Archive for category training
Programming Mistake Numero Uno
We’re right in the middle of the busiest time for our athletes – Summer baseball season is here and Fall Ball is just around the corner! With it comes diminished time for Strength and Conditioning training, as I pointed out in In-Season Training: A Difficult Task. However, too many athletes get wrapped up in not being able to follow what they think they should be doing for strength training and end up doing nothing. Don’t overthink it!

Yes, you’re going to lose some strength during the season if you play competitive baseball (unless you’re a rank novice). Don’t sweat it! If you can get two training sessions in per week with heavy barbell implements, you’ll be doing alright. Just remember to get a heavy squat session and a heavy deadlift session in. Don’t worry so much about pressing, as it can interfere with baseball – especially if you’re a pitcher!
Focus on what you can do, not what you can’t. If you’re too worn-down to squat heavy weights, go lighter and turn it into a metabolic conditioning workout. Do interval training centered around bodyweight movements. Focus on those flexibility and mobility drills that you’ve been ignoring (I know you have, don’t even act like you do ankle mobility drills and sleeper stretches every day). Pull some resistance bands.
Above all – do something!
Progress: How to Measure It
By the very nature of the population that seeks out coaching, many of my clients are biologically older than their peers. That is to say, while their chronological age is the same as their teammates and competitors, they are much more mature – they’re bigger, throw harder, and swing bats faster. As such, they tend to do very well at their current level of competition. Occasionally, I’ve seen players get arrogant about a particularly good stretch of games – perhaps batting over .400 with a few home runs, or striking out two batters per inning over 20 games.
Now, should a player be excited when their hard work pays off? Of course. But true competitors aren’t satisfied with merely doing well at the level that they’re at. The classic example is Pete Sampras entering and losing matches badly in the U-18 divisions when he was just 12 years old. He could have entered age-appropriate tournaments, or perhaps only stepped up to the U-14 bracket, but he wouldn’t have met the challenges that he would have invariably faced as a professional.
A more sport-specific anecdote comes from Paul DePodesta’s blog: It Might Be Dangerous… You Go First. Paul is a current assistant in the front office of the San Diego Padres and is the former General Manager of the Los Angeles Dodgers. He posted a blog article about Wade LeBlanc in 2009, where he said this:
Leblanc pitched about 150 innings between HA and AA and now has almost 200 in AAA. That isn’t terribly unusual for an advanced college starter, and he’s still in the development process now.
The other thing, and possibly more importantly, is that sometimes guys need to be pushed in order to progress. For instance, had we left Leblanc at AA he could have continued to get everyone out with his changeup without needing to locate his fastball effectively. He needed to get to a level with more advanced hitters that would force him to make an adjustment to his game.
I tell all my pitchers about this story. Wade LeBlanc has one of the most devastating changeups in baseball and has a 3.29 ERA this year to go with it. If you’re a sabermetrics geek (like I am), you’ll note that LeBlanc’s changeup rates at +4.1 runs above average, while his fastball is -7.5 runs below average and his curveball is -3.6 runs below average. So LeBlanc has a below-average fastball and curveball but a solidly above-average changeup. DePodesta’s point is that LeBlanc could have simply used his major league above-average changeup (very advanced for the minors) to get hitters out and produce solid numbers, but that it wouldn’t have told the front office anything.
This is one area where people who rely too much on basic stats (strikeouts, walks, earned runs, home runs, RBIs, etc) make their biggest mistakes. Just because a pitcher is putting up a lot of great numbers at lower levels does not mean they are ready to move on. In LeBlanc’s case, his solid minor league numbers prior to jumping to AAA were a mirage – his success there was not indicative of his major league talent level. Big league hitters know how to lay off changeups and look for below-average fastballs to pound into the stands. Minor league hitters do not. And that’s what separates the two levels of competition.
You should always have your eye on the next level. When you pitch in a game, you want to dominate the hitters that you face, certainly, but if you’re relying on your breaking ball too much to do so, that isn’t helping you develop as a player down the line. When scouts come to see you as a high school sophomore, they don’t want to see a below-average curveball fooling bad high school hitters. Scouts want to see fastball velocity, but they also really want to see that you have an idea of what you’re doing with it. They want to know if you can cut it, run it, sink it, and most of all: locate it. I tell all my pitchers that when they can throw a complete game shutout throwing only fastballs that they’ll be ready to move on to the next level. Until then, they’ll never know if their stuff will play up at the next level.
In short: Progress is not measured by what you’ve done right now. It’s measured by what you will do down the line against tougher competition. Don’t ever get them confused.
MLB Draft!
I hope you’re enjoying the MLB Draft as much as we are at Driveline Baseball. (We had the live draft on while we were lifting today.) As a Cleveland Indians’ fan, I’m happy that we got Drew Pomeranz with the fifth pick:
The guy picked 17th overall (and headed to Tampa Bay) is one to watch for – Josh Sale. An outfielder from Bishop Blanchet HS here in Seattle, this kid can absolutely rake. One of our clients hung a sinker against him in competition, and, well, something like this happened to him:
I’ve seen him play personally. Great arm, plus power, runs well for a big guy. It’ll be interesting to see how he climbs the ladder in Tampa – their farm system is absolutely loaded!
Our Stance on Nutrition
I get a few emails once in awhile asking me what they should eat, what supplements are good, how many calories they should eat in each meal, and so forth. I’ve decided to spend a long time putting together the comprehensive answer to all nutrition-related questions and make it available on my blog, for free. Here we go!
First Step: Determine your ideal caloric intake. Use a Basal Metabolic Rate calculator (link) to figure out a reasonable estimate given a “sedentary” lifestyle, then multiply it by 1.5 (assuming you are an athlete; I am using a modified version of the Harris Benedict equation). So if your BMR is 2000 calories, multiply that by 1.5 and you have 3000 for your “maintenance level.”
- To gain weight: Eat 15-20% more than your maintenance level.
- To maintain weight: This should be obvious.
- To lose weight: Eat 15-20% less than your maintenance level.
What About Macronutrients?
Eat about 1 gram of protein per pound of lean body mass. If you weigh 200 pounds and have approximately 25% body fat (be liberal with your estimates; no one is below 10% body fat for very long despite what you’ve heard), you have about 150 pounds of lean body mass. Eat 150 grams of protein per day. Space it out if you can and eat more of it around your workouts, but it’s really not that big of a deal.
As for carbs and dietary fat, we don’t care.
Seriously.
What else?
That’s it. That’s the list. In summation:
- Set and meet your caloric intake goals.
- Get 1 gram of protein per pound of lean body mass per day.
- Victory.
“But what about the Glycemic Index, Ketogenic Diets, HFCS, and [insert hot topic here].”
Simply following the three rules above will capture 90-95% of an “optimal” nutrition plan for your average athlete. All that other stuff either doesn’t matter or barely matters. When you can go for six months following the plan above, you can start worrying about the smaller things that only matter if you’re an elite competitor trying to differentiate yourself from others.
It really is that easy, folks. In fact, we can sum up an optimal exercise and diet plan like so:
Exercise:
- Squat.
- Press.
- Pull.
- Go to #1.
- (optional) Some sort of high-intensity or low-intensity (not medium-intensity, like jogging) cardio work
Diet:
- Get an appropriate amount of calories.
- Get an appropriate amount of protein.
It’s not rocket science. And to distill it down even further, there’s really only two constants you have to follow: You must squat, and you must eat enough protein. Simple stuff, really.
Video: How to Shoulder Rehab
Here’s an oldie but a goodie: Diesel Crew’s “How to Shoulder Rehab” video series. We use a lot of the same exercises that Diesel Crew does, and we’ll be shooting a ton of video when we finally move into the NSBA facility (tentatively this weekend). Until then, enjoy this great video and link!
We prefer to use the TRX Suspension Trainer for a lot of the same exercises, and we add Face Pulls, Serratus Strengthening, and Reverse Flys amongst other movements. Of course, we heavily use resistance bands for many of these movements as well – just as shown in the video and with a few changes.
Humor: The State of High School Strength Programs
I’ve seen a lot of unintentionally hilarious weight training videos on YouTube. But this one…
News: Strength and Conditioning Coming to NSBA Facility!
Great news: Driveline Baseball will be moving all of its strength and conditioning equipment into the NSBA facility at 8512 20th Ave NE in Seattle! There is ample room in the facility to set up our full suite of equipment, and we’re extremely excited to announce the start of what will be an excellent partnership between Driveline Baseball and North Seattle Baseball Association.
What you can expect from this partnership:
- The lowest rates for batting cage time in the Seattle area – as low as $20/hr without bulk purchasing plans required!
- Use of a fully-equipped strength and conditioning facility.
- Free classes being offered to Seattle-area coaches and instructors on how to set up proper resistance training programs for youth athletes.
- On-site computers that track your workout progress and allow you to review your standard and high-speed video files.
- Low-cost weight training sessions and workout programming assistance.
We’ll also be permanently setting up our kinematic analysis equipment at the NSBA facility to improve turnaround times when developing high-speed video and finishing your kinematic reports.

Here’s a comprehensive list of the strength and training equipment you will soon find at the NSBA / Driveline Baseball facility:
- Full power cage with straight chin-up / pull-up bar (appropriately knurled)
- Deadlift / Olympic lifting platform (rubberized surface)
- High-quality barbells and dumbbells
- Kettlebells in varying weights
- 1000+ pounds of iron plates
- Bumper plates in varying weights for Olympic and “quick” lifts
- Medicine balls in various sizes and weights
- Weight sleds, sledgehammers, tires, push-up bars, and other general physical preparedness (GPP) equipment
- SPRI resistance bands in all tensile strengths (including O-bands for specific scapular work)
- Jumpstretch bands for X-band walks, assisted chin-ups/pull-ups, Pallof presses, other core work
- Inflatable swiss exercise balls for core and mobility work
- Foam rollers for self-myofascial release
- Massage table for initial assessment use and stretching demonstrations
We’ll be sure to keep you updated with progress (and pictures!) of the facility as it’s coming along. If there’s strength and conditioning equipment that you want but don’t see, please leave us a comment and we’ll definitely take a look into it!
It’s an exciting time to be working with or training at Driveline Baseball. Off-season and in-season training programs are available, though room is running out as we partner with the NSBA and sign up their athletes! Contact us today to get started immediately.
Humor: Post-Workout Nutrition
Now THIS is post-workout nutrition, boys!
Pitching Decelerator Exercises
A lot of pitchers prioritize rotator cuff strength to help prevent injury and improve performance on the mound. Probably the most common program for this goal is ASMI’s Thrower’s Ten. Thrower’s Ten involves a lot of basic resistance band work and light dumbbell work in order to strengthen the muscles that make up the rotator cuff – supraspinatus, infraspinatus, teres minor, and subscapularis. I have no problem with these types of programs, but so-called “band work” isn’t all that effective when you think about what happens in the typical pitching delivery. I talked a lot about this in my article “Is Resistance Band Work Overrated?” In that article, I said:
But is resistance band work overrated? That’s a really scary question to ask, and many people (perhaps including you) will have the same kneejerk response: Heck no! I want to make it clear that I believe that resistance band work makes up a lot of what we do at Driveline Baseball – especially with regards to scapular stabilization and mobilization work
Later in the article, I talked about maximum strength training being important for baseball pitchers to help decelerate the arm safely. However, since many athletes are either starting their seasons or are right in the middle of them, it’s tough to train for maximum strength in your in-season training program. Some great postural and mobility exercises that can help develop your pitching decelerators while your in the middle of your season or even in the off-season are:
- Chin-Ups
- Pull-Ups
- Rear Delt Flys
- Chest-Supported Rows
- Suitcase Deadlifts
Pulling and rowing variants are king here, since you’re very focused on developing upper back musculature and endurance. If you have a TRX setup, you can do lateral sagittal pulls and unilateral work to develop the trunk musculature that controls trunk lean – barbell work like suitcase deadlifts are great for this as well.
Here’s a few videos of the Rear Delt Fly and the Suitcase Deadlift – two lifts that aren’t very popular but do the job quite well!
Try throwing these in your training program and I’ll bet you see pretty good improvement in stability and you might find yourself going deeper into games as a result.
Link/Video: Mariners Strength Program
The Seattle Mariners have switched from a generic strength and conditioning program to a “high-tech” advanced program by Dr. Marcus Elliot. Many articles on the switch have talked about the lack of weights in the weight room and the emphasis on plyometric/movement training, leading many to believe that weights were completely left out of the program altogether. As the video below shows, this isn’t exactly the case:
As you can see, they have a significant amount of cable pulleys with variable resistance to train hip rotation, a rack of dumbbells, and three power cages with a variety of barbells. While this doesn’t constitute a “lack of weights” by anyone in the know, I’m willing to bet most reporters were used to seeing a bunch of isolation-based machines and equated them as “weight training.”
As Dr. Marcus Elliot so succinctly points out, training hip rotation is extremely important in baseball athletes. He also goes on to say that athletes must train their legs for strength and also mentions the need for improved thoracic extension. Improving tissue quality via self-myofascial release (SMR, also known as foam rolling) and performing postural exercises that address these needs is extremely important in a baseball training program.
I’m glad to see a major-league organization that “gets it” and doesn’t have their guys training on machines like most other organizations do. The attention to thoracic extension, hip rotation, and leg strength (just to name a few things I like about the program) are all very good and necessary if you want to effectively train baseball athletes.




