11.16.04
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Q: Joe:
Great site...keep up the great
work. I look forward to reading and
seeing more from you in the future. But, onto my questions...
-
You mentioned
recently that you like to do a lot of research
to stay ahead. I was wondering if you mind sharing where
that information comes from (books, websites,
etc...)?
-
There
was a topic posted recently on the NSCA webpage
about Overhead Lifts for Baseball Players. I wanted
to know your take on this topic...good or bad?
What lifts?
Keep up the good work and good
luck in the future,
Jon
A: Jon,
If you’re willing to put in the
time to do research, be careful where your information
is coming from. I hate to see dedicated individuals
waste their time getting misinformed. For example,
last week at the Vitamin Shoppe I overheard the following
advice being given to a man purchasing a box of Met-Rx:
"If you really want to get the most out of the
protein powder, you should do my chest workout. Perform
16 reps of close-grip bench presses on the Smith machine.
Then, immediately move your hands out as wide as possible
and perform 16 more reps. Then, drop right to the
floor and do 16 push-ups with no rest. This workout
stimulates lactic acid which is responsible for making
fast-twitch muscle fibers grow. And make sure you
use the Smith machine because it isolates the chest
better and you will see the definition and cuts faster."
I couldn’t believe what I was
hearing. I didn’t know whether to laugh or cry.
My point is that if you’re willing to dedicate
your valuable time to do research, get your info from
the right places. Here are some recommendations to
get you started. Read, re-read and try to understand
the following books:
-
Science and Practice
of Strength Training by Zatsiorsky
-
Strength and Power
in Sport (Encyclopedia of Sports Medicine)
by Paavo V. Komi
-
Supertraining
by Siff and Verkhoshansky
-
Fitness and Strength
Training for all Sports by Hartmann
and Tunnemann
These books should keep you busy for
a while. As far as “everyday” reading,
read the following websites on a daily basis:
-
-
www.eliteFTS.com
(Make sure to read the following articles on this
site:
The Periodization Bible, Parts
I & II by Dave Tate,
The
Development of the Russian Conjugate Sequence
System by Tom Myslinski,
Why
You Should Box Squat by Louie Simmons)
-
www.t-nation.com (Wide variety of articles
written by some of the best coaches, trainers
and nutrition experts in the world.)
-
Now onto your question regarding overhead lifts for
baseball players. A lot of coaches rationalize that
because throwing is an overhead activity, performing
overhead lifts would improve an athlete’s ability
to throw. I strongly DISAGREE! It’s important
to know that when you press overhead, you’re
basically driving the head of the humerus into the
acromion. This causes impingement, specifically to
the supraspinatus and long head of the biceps tendon.
Repetitive impingement can lead to a tearing of these
two muscles/tendons. This is a very common injury
that throwing athletes suffer from. I refuse to contribute
to this injury with the exercises that I prescribe
in the weight room! There are just too many other,
safer options for improving a pitcher’s ability
to throw or their ability to remain healthy.
In conclusion, throwing is very destructive
to the shoulder joint. Unfortunately, that’s
part of the game and we can’t do anything about
it. On the other hand, we can choose strength training
exercises that do the least amount of damage to the
shoulders when we’re in the weight room.
Just because everyone else is doing
it; that doesn’t make it right!!!
Joe D.
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