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Faizan
Strength training for baseball players can be a tricky proposition, especially for in-season workouts. The frequency of game play requires you to carefully structure your weight training exercises to avoid injury and over-training. Switching free weights for cable weight machines helps ameliorate the risk somewhat, because the stacked weight provides counter-balanced rather than direct resistance. The cable weight machine is ideal for upper-body exercises to increase both muscle mass and endurance.
Cable Press
The cable press works the pectorals, the triceps, the deltoids and the trapezius muscles, and it requires a dual-stack cable weight machine with two cables. Set the sliding pulley and cable on each side of the machine at chest level. Grab a handle in each hand, lean forward slightly, and draw both cables across your body, joining them at a point out in front of your chest. The exercise helps develop overall strength and endurance for throwing and hitting, and the motion of the cables doesn’t place excessive stress on the joints.
Triceps Pushdown
Triceps pushdowns develop the triceps and the forearms, and using the cable-and-pulley system eliminates the joint stress that comes from using dumbbells or barbells for presses and extensions. Strong triceps improve your ability to generate bat speed, giving your extra pop without impacting the mechanics of your swing, the way more massive biceps or pectoral muscles would. Use a single cable-and-pulley weight stack, and set the pulley at the top of the machine. Attach a two-hand grip to the cable. Keep your elbows pinned to your body, and push down on the grip handle with your triceps and forearms to full extension.
Biceps Curl
Biceps curls with the cable weight machine protects your wrists from strain and fatigue, and develop strength in your biceps, which improves throwing velocity. The motion for the cable weight machine curl is the same as the motion of a barbell biceps curl, except your wrists and forearms don’t have to directly balance the weight. This lets your biceps do more of the work and diminishes the risk of injury. Position the cable-and-pulley at the bottom of the weight stack, use the same two-hand grip handle that you use for triceps pushdowns, and curl up from full extension to full compression.
Considerations
Even though cable weight is different than free weight, many of the same principles apply. Avoid over-training and get at least one day of recovery time in between workouts, especially during the baseball season. Properly stretch to warm up before each session to loosen your muscles and prevent strains and pulls. Cable weight exercises don’t require a spotter, but it helps to work out with a partner to help you follow proper form. In-season weight training should focus on maintaining existing levels of strength while improving endurance, rather than on building bulk. Off-season workouts should focus on addressing any weaknesses in your fitness level that impact your play on the diamond.
The cable press works the pectorals, the triceps, the deltoids and the trapezius muscles, and it requires a dual-stack cable weight machine with two cables. Set the sliding pulley and cable on each side of the machine at chest level. Grab a handle in each hand, lean forward slightly, and draw both cables across your body, joining them at a point out in front of your chest. The exercise helps develop overall strength and endurance for throwing and hitting, and the motion of the cables doesn’t place excessive stress on the joints.
Triceps Pushdown
Triceps pushdowns develop the triceps and the forearms, and using the cable-and-pulley system eliminates the joint stress that comes from using dumbbells or barbells for presses and extensions. Strong triceps improve your ability to generate bat speed, giving your extra pop without impacting the mechanics of your swing, the way more massive biceps or pectoral muscles would. Use a single cable-and-pulley weight stack, and set the pulley at the top of the machine. Attach a two-hand grip to the cable. Keep your elbows pinned to your body, and push down on the grip handle with your triceps and forearms to full extension.
Biceps Curl
Biceps curls with the cable weight machine protects your wrists from strain and fatigue, and develop strength in your biceps, which improves throwing velocity. The motion for the cable weight machine curl is the same as the motion of a barbell biceps curl, except your wrists and forearms don’t have to directly balance the weight. This lets your biceps do more of the work and diminishes the risk of injury. Position the cable-and-pulley at the bottom of the weight stack, use the same two-hand grip handle that you use for triceps pushdowns, and curl up from full extension to full compression.
Considerations
Even though cable weight is different than free weight, many of the same principles apply. Avoid over-training and get at least one day of recovery time in between workouts, especially during the baseball season. Properly stretch to warm up before each session to loosen your muscles and prevent strains and pulls. Cable weight exercises don’t require a spotter, but it helps to work out with a partner to help you follow proper form. In-season weight training should focus on maintaining existing levels of strength while improving endurance, rather than on building bulk. Off-season workouts should focus on addressing any weaknesses in your fitness level that impact your play on the diamond.
Posted in: baseball
