Baseball Conditioning Myths Part 2


What’s up guys, my name is Dr. Chris McKenzie,
board certified sports and orthopedic physical therapist for players in Major league baseball,
minor leagues, the NCAA and youth baseball. In part 2 of this video I’m going to give
you the last 3 baseball conditioning facts to live by, and show you how you should be
conditioning as a baseball player. If you haven’t watched part 1 yet, where I bust
the 2 biggest myths on baseball conditioning, go watch it, right here, now! Part 2 won’t
make any sense if you haven’t seen Part 1. Continuing on, FACT #3. Long distance running
decreases power production in the baseball player. and trains all muscles to move slower.
When muscles move slower with the primary focus for endurance, you suck the power producing
capabilities right out of them. FACT #4: A study from 2008 by Werner et al.
has correlated higher body mass to increased throwing velocity in baseball players. So,
what does the majority of the world (maybe just USA) do when they want to lose weight?
They do endurance training: elliptical for 20 minutes, treadmill for 10 minutes, train
for a 5k or half marathon, etc. But losing weight is not what we want to do as a baseball
player, or any athlete that needs to move explosively, unless…you are overweight! Fact #5: Your immune function is most depressed
when exercise is continuous, and performed without food intake; and this immune depression
can last at least 24 hours. So, what do you get when you combine a depressed
immune system, poor nutritional intake [Video only of me eating chips and cookies??], lack
of quality sleep, and a reduction in body mass throughout the season? You get a baseball
player that lacks confidence in himself, finds it hard to dig deep, throws slower with less
power, has a weak swing, and generally under performs. The Solution…As a baseball pitcher you “run”
no more than 15-45ft. So our focus for you will be on sprints and lateral agility drills
of….15-45ft. Your work-to-rest ratio while pitching is One second of max effort to 20
seconds of rest before your next pitch. This should form the basis of your work-to-rest
cycles when conditioning. If you’re anything but a pitcher, use what
type of base hitter you are to see how far you should run. If you more than occasionally
hit doubles, you should run sprints to 180ft. See how long it takes you to do this, and
then use the pitcher work-to-rest cycles as your guide for rest breaks, as this is more
aggressive than you need anyway. Over time, you can increase the sprint distance, or decrease
the rest break to create a better training effect and gain more stamina. Just remember,
The GOAL IS to create power and enhance your rate of force development. The goal IS NOT
to exhaust your lungs. So there you have it. 2 myths–busted. 5 facts,
and a work-to-rest ratio for how you should condition as a baseball player. Refuse to
run long distances as a baseball player. Leave a comment below and let me know what you think
about this. If you know someone who would benefit from hearing this, please share it
with them. Do you want to know the secret to preventing
baseball elbow pain? Then click here and download my free report: The #1 Exercise to Prevent
Baseball elbow pain before it starts (and get rid of it if you have it) that you can
use immediately.

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