High School Athlete. Homework. Tests. No Time. Effort. Accountability. Want to Get Strong, Gain Muscle and Gain Velocity. Does this sound like you, or someone you know?
Meet Ben, a high school junior who started his off-season training back in November 2016, weighing in at 153lbs and topping out at 77 mph off the mound. Ben invested in his development HARD and is currently weighing in at 182lbs, topping out at 89mph! Oh, and he’s committed to play baseball at MIT!
The Secret? Ben shows up. Ben lifts consistently 3-Days/Week following his individualized strength program, as well as 2-3 days a week on the High Level Throwing Program.
Ben’s lifting program consists of following the main 5 “pillars” of strength; Hinge, Squat, Push, Pull, Carry. Each workout contains some variation of those patterns.
Between hip thrusts, dead lifts, lunges, presses and more, Ben has worked hard all winter to achieve the goals he set in October.
Each month, Ben, along with all of our athletes, receives a new workout to progress the lifts and to create and challenge muscle hypertrophy and neuromusculature adaptation. In short, muscle growth, repair, and muscle control.
Many “attempt” to gain weight a month or so before the season begins. One reason that is difficult, is that neuromusculature adaptation can take anywhere from 8 weeks, and in some, up to 20 weeks. What does that mean? If your body needs 8 weeks or longer to “figure out” what is happening, and how to recruit motor units to aide in development of strength, by the time your body is ready to gain muscle, you will be entering a in season lift.
If you look at the chart above, you can see as neural factors are high, increasing muscle size is low. And the 2 intersect which then leads to more advanced training.
Together with a consistent strength and conditioning program, High Level Throwing Program, and a nutritional guideline, Ben added 20lbs this off season and increased 5+ mph on his velocity. We are excited to see those numbers increase again next off season. That’s what AB culture is all about!
Guest Post by Strength Coach, Nick Esposito.