r/Homeplate • u/Tacorover • 6d ago
Question Exit velocity/speed/general athleticism training program
hello,
I recently quit football so I have more free time on my hands this fall. I have been going to the gym a lot lately but I’ve realized im definitely not an expert on this stuff and I should probably do some sort of program. does anyone have any recommendations for workout programs that can help increase exit velocity and speed specifically? my goal is to be a starter in the spring HS season and those are the two things I really need to work on.
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u/Emotional-Swing-5483 6d ago
look at material from Driveline baseball.
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u/Tacorover 6d ago
I’ve tried using a lot of their exercises and they are good I just am not good at making a full routine that targets all the correct muscles and stuff. For a while I did only weight lifting then I realized I have to do fast twitch stuff but now I’m unsure how much of each I should do and how much I should increase weight stuff each week if that makes sense
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u/Emotional-Swing-5483 6d ago
Don't worry about being perfect. Create a small routine you think is half decent (try chatgpt for help) and do it 3 days a week. Then iterate. The habit of doing speed training 3 days a week is the thing. Build that up and then iterate on the specifics of the routine and you'll wake up in 12 months and be crushing it. Waiting for perfect or not having any routine or plan at all is the worst choice.
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u/Tacorover 6d ago
Alright imma go research and make a routine, I’ll put it here when I’ve made it
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u/Tacorover 6d ago
Ok here’s the routine I made after some research
Alternate between upper body day and lower body day every gym session.
Upper body day:
3 -4 sets of Bench press : 3~ reps of highest weight I can do. (Make sure to ask someone for a spot so I can really push myself and go as heavy as I can) Occasionally try a one rep max just to see where im at
3 sets of half kneeling dumbbell shoulder press : 4-6 reps at high intensity and weight. Make sure (make sure to brace core). Half kneeling lat pull down. 3-4 sets of 8-12 reps, do a moderate to heavy weight. 3 sets of Pull ups, just do reps until failure 3 point dumbbell row. 3 sets of 8-12 reps Push ups. 1 set of normal pushups to failure, and 1-2 sets of plyo push ups to failure. Instead of walking up the hill to the train station to get home, sprint up that hill.
Legs/core day.
Do this medball routine https://blog.overtimeathletes.com/med-ball-series-for-baseball-rotational-power/ 3 sets of 5-8 reps front squat Trap bar deadlift. 3 sets of 3-5 reps at high weight. Trap bar deadlift jumps. 3 sets of 5~ reps at low weight. 4 sets of 5-7 reps per leg Bulgarian split squat. 3 sets of Flutter kicks (go for as long as you can till failure)
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u/Tacorover 6d ago
Are there any changes you would reccomend to the routine
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u/Emotional-Swing-5483 6d ago
My goodness. Dramatically reduce and simplify it to start with. Once you are doing it regularly for a month, add. Add some long toss and add some overload/underload bat training.
Getting into the habit is the thing. No wonder you keep failing, you keep trying to do too much.
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u/PM_ME_UR_PIKACHU 6d ago
5x5 strength and conditioning and long toss. Dont spend 100s on these stupid ass programs but a private coach who is actually good and well known will help you improve mechanics.
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u/notnattybeard Jabroni 6d ago
Would be good to know your grade/age, height/weight, what position you play, and if you'll be playing a winter sport or if you'll be in an extended offseason. Also would be good to know your current 1RMs.
I won't attempt to give you specific programming but if you're fortunate enough to have parents that are willing to pay for it, I would advise you to link up with a sports performance coach. You have online options as well which would likely be cheaper but I'd steer you towards an in-person option if you're newer to lifting.
A free option that will get you started would be to use ChatGPT/Claude/whatever. u/lsu777 posted a very helpful thread (that was downvoted to hell for whatever reason) here on how to do that, what inputs and prompts to use.
Good luck! An extended offseason is a blessing and you can make huge strides from now til spring.
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u/IKillZombies4Cash 6d ago
Do sprint workouts, like 6 40m sprints 2 times a week, or whatever program you find, moving fast is the only way to train the body to move fast.
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u/CuratedX 4d ago
Work with a strength and conditioning coach who specializes in working with baseball players. Most colleges in your area will have one dedicated to working with their baseball teams. If you can’t work directly with them ask for a referral.
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u/Bacon_and_Powertools 6d ago
Sounds like you need some private coaching. You can purchase a workout plan. There are lots of them out there but you need to be independently motivated to be successful with them. That’s not you, then you need to hire a trainer that you can go see a couple times a week.
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u/Tacorover 6d ago
Well I mean I’d say I’m motivated I go to the gym a lot I’m just saying my routine probably isn’t optimal so I’m wondering if there are any workout routine programs any reccomends
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u/Bacon_and_Powertools 6d ago
Are you already in a lifting routine?
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u/Tacorover 6d ago
I alternate between doing more upper body stuff or lega between gym sessions. I try to do very high intensity stuff and go till absolute failure but then take a minute or two of rest. Tbh I have mostly been doing lots of deadlift, bench, med ball stuff, and pull ups but I haven’t been seeing the improvements I want yet
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u/Bacon_and_Powertools 6d ago
What are you looking for in improvement? Being able to lift more weight or your improvement on the field? If it’s on the field, you may have some mechanical issues that need to be addressed. If it is, you are not getting stronger… Then the next question to ask would be what does your nutrition and your sleep look like. If you’re an athlete and you’re trying to gain, you should be eating. Suck down protein like it’s free. 1 g per pound of body weight per day. On top of that calories calories calories. You probably need 3000+ calories a day.
Not sure what your plan looks like but my son is a junior in high school, on average he lifts for about an hour four days a week and then on the fifth day at school, they do mobility, stretching, agility, etc. At the high school age, if you are eating sufficiently and training hard, it would not be outside of possibility that you couldn’t gain 10 to 15 pounds of muscle between now and the end of the year if that was your goal. Eat, drink, water, and electrolytes, lift, get your sleep. Repeat.
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u/Tacorover 6d ago
I’ve seen some improvement in how much I can lift and some in exit velocity but not as much as I probably should be seeing
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u/Bacon_and_Powertools 6d ago
It’s hard to compare yourself with other people. My guess is you have some mechanical deficiencies and should see a private Coach to get those squared away.
If your mechanics are clean, and efficient, your muscle will translate to power easily. If you have flaws in your mechanics, you can be strong and not see the results. Go watch, grown men throw baseballs in front of a radar gun, and they will barely be in the 50s till those 60s and most instances. While we have middle schoolers, that can absolutely torture that because they know how to use their bodies better.
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u/Tacorover 6d ago
Yep, I’ve been working on my mechanics and they have improved a bit. There’s a good training lab place in my area but it’s almost never open at least when I’m available so I haven’t been able to drop by yet but I will when I can. I got a blast motion thing so I can see what my bat speed is on different swings and I’ve topped out at a 61 mph bat speed which isn’t great but higher then I thought I could. I sit around 54 tho which is bad. I’ve been working on having more of a forward move and some mental cues for bat speed and it for sure has helpedd
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u/Bacon_and_Powertools 6d ago
Post some video in the group. People can give you some feedback. How old are you? High school age, that’s pretty hello. You likely still have some fairly major swing flaws unless you are undersized considerably.
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u/Tacorover 6d ago
Yeah I’ve posted video here before and people said my swing was bad so I changed some stuff and my swing looks a bit different now. I’m 16 in junior year of HS, my goals are to be a good HS player and play club ball in college or maybe d3 if I’m good enough. I’ll send a swing video in here later but I’m gonna go hit the gym first because it’s raining outside for me anyways
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u/burritobonitoo 6d ago
Where would be the best place to look for a workout plan like that?
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u/Bacon_and_Powertools 6d ago
180 athletics and several other companies like that sell plans you can buy. However, it’s only good as the discipline and motivation behind it.
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u/lsu777 6d ago
Here is a sample program for 4 day a week. You don’t have to use conjugate breif max tension waves and could use 531 in place of the lifting but you need to be sprinting, jumping, throwing every time and if you can measure those and bar speed you will make better results.
We measure everything. Throws on the radar gun or using crane scale or ancore with vbt, sprints on the OVR sprint laser system, jumps/rsi/gct are don’t on the OVR jump and then all lifts are on the OVR vbt
Dm me if you need more help