you have access to a gym?
Do you access to a strength coach?

OK- now after answering these questions- you have the foundation for the development of a “plan”.

“If you fail to plan- you plan to fail”

Now- I can’t answer all of your questions here- as you might be a seasoned professional or a 13 year old pitcher. (if you want an individual training service- see the information below). What I can do- however is to show you where you should be relative to your season.

Your off season- is all about building the base for performance. Here is where you need to improve your cardio efficiency and also correct any of your imbalances.

Secondly- if you are 12-16 weeks away from the start of Spring Training- you should be focused on Strength Building- making sure you have core strength and that muscles are balanced around the joints.

Finally- 6-8 weeks out of spring training- you’ll be in the Power Phase of training- working with your new muscular strength at high speeds of movement- that has direct transference to the game.

This is what we call the “Power-Pyramid” and unlike any other fitness fad- it works. Just ask the Chicago White Sox Randy Williams- who added 4 miles per hour to his fastball last year, or the long time veteran John Lindsey who for the first time in 8 years- sustained a full 144 game season without pain.

If you are in season- it’s time for a three to four day per week power maintenance program, and the exercises you do here are CRITICAL to your performance during the season. Did you ever think that you might actually be hurting your performance by going to the gym? Chances are good- you might be!

Doing bench press? That’s the first mistake you can make in-season.

Our next post will discuss your pre-game and post game warm-up and recovery- what you can do to make your body perform at its best.

Welcome to building your body for baseball.

FOR MORE INFORMATION- OR TO GET ONE OF JUST 24 CUSTOMIZED 12 WEEK PROGRAMS: CONTACT US TODAY. ADVANCED PROGRAM INCLUDES CORRECTIVE EXERCISE -1 PHASE OF TRAINING – PRO THROWING PROGRAM – NUTRITION PLAN AND EMAIL SUPPORT. THESE WILL SELL OUT FAST AT JUST $159.95. GARYMCCOY@COX.NET AND FOR MORE INFORMATION- STAY TUNED- OUR ATHLETE TRAINING WEB SITE: www.evolve1.com IS COMING SOON!

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Making the Switch!

2009-11-01T07:24:00.000-08:00

Recently- I've had many players contact me looking for programs and information geared more towards the player- in a language that they can understand. Now that we've had a month of conceptual development on the blog- you can now look forward to posts containing cutting edge training information. From ages 12-50- I'll have something you can consider for applying to your on and off field training and practices. Strength Coaches- we'll add some science for you- Skill Coaches- we'll also discuss practice make-up and game days. Stay tuned... the best is yet to come!
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Aiming- at Spring Training

2009-10-31T15:19:00.000-07:00

Spring Training- whether it’s palm trees and Atlantic breezes, or cactus and desert air, spring training is the awakening of the baseball athlete as he approaches another challenging season.

Athletes no longer involved in the professional season- and that’s every-pro outside of 50 still playing in the Fall Classic- should be looking ahead to 2010. For the conditioning coach- the time is right to engage goals for 2010, and establish the baselines that the athlete will require to achieve excellence.

Active Recovery and base building- its time to build endurance- and also to overcome the imbalances that built up in ’09. Have you screened your players? Maybe it’s time to retake the overhead and one legged squat assessments- in conjunction with metabolic assessments.

When the strength phase begins- its time to understand the needs – as relative to the force couples applied at the joint level- that’s ankle- knee-hip-wrist-elbow…and of course- the shoulder. Core strength and endurance is highlighted in this phase also.

Finally- how are you going to approach power training? Will it be typically- all concentric motions and speed? Maybe it’s time to rethink your approach here- and understand movement deceleration and look at the final two weeks of a strength phase for this incorporation.

The body will only produce as much force- as it has the ability to control.

As a modern strength and conditioning coach- you have to be an observer of the game- not a spectator. Look at the movement process for the individual- understand the volume requirements and systematically design a program- targeting their goals for improvement.

They’ll measure your success when spring rolls around.

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If you want change...change.

2009-10-28T16:34:00.000-07:00

“Treat each player in a way he best responds. Otherwise you are working against yourself…”

Sparky Anderson

You likely understand the Science of training, but what about the Art of coaching?

As Strength Coaches- our science is our knowledge of the athletes body, our "exercise science". We look at the demands of the game and factor the way in which our bodies will respond. But what about the “Art” of coaching? It applies to all coaches- including the Strength and Conditioning Coach.

Sitting in a recent gathering of 11 prominent Strength and Conditioning coaches across multiple sports at the National Academy of Sports Medicine Headquarters in Calabasas, we discussed the overall roles and responsibilities of the Strength and Conditioning coach: How did each one they go about their business- from college to professional sports? How do they apply their knowledge? Our answers would serve the design of future federally accredited certification courses for coaches.

Interestingly- we had the scientific exercise and movement analysis factors down cold. There was little debate, we know what we need to create a measureable objective physiological outcome. But what about the Art of coaching? Where does this sit for a strength coach? The room was now much quieter...

One of our coaches- trained overseas in professional Soccer Coaching models from Europe- and currently finishing his PhD, indicated the known “Coaching Styles” and how they applied to various situations. Good coaches- we then inferred – have the ability to be a “chameleon” – they will change their approach with each and every athlete- knowing what works in communication to them.

When was the last time you really connected with an athlete? When was the last time you truly analyzed them from how they communicate to you? Are they Visual, Auditory, or Kinesthetic learners? Did you adjust your coaching style to meet their needs? Are you having trouble with a certain athlete? Have you thought this may be a reason?

There is so much to do to be good at the craft- more than just science alone. Some coaches care to have an impact- and have artistry and mastery in the way they coach. Do you care enough? What drives you?

In baseball- I'm driven by that journey to the limits of human performance. What’s the limit for the player? What’s the most I can get out of a great athlete? Can a prospect like Cameron Maybin or Gaby Sanchez run faster and hit further? I think they can...and I care about them and their success. Before I can extract this next level of performance- I have to find the way to get to them, and this is where your heart shows through.

The basis for athlete development is your scientific knowledge. To apply this knowledge, however- you'll first have to recognize the athlete for who they are- what drives them and how they relate to the challenges you will impose.

There an old saying...if you want change...change. Therein lies just one factor in the art of coaching.

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Selye- the "CY Young" of Training and Conditioning

2009-10-24T13:50:00.000-07:00

Cy Young set massive benchmarks in professional baseball. Born in 1867, Young currently holds the Major League records for most career innings pitched (7,355), most career games started (815), and most complete games (749). Young had 76 career shutouts, the fourth most in history. He also won at least 30 games in a season five times, with ten other seasons of 20 or more wins. In addition, Young pitched three no-hitters, including the first perfect game of baseball's "modern era". Benchmark? More likely a bench factory.

Chances are good- he wasn’t on a pitch count- didn’t pitch in a 5 day rotation, and at the time “relief” was making your way to the bathroom between innings of a doubleheader. Yes- old CY has rolled the arm over a few times to say the least.

Now- debates rattle the corridors of baseball experts when comparing era’s, balls, hitters, rules parks and the way the game was played.

Just after CY was knocking down win after win- a Canadian scientist by the name of Hans Selye burst into literature with his GAS- General Adaptation Syndrome theory. Prior to his death in 1982, Dr. Selye had written more than 1700 scholarly papers and 39 books on stress and adaptation, and he is still by far the world’s most frequently cited author on the topic. Selyes research had a profound influence on Soviet scientists doing research for the military, sports and space programs.

Selye first described GAS in 1936. The GAS involves three progressive stages - the first stage, the ALARM reaction, is characterized by surprise and anxiety when exposed to a new situation. During this stage the body reacts by producing epinephrine and norepinephrine AKA the flight or fight hormones. Additionally, the adrenal cortex is stimulated to produce additional hydrocortisone and related hormones.

The second stage, RESISTANCE is characterized by adaptation, whereby the body learns to efficiently cope with the stressor. Ideally, this ADAPTIVE STAGE continues until the stressful situation is resolved, leading to a rapid return to the resting state.

Unfortunately, our capacity for adaptation is limited and highly individualized (i.e. what is stimulating to one person may be devastating to another). Just as a chain breaks at its weakest link, so too can exhaustion of our adaptive capacity result in stress-induced disease. In the presence of long-term exposure to the same stressor, we enter the third stage of GAS, EXHAUSTION. Exhaustion is characterized by a depletion of energy reserves and loss of adaptational ability, leading to fatigue or other symptoms or diseases.

When discussing Periodization- (a process that first came from (you guessed it) our Russian friends looking over Selyes shoulder) we need to address this for each individual..

The modern individual periodization plan for baseball is one that looks something like this:

END OF SEASON: Active recovery (10 Days)
OFF SEASON PHASE ONE:     Corrective Exercise (4 weeks)
OFF SEASON PHASE TWO:   Stabilization (4 weeks)
OFF SEASON PHASE THREE:   Strength (6 Weeks)
OFF SEASON PHASE FOUR: Power (6 weeks)

Some individual variations may apply.

The model optimizes the adaptation for kinetic genetic potential. Energy System training follows standard cardiac adaptation rates in Phase One and Two, and adjusts for player specificity in phases 3 and 4.

During the season- its all about power maintenance and microcycle awareness- 5 day rotation guys are the easiest to apply the system to- Catchers and everyday position players- the more difficult, and each recovery session is the beginning of the preparing the next event.

We can thank Selye for GAS and we can thank CY young for showing us there is more than 70 pitches every five days in the human body- but maybe not every human body.

Just like CY, Daisuke Matsuzaka (松坂大輔), will attest- there is more volume potential than his 2009 conditioning recognized. His teammate Jonathon Papelbon, however- has an entirely different energy system process, and will train differently to exceed the one or two inning demands placed upon his system daily. Sadly- most coaches treat Pitchers- all the same.

Cy opened the door- Selye painted the picture. There is much to learn here from both of them.

Strength Coaches, your mission is to objectively measure-understand and manage the periodization model- exploit a scientific training concept and believe you can drive each individual athlete to a higher capacity.

Remember- The sum of the parts will ultimately drive a better whole.

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Food is Fuel...

2009-10-21T16:06:00.000-07:00

One of the most positive mental shifts that an athlete can take when it comes to the foods they eat- is the conscious shift from (a) seeing food as psychological satisfaction- to (b) seeing food as a source of Fuel for their baseball machines.

I often tell my players- “hey- you wouldn’t throw bad fuel into your car engine and expect optimal performance would you?”

Player education is a critical element when it comes to nutrition- especially at the Minor League level- working within difficult travel schedules and working around low budget meal options.

Supplements may fill a hole in the players macronutrient needs, but their overall diets play a part in their ability to produce energy effectively- to assist in the recovery of exercise and also in their abilities to recover from injury. This is very well documented in various literatures, and when given the opportunity- a good strength and conditioning coach should be prepared to provide “general” directions and guidelines for his or her athletes.

The key word here is “general”. Without the MS (Nutrition) or R.D. (Registered Dietitian) letters after your name, you are not qualified to “prescribe” macronutrient composition to an athlete.

I can’t tell you how many times I hear a strength coach and others in the clubhouse loosely prescribe a way of eating … “Hey- the 40-30-30” diet is the best for baseball”… (Just like certain exercises are the “best exercise”. Best for what purpose?)

Let’s put it on the line here… We all have opinions- It’s my belief when placed in a position of authority- you should be prepared to qualify your statements through the education your players. One good way to do this- is to defer your nutritional ideas to a dietitian. Have the nutritionist provide a guideline for you to pass on- both when it comes to the food choices and needed supplements for the season.

It’s an extra step few take- but that step is an important one when it comes to fueling your athletes, and a critical part of their health, physical success and career longevity. Done proactively- it will be a part of your success also.

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The Genetic Code

2009-10-19T09:55:00.000-07:00

Arthrokinematics and Yogi

2009-10-14T08:27:00.000-07:00

According to Yogi...size matters.
In the October 2009 issue of the sporting News, there's a great interview with baseball legend and pop icon- Yogi Berra. In the opening part of the interview, Yogi states:

"I like small catchers, They don't have to work as hard as tall catchers. You just bend down and you're down there"

Insightful? Or should we shake our heads and run just like the Aflac duck?

Work- Load- Torque and Range of Motion. Yogi has uncovered a lot in his most eloquent way.

Taller Catchers will express more calories in the functions of squatting shifting and moving behind the plate. Linear - lateral and vertical displacements will require greater energy expression. Body weight increases increase load on joints, however, larger frames have generally developed the joint strength to maintain additional loading. Longer femurs will create greater torque stress during knee flexion, and greater shear on the front side during throwing motions.
Does this mean taller catchers are worse off?

What happens in the ESPN highlight moment when the freight train has rounded third base and the throw from the outfield is just a little up the line? The small catcher- now plastered somewhere between the backstop and the ondeck circle may be praying for the genetics that yielded a bigger frame to absorb the impact. Taller catchers will perform more overall work, and shorter catchers may be more susceptible to ballistic collision injuries.

The average height of a MLB player is 6'1". His average weight is 207. (2007 MLB Data). So what does the strength coach do?

Strength coaches cant control the height of a player- but they can influence the weight and the type of weight. The muscle interaction on the individuals performance is all we can really affect when it comes to the athletes make-up, and understanding the effect of height- limb length and load stress on the body in the position of catching is important for overall volume adjustments in the weight room.

Height? When baseball is 90% mental- and the other half is physical...size does matter.

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SNOW- Say it aint so!

2009-10-12T10:49:00.000-07:00

It’s the playoff’s and both Colorado and Minnesota have made their impressions upon the NL and AL division series respectively. Weather conditions have proven to be an issue for teams and with the opening of target Field in Minnesota next year – an outdoor stadium- should we be gearing up for playoffs in the snow? If so- what does a strength and conditioning coach need to be aware of when it comes to climate?

From a broad sense- we are aware for the effects of excessive heat- and in baseball- we are generally geared for this- increasing hydration and electrolytes, and using cold vests to core temperatures for pitchers and catchers.
In cold environments- the key issue is the rate of cooling between innings. Players may need to keep moving around in the dugout and re-address warm ups between long innings- or when coming into the game as a substitution. Urine production also increases in cold weather- which may increase fluid loss in the athlete- so what may not be apparent here too- is the need for hydration monitoring.
Remember- a “thirsty” athlete is one that has already hit the dehydration mark. As a general rule athletes should try to consume 200-500ml of fluid (Gatorade or water) 2 hours prior to activity time. This for some is both prior to – and immediately following or during Team Batting practice.
Players should consume 125ml of fluid every 30 minutes to ensure hydration consistency.
Jackets of course- and keeping extremities warm (players hands specifically) will add to normalizing the core temperatures, and also assist in the maintenance of high performance.
Snow… Get ready…as payoffs go later into the year- and organizations build the latest trend in ballparks- we could be in for more snowball fights than we have seen in the history of the game.

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Front and Center… Oblique’s.

2009-10-10T07:23:00.000-07:00

There appears to be a pandemic of oblique strains in baseball- occurring at all levels- the question is both why and why are they recurring in some players and not others?

Firstly, though- is the oblique injury new to baseball? Historically- these have been diagnosed as rib cage sprains or side strains, and these are nothing new, given the torque and force on core rotation in many aspects of the game. The “new” term in the public vernacular is the anatomically correct “oblique” strain.

There appear to be many mechanisms for oblique strains, from swinging the bat to pitching- and we even had one occur in the on-deck circle in 2009. Most appear to be contralateral side injuries- for the most part occurring in the eccentric loading or expansion of the core during movements related to in-game activities.

So as we understand the why- the question the conditioning coach faces is how to treat the conditioning phase of rehabilitation once cleared by the ATC, and how to prevent further injury as the season and the athlete progresses in the game.

One treatment Steven Miller (Marlins AAA ATC) and I found to work well, keeping the offender from repeating the pain, was the incorporation of eccentric loading throughout the second phase of treatment. Multiple planes of loading- featuring cable resistance and manual resistance- using stability balls and stances were incorporated into workouts for those that had experienced the injury, and to date- were effective at suppression of re-injury.

The incorporation of eccentric loading is critical in many phases of movement-and in many phases of strength and conditioning. Knowing how to correct a weakness is important in stabilizing the foundation of an athlete, and ensuring expedient and confident return to play is a critical success function.

Oblique strains- while they are “front and center” know how to vector load through the area for movement protection, and ultimately power production and maintenance.

What’s in a word?…EVERYTHING!

2009-10-09T09:41:00.001-07:00

They are called SUPPLEMENTS for a reason… they are designed to be a supplement to a diet. Supplementing what? We’ll lets go to the obvious here- MACRO and MICRO nutrients. A protein supplement may be needed IF an athlete is deficient in his macro nutrient consumption of protein.

In 2009, the Protein shake- became a staple of the New Orleans Zephyrs clubhouse. RHP Rick Vanden Hurk and I still share recipes we think make a good protein shake (peanut butter and banana being the favorite!) but did Rick or did anyone else need a protein supplement?

You must first start by analyzing the dietary composition of the athlete- what is the day-to-day athlete caloric consumption look like- and here’s the kicker- as a strength and conditioning coach – you may be able to- under guidance- suggest that the diet may be deficient in a certain macronutrient. HOWEVER- you have to stop short of “prescription”. Why?

Simply- we are not qualified to prescribe macro or micro nutrients.

That’s the role of a registered dietitian or nutritionist.

My recommendation to you is- find a good one. Maureen Mason M.S. R.D.- (former Florida Gators nutritionist) – has been a blessing when it comes to resources for nutrition. Her ability to keep things in broad perspective and understand the baseball athlete lifestyle is exceptional. Bob Seebohar is another great resource for me – and really has pioneered the world of periodization for nutrition.

Having a great nutritionist resource is as important as having a foam roll and a TRX on the road...they are a part of your tools and solutions for optimizing athlete genetic potential. As we all know it's not about "food" - for an athlete- it's about "fuel"- and thats a good educational position to drive from when interacting on the subject matter with your players.

I’ve heard of coaches- even youth coaches exude that an entire diet would be best served made up entirely of supplements! My response has been- that’s akin to eating donut holes.

Keep the focus- find a great resource-and know that they’re called supplements for a reason.

Planning a Knee Jerk Reaction

2009-10-08T13:11:00.000-07:00

When Major League organizations review the end of their 2009 seasons, what’s top of mind? For those that missed the playoffs- one of the first issues at hand is generally- what can we do to be more effective in 2010- both physically (wins and losses) and financially (profitability).
Many clubs- especially those in large media markets- often have pressure to make changes- changes to appease fans that their hard earned dollars will be better spent on next seasons tickets. If a team is plagued by injury- for example- this will be an item of focus.
For this reason- strength and conditioning coaches need to know where they stand- being able to objectify their performance is one way to do so. Reduction of injury, lack of re-injury- and measureable performance improvements (pitcher endurance- pitcher velocities- home run production due to bat speed improvements) are all elements a strength coach can take some claim for- IF they are doing the job to exploit these performance needs.
As player development executives plan their reactions to defined lack of success in 2009, do they take a knee jerk reaction approach when it comes to strength and conditioning? Just how important is this initiative to the organization? It’s not always evident- but a good strength coach can and should have their numbers ready.
Assess- Train- Assess- Quantify. A good way to report up the chain to those who don’t know-who need to see progress.

What's in a System?

2009-10-04T15:05:00.000-07:00

System N: A group of interacting, interrelated, or interdependent elements forming a complex whole.

What’s your system?

Are you creating a strength and conditioning PROGRAM- or are you creating a SYSTEM? Sure- programs make up part of the system- but quite often Strength and Conditioning coaches get lost in the programs- and forget about the organization- the athletes- the cultures that affect it and the game as a whole. An organization deserves a measurable open ended system.

But where do you start?

It all depends on the goals of the organization. Most set out to win- and you’ll be devoted the resources necessary to enact a winning formula. Some however- may see less value in your programs and devote less resources to the Strength and Conditioning department- this is when your system- will have the most impact- where resources are scarce, and you have measurable markers to merit further consideration for resource.

Any system for advancing an athlete in baseball must have a foundation. Anytime- in any sport- that we are focusing on an athlete on solid ground- we must remember- the human body was designed to biolocomote under a gravitational field. Once we objectively define the differentiated environment (baseball field and ball) we can then design the needs the human body has to succeed in the game. (accelerate- decelerate- twist-turn-intercept -pivot-stabilize- guide- throw- recover- repeat)

All systems should start with a fundamental knowledge of human movement sciences. Stabilization (of all joints and connective tissues) optimal strength (the force coupling around the joints) and the neurological development of Power- all follow a sound sequential model for baseball that (1) reduces injuries and (2) creates power.

The OPT (Optimal Performance Training) model was first introduced by a team of practitioners at Physiotherapy Associates Tempe Sport Clinic. While on site- Dr. Michael Clarke expanded and contracted the model to become the foundation of learning for the National Academy of Sports Medicine- to which many trainers and athletes subscribe to – today. It’s the model that has kept Shaq in the NBA game- and for me- to enhance throwing velocities of Pitchers- create bat speed improvements in hitters, and reduce soft tissue injuries significantly over the years in professional baseball.

A system, however, is only as good as your ability to improve it. Whatever system you adopt for performance training your athletes- it should be (A) Scientifically Founded (B) Measureable and (C) Open Ended- to allow continuous improvement.

Training athletes? Make sure you have a system in mind before you create the programs within it.

94% is better than 110%...

2009-10-02T15:55:00.000-07:00

What has become a cliché in professional sports is the giving of 110%. I hear coaches say they want 110% out of a player… I hear players state they gave 110% that game.

If I gave you 110% of my bank account- I’d be in debt. It goes that way to for physiology.

When looking at the physiological mechanisms of energy expression by an athlete- I’d prefer my athletes give 94%... that’s about the sweet spot for athletes in terms of Anaerobic Threshold (Hr) to his Vo2 Max (Hr). 94% tells me an athlete is well tuned- and ready for repeated bouts of power expression during the course of a season.

The good old car analogy works well here- it’s like saying all cylinders of the engine are running well. More than 95%- were pushing the red line on the tachometer… less than 85% we are running short on gear availability. Make sense?

The physiological base for our power athletes is something we need to consistently drive to especially in the off season. The better a base (ability to use oxygen at the muscular level) the better the athlete will recover between games- the easier it will be for him to flush lactate (IF it builds up), and the better the athlete will feel – day to day.

A well tuned engine- about 94% efficiency of oxygen use at the high end of work, is the right place to be.

110%- and you’re in the training room. 94% and you’re in the starting lineup.

Eternal Questions.

2009-10-01T07:53:00.000-07:00

In a meeting just the other day, we were discussing the issues faced by Strength and Conditioning coaches- across all sports. Noted Coach Vern Gambetta- upon the assembled questions titled these: “The Eternal Questions”, and he’s right on- so what are they?

1. IS TRAINING TO HARD- OR TOO EASY?
The question here is always- what are you training for? And by that – we mean (a) by sport- (b) by level (or league) (c) by position and (d) by athlete. A good coach has analysis- detailed analysis of layers a-c, and highly detailed knowledge of their individual athlete. The right training starts with this understanding.

2. SHOULD ALL PLAYERS BE ON THE SAME PROGRAM?
We have touched on this previously- but the biggest issue I see in professional baseball is the lack of resources to individualize programs for the specific needs of the player. There is technology coaches should familiarize themselves with- such as movement monitoring technologies inclusive of physiological and position monitoring (watch out for TrainTrak- a new product about to hit the market) Metabolic Analysis products (my favorite being the portable New Leaf System), and movement screens such as those available through NASM, that truly give you a precise individualized objective measurement foundation. With this information- you’ll have the tools to take to the athlete to next level- free of any guess.

3. IS THE ATHLETE READY TO RETURN FROM INJURY?
Now we have to be careful here- not to overstep our boundaries- but a good coach will be working closely with the ATC’s and even team Doc’s to understand the extent of an injury- and what specifically- the coach can do following treatment.

I had the pleasure over the last two years to work with an enlightened ATC – Steve Miller. He has that unique ATC ability- to accurately diagnose and attain confirmed diagnosis of injury on the spot, and then produce a rapid fire rehab process- which fully integrates the strength and conditioning role. Together- we’ve been able to reduce soft tissue injuries and re-injury substantially at the AAA level.

Return to play- is based upon many factors- and again- some of the new technology becoming available will allow us to objectify the percentage of load stress on athletes and if they are truly ready for a return to the dynamics of the game.

The eternal questions- understand these- and you’ll know your role in athlete conditioning.

Power vs. Endurance

2009-09-25T10:09:00.000-07:00

Baseball is a game of explosive power- repeated in bursts- over three hours with many rest periods between. Maximum explosive power requires maximum recovery between bursts. So how do you train for this process? How much base training is needed?

The Japanese and US models vary dramatically. The Japanese continue base training throughout the course of the season for all players, whereas in the US- a position player will simply maintain sprint work as dictated by the pre-batting practice warm up. So whats optimal?

In 2005 at Physiotherapy Associates Tempe Sports Clinic- Principle Therapist Keith Kocher (MOMT) was working with a few Japanese players when he approached me to assist the design of programs that would drive their physiological success. Then All Star Hiroki Kokobu was one of the athletes I assessed both through kinetic chain evaluation, and also with metabolic assessment.

I asked the interpreter- following the metabolic assessment what Hiroki did for training, as the assessment revealed a massive base and little power threshold at AT.

“Hiroki jogs 5 kilometers daily” he explained.

“Why?” I asked

What I come to find out is that Baseball is considered a mental endurance sport in Japan- and that this base work- performed with the team most mornings- compliments the mental discipline needed to sustain the 150 plus game season. What was missing from Hiroki’s workout- was the ability to recover from high level sprint activity.

I explained that Hiroki has trouble recovering from sprints- he agreed- and wondered how in hell I had figured that out. He continued that being out of breath after legging out a triple in the Tokyo dome was one of the reasons he sustained an injury.

This and the kinetic chain imbalances both played a part in his then knee injury.

I truly believe that the Japanese model cannot be overlooked as it is here in the US- especially as it applies to Japanese players. Just this year- The Red Sox struggling Ace Daisuke Matsuzaka complained that US training methods were not working for him.

It’s no wonder- he – and most of his counterpart Japanese players present a greater slow twitch fiber type to the game- created – by years of endurance work. Constant throwing- not days of rest between starts, were what he needed to maintain his athlete engine.

As I’ve indicated previously- the real story here is not the type of training- but how its applied to the individual athlete. Daisuke and Hiroki both need to be treated as individual athletes and have unique physiological profiles that we need to understand (starting point) before we design the program for them to exceed the demands of their individual position.

Sprint? For some yes… Distance work? For others- absolutely.

Let’s move our athlete development forward by knowing the starting point.

Vision writes the spatial equations that the body must solve...

2009-09-24T12:46:00.001-07:00

When it comes to performance…the “eyes” have it. How much visual training do you perform for your athletes?

In 1998, I was fortunate to meet with and review the training practices of Dr. Robert B. Sanet, O.D., and Carl Hillier, O.D, at their Lemon Grove (California) offices. Dr. Sanet knew of my training position and nonchalantly made the statement…”It doesn’t matter what you do first- Vision Writes the spatial equations that the body must solve”… That statement stays with me today- 11 years later.

In 1998 Greg Vaughn, a then-San Diego Padre was experiencing a slump. The goal of visual training is the ability to see more information per unit time. Hilliards goal with Vaughn was to make him more visually aware of events that are occurring around him. As a hitter, or fielder of a ball, if you can be in constant contact with ball visually, there’s more information available to you to make a physical response. While its physiologically impossible to track a ball coming at 100MPH, you can be visually aware of the ball throughout the duration of the pitch path.

Vaughns program involved working with strobe lights flickering around him, working with computer models that trained his eyes to identify the locations of quickly moving light targets, and more. He was trained him to be keenly aware of every temporal event that occurs around him, without missing any information that occurs along the way. The program worked. That year, Vaughn hit 50 home runs and had a .298 batting average. His best ever performance.

Dominant eye tests are one of the initial introductions I make with athletes in professional baseball. If needed- we add colored numbers on tennis balls as a hitters drill, and I maintain access to a product called Acuvision- a frame based visual field that offers random LED lights that objectively measure hand- eye deficits through training programs.

Sometimes the weights and the medicine balls aren’t enough. Make sure you think about vision in all aspects of athlete development. It truly starts with the eyes.

COACHING FIRST… getting inside the game.

2009-09-23T17:51:00.000-07:00

As a strength coach (1) It’s rare to suit up and (2) to be an “active” member of the coaching staff. Most coaches keep to the bike athletic shorts- obligatory polo and team issues nike turfs.

During the summer of 2008- I’d made the comment to Isotope manager- Dean Treanor, that our players coaching first- “had no clue” what they were doing there. He promptly suggested that if I could do better…have at it. This carried over to 2009 when I approached Zephyrs manager Edwin Rodriguez on the subject.

“I have a primary role that I can’t neglect”, I explained- but in game –I believe I can add value by assisting in coaching First base. A few short Q and A moments later- I again had the job for 2009.

The question is why?

I find that being a part of the coaching staff does two things- (a) it assists in connecting at another level with your players and coaching staff and (b) It’s the one field coaching position where athlete physiological assessment and monitoring can take place in real time.

The opportunity to get times on runners on the bases, to assess pitcher moves and player first step quickness on steals allows for functional speed mechanical corrections. Shooting over signs as to whether an opposing pitcher is at 1.4 + or – to the plate assists in affecting the strategy of the moment.

These observations translate well back into the gym- back into plyometric and speed development sessions, and certainly assist in connecting with a player at another level.

If you were a baseball player before you entered the world of strength and conditioning- seek the opportunities to integrate your skills as much as possible-it makes for greater impact in the weight room.

2009-09-20T20:40:00.000-07:00

Deceleration…Starting where you stop.

One of the key mechanisms to improve pitcher velocities is:

focus on deceleration.

That’s right- the braking system- the way the human body controls the force it produces.

Within that statement is a clue… controlling the force it produces.

At the professional level- and also the pre-professional level, scouts, pitching coaches, player development heads – and fans – are focused on velocity. Nothing charges us up more than watching a triple digit fastball.

At the 2009 WBC Tournament, Australia was playing Cuba in the first round, and Cuban Phenom (now defected) Aroldis Chapman took the mound. We’d heard the stories- LHP – 100 MPH…maybe faster.

In Mexico’s Foro Sol Stadium, batters were returning to the bench in the first inning- perplexed.

“That’s the fastest 99 I’ve ever seen” Twins MLB and Australian star Justin Huber exclaimed.

The gun on the Two Digit scoreboard registered 99 MPH- we soon got word from our scouts in the stands- the last seven fastballs had touched 102- and two following hit 103. Wow.

Velocity. It gets us charged up. But how do guys like Chapman, and others blast over 100MPH?

Let's start with Genetics and Mechanics. No amount of conditioning can replace these two key ingredients. What conditioning CAN do however, is Optimize the Genetic Potential (OGP) of the athlete, and how we do it- is by first focusing on deceleration- of the entire kinetic chain- from toes to nose.

“The body will only create as much force as it can reduce” I once heard Dr. Michael Clarke state – literally taking the words from my mouth. Never a truer word spoken.

The human body first and foremost is a protection mechanism. Every neurological synapse, every core message is directed towards its own preservation. That’s how we’ve managed to survive as a species throughout time. If we want to create force- we must first improve the boundary by which it can be produced.

Training pitchers to maximize velocity is usually an off season focus, and by analyzing their individual mechanics- arm slot position and injury history, a picture is unveiled that gives the strength and conditioning coach the opportunity to optimize fastball speed…at any age.

Randy Williams had almost given up the game. At 33- he felt washed up at AAA. A sports hernia had put him on the DL for the last month of the 2008 season. “Are you ready to start on 2009?” I asked? Randy Williams today ranks as one of the hardest working athletes, I have ever had the pleasure to work with. “We’ll start on the braking system...” I began, and from there on- many long discussions and many late night workouts later, Randy Williams improved his velocity from 2008 (91-92) to 2009 (95-96). As a Lefty- he was more than an insurance policy at AAA Charlotte (White Sox) he was a hope. Could it be real? Could he have improved that much over the winter?

At the time of writing, Randy continues to get key outs for the White Sox, and that Texan smile is hard to see even on HD TV… but I know- his satisfaction for the hard work brings a smile to his face.

Meanwhile – back to Foro Sol Stadium… Aussie hitter Ben Risinger, upon knowledge of the 102 about to light up his kitchen simply said…“I’ll hang back for the slider…that’s the ticket! On an 0-2 pitch Benny Riz slapped a double to left.

Velocity- it’s not everything…location is.

But as strength and conditioning coaches we can maximize the human potential for speed. It’s our job to tune the human engine to exceed the demands of the sport. Light up the gun if you can.., it’s fun for everyone.

Start where you stop…the training process is simple- if you truly understand human performance.

2009-09-18T16:49:00.001-07:00

EYES WIDE OPEN…
In 2008, Florida Marlins prospect Frankie De La Cruz was off to a rough start। His first two outings yielded losses- generally giving up multiple runs in the second and third innings. The highly touted prospect- acquired in the 2007 Detroit – Florida wholesale trade of Cabrera and Willis, was 24, with a live arm that touched 97 in spring- but couldn’t make it out of the third inning in Albuquerque.

“He’s tired” was the call that came in after the second start- and that’s when eyes turn towards the strength and conditioning coach…this time – however- not in a negative way।

Pitching coach Rich Gale, (Now Nationals AAA) was insightful - he didn’t point fingers- he simply understood Frankie (real name Eulogio) better than most. Frankie is a loose spirit- will be highly charged up in social situations, will walk around a clubhouse wearing nothing but a loin cloth and a machete। Got the picture?
Underneath all of this is a heart of gold-a son who wants to do well for his family in the D.R. Now the challenge began- I’m in my second week of work with the Isotopes and project one has surfaced.

“He’s not running. He’s not working out. All he must be doing is throwing the ball”, was the call coming from the organization who’d placed some hope on this player even throughout his time in Big league camp.

Rich Gale simply looked at me and said “what do you think?” And that’s where we connected as a team.

“He’s running”, I said… “He’s on a program he likes, he told me day one- a program that’s worked for him, so I have not tinkered with it to date. I see him running- but that’s not the issue. He – like most of our guys are likely running blind”, I said to Rich.
“What do you mean, Mac?”
“Just ask any of them what they are running for and see if you get either (a) the blank stare, (b) the word “flush” or (c) some derivative of the word cardio. The organization has given them a running program- both for starters and relievers – and believe me- it’s a good program. There is however- a problem…”

NO intensity assignment.

How hard should he run? How far? With what recovery? How often? When? Flat Ground? Stadium Stairs?

Step one was to re-review Frankie’s running- he loved the stadium stairs- the problem was- he’d put the intensity into the incline effort and walk down- interval- after interval- lunge after lunge- the days following his start.

What we know metabolically are two things- (1) Training the energy systems for the demands of pitching (specifically in this case- as a starter yielding 75-100 plus in game pitches and a 40-50 pitch warm up session) and (2) leveraging the metabolic system in a way to enhance recovery for the next bout (5 days away) of intensity. We needed to understand more about this individual player - especially his energy systems.

Metabolic Assessment was the immediate action, we can't use aged based heart rate zone equations because we know- they can be "off" by 30 beats or more. Metabolic Assessment gave us the right flush and pre-event interval ranges - as measured by Heart Rate- for Frankie to run in.

Standing on the foul line daily in the Albuquerque heat we were able to now effectively manage his metabolic rate- which in turn- added to his physical performance. Along with mechanical “tweaks” from the supportive eye of Rich Gale- we were able to effectively get Frankie on the upslope to victory.

His last game in Tacoma Washington= 8.1 innings, starting FB Velocity 94, Inning 8 FB 97, 11K’s 2 BB and a September call up... A big deal for a son who wanted to buy his sister a house in the D.R.

As professional strength and conditioning coaches- what we are here for is to take our athletes intelligently to the next level... building the next generation athlete takes individuality- knowledge - and sometimes- avoidance of a machete!

2009-09-17T08:55:00.001-07:00

Running Blind

Ask a ballplayer a simple question and quite often – you’ll get a blank stare.

(Player) “Hey- I’m going for a run” (he announces in the weight room making sure I hear him and can log that he ran)

(Me) “Why?”

(Player) (Insert blank stare here)

Why run? I thought it was a simple question… for every action there must be a reason, right?

Not always.

In fact- on this day- there were many good reasons for this player to do a mid-distance run – I just wanted to know if he knew any of them.

Often in our sport- and in professional sports in general- our “micro” world of thinking has players doing supplemental activities to skills without an understanding of where they fit and how they are best utilized.

The classic example of this are the quite common statements “This is the BEST exercise”… (My response) “Best for What?”.

I attempt each season to create two things- (1) Situational Awareness- which is- what is happening with my body- now – and what do I need it to do, and (2) that all exercises are simply a vehicle- a means to an end. It’s somewhat like driving a car- you know where you want to go-your goal destination- the vehicle will take you there. Some will take you faster than others, some in more comfort.

Exercise is not much different- but you have to start with a goal. My lifelong friend Tom Purvis (PT, Biomechanist) was the first to create the logical “Mindset” in the early nineties by screaming through LA gyms- “What’s the goal?” All exercise selection begins with a goal in mind. It’s never just pick up a weight- and go.

A “step back” approach is one that catches many players off guard. It makes them think, and in terms of optimizing performance- I want my athletes to think. I want athletes that understand their bodies and I want athletes who live the life of a performance machine…where every decision is one made to assist the next level of performance.

At the end of a 7 inning 3 hit game- Rick Vanden Hurk walked off the mound- chatted briefly with pitching coach Scott Mitchell, came straight over and explained what he was going to do next. With Rick’s intelligent sense of humor- as he entered the tunnel – he looked back at me and said “I only have another 4 ½ days to be ready” You can only smile when you have an athlete in optimal performance mode.

In our sport few achieve this level- especially as the roll through the minor leagues. There are a few, however that once they know where you- the strength and conditioning –performance coach are coming from - jump on the ride and make it happen.

This year we progressed about 12 players to the major leagues. All 12 keep in touch.

More on running – and how to get the blinders off- tomorrow.

2009-09-16T10:23:00.000-07:00

So where do you begin a blog that is designed as a forum for discussion on building the next generation of baseball athlete?

Well, I’ll tell you where…somewhere we have probably neglected for a while but important to review.

What is Baseball?

By that- I mean- what are the PHYSICAL demands of the game? How are these adjusted for the MENTAL aspects of performance and how then, do we manage this MARATHON (season) with a system of SPRINTS (game and in game activities) and adjust this to the individual athlete?

During the 2009 Season, I was fortunate to work with an intern (nice work Lionel) at our AAA level who was as devoted as I was to the process of assessment of our game. To that end- we developed a log- a movement screening analysis to understand the total physical displacement of our athletes in linear- lateral and multi-directional sequences- by position- every game. We timed athletes in sprint modes (home to first- inning one vs. inning 9, etc.) and re-assessed the entire volume of movement production to create a picture of the AAA baseball athlete.

As Vern Gambetta once said- “what are you training for?”

I think we now have a pretty good "eyeall objective"- idea.

Analysis of the game demands, AND analysis of the individual athlete is critical in any sport.

Boston may have found this out during 2009 with the issues surrounding Daisuke Matsuzaka. I have little knowledge of the program that was pressed upon him- but I do know- his individual athletic ability and genetic and developed muscle fiber types where non-considerations.

Our reductionist mindless approach to strength and conditioning has got to change. Today- most coaches are a “spice rack” of exercises and programs and have forgotten the big picture. Organizations spit-out In-Season and Off-Season Manuals (bound and copied at Kinkos for $5.95 each) in an effort to guide players. These are great intentions-and needed for a number of reasons-but most however- end up filed next to the empty NO XPLODE containers in the large trash cans inside the clubhouse.

The organizations “1 program for 24 players” has found its place…

In baseball- we need to get to the point of 24 individual programs for our players, based upon the known demands of their position. Before the off season begins...what are the imbalances that may have been created during 144- 162 game schedule- what are we doing to offset these?

I connect with athletes that want to be the best they can be. It starts with them- and the journey is endless.