The early pre-season is used for more general workouts, such as running. These workouts will gradually shift into more intense workouts – the key here is to not start off too intensely, because that will add stress and strain to rested muscles, increasing the chance for injury. You want to get your body back in shape after the off-season before you start pushing it too hard. Read more: http://www.motleyhealth.com/fitness/evan-longoria-baseball-workouts#ixzz1Ic8gcwbv
Michael Deitsch & Garrett Underwood
Sports & Exercise Prof.
Ryan Arrowood
Training A MLB Catcher
Modern day baseball catchers are great athletes. Professional catchers are usually lean and quick. As for strength training, studies have shown that baseball-specific programs can increase batting speed and throwing velocity. Power training through plyometric increases a catchers speed and agility. It may also improve throwing and batting velocity. Shoulder injuries are a large concern in baseball. While strength conditioning can help to prevent injuries, weight lifting exercises may not target the correct muscles or the correct movement patterns.
A catcher’s pre-season is used for general workouts, such as running. These workouts will gradually shift into more intense workouts. Catchers do not start off too intensely, because that will increase the chance for injury. It is important for a professional catcher to get their body back in shape before they start pushing it too hard. The core muscles are most important to a baseball player; they help produce movements such as turning, jumping, and twisting. Body weight exercises are good when used in a circuit lowering the risk of injury by depending only on body weight. Late pre-season is where catcher’s workouts get more intense. Their goal is to peak in explosiveness and power during in-season. Medicine ball exercises and a variety of exercises are done with a medicine ball. The medicine ball will help build explosiveness, which leads to more power. No strenuous or intense activity is performed, because a catcher pushing himself too hard can lead to injuries. Most catchers only hit from one side of the plate, meaning that the other side of their body is not getting as much of a workout. Having unevenness among muscles can also lead to injury. Off-season is when a break is taking from a catcher’s workout allowing them to rest their muscles. Towards the end of the off-season, an MLB catcher will start focusing on foundational strength, guiding him back into the early pre-season baseball strength training is all about preventing and avoiding injury by doing a workout that includes a variety of options – weight training, body weight exercises, and medicine ball exercises. Certain exercises should be avoided; for example, you should never press with heavy weights, as it adds too much stress on your shoulders. Rotator cuff injuries can be prevented by using 3-5 pound weights instead of larger weights.
Because of the anaerobic nature of the game, baseball players use the phosphagen system as the primary source of energy. About 80% of the body's metabolic energy will come from the phosphagen system. Training programs involving sprinting and plyometric exercises under 10 seconds in duration that provide complete recovery are indicated. This type of training will improve speed and power development.
The diet is essential for a catcher to do well at the major league level. To perform well the catcher has to have a lot of energy to be able to sit behind the plate and play a good game. The physiological energy source for playing baseball is mostly anaerobic. That means eating a lot of carbohydrates is key to perform well and also a high quality protein to boost your strength, endurance and recovery. Having a variety of foods will help you perform well and get you through the game. Foods like meats, chicken, fish, pork, eggs, milk, colorful fruits and vegetables will get enough vitamins and minerals in you and also assist the body in using energy from carbs, protein and fat.
Jason Varitek, the captain of the Boston Red Sox, has a strict diet, workout program and training regimen. In the morning before his work outs he eats egg whites, turkey, and tomatoes. He also gets his initial carb load with a bowl of oatmeal with strawberries, bananas, and walnuts. After his breakfast he trains for 2 and half to 3 hours per day. At the gym he focuses on his core, strength, and cardio. Then he follows that up with his throwing and hitting drills. His post work out dinner consists of steak or chicken with vegetables and a sweet potato. He will also have a protein shake with oatmeal and peanut butter.
After playing in the major leagues most players either go to be a broadcaster on TV or they sometimes turn into a coach for an organization. Being a baseball player you always want to stay into the game somehow. That’s why they go into broadcasting or coaching to keep going to the ball park and passing on their knowledge. Being a catcher does promote physical life time activities. They have to do so much strict diets and workout routines that they live by every day. They are in the best condition of their lives, so after they retire it will be hard to break that routine and they will keep working out to stay in good condition.