Copyright © 2012, Diesel Strength, LLC, All Rights ... · Copyright © 2012, Diesel Strength, LLC,...

Copyright © 2012, Diesel Strength, LLC, All Rights Reserved.

http://www.dieselsc.com 1



Jim Smith, CSCS

Copyright 2012, All Rights Reserved.

Diesel Strength, LLC.

All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information

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Strength Training for Baseball Complete Training System for Performance and Power Copyright © 2012, All Rights Reserved. Diesel Strength, LLC. Published in the United States by: Diesel Strength, LLC P.O. Box 806, Wyalusing, PA 18853 Email: [email protected] Websites: www.dieselsc.com Author: Jim Smith, CSCS Manufactured in the United States 1st Edition: October 2012

mailto:[email protected]

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All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith. Fines start at $150,000 and

include a possible prison sentence upon conviction.



Disclaimer:

You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational

purposes only. You must consult your physician prior to starting this program or

if you have any medical condition or injury that contraindicates physical activity.

This program is designed for healthy individuals 18 years and older only.

The information in this manual is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and

publishers advise readers to take full responsibility for their safety and know their

limits. Before practicing the exercises in this manual, be sure that your

equipment is well-maintained, and do not take risks beyond your level of

experience, aptitude, training and fitness. The exercises and dietary programs in

this book are not intended as a substitute for any exercise routine or treatment

or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are

taking any medications, you must talk to your physician before starting any

exercise program, including Baseball Strength. If you experience any

lightheadedness, dizziness, or shortness of breath while exercising, stop the

movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by

a certified personal trainer or certified strength and conditioning specialist.

Always ask for instruction and assistance when lifting. Don’t perform any

exercise without proper instruction. Always do a warm-up prior to strength

training and interval training.



You must have a complete physical examination if you are sedentary, if you have

high cholesterol, high blood pressure, or diabetes, if you are overweight, or if

you are over 30 years old. Please discuss all nutritional changes with your

physician or a registered dietician. If your physician recommends that you don’t

use Baseball Strength, please follow your doctor’s orders.

Copyright © 2012, All Rights Reserved. Diesel Strength, LLC.

Waiver and Release of Liability:

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE

PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO

UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY

FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE,

THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,

LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION

IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL

CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES,

OR AFFILIATES (COLLECTIVELY DIESEL STRENGTH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO

ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED

WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DIESEL STRENGTH, LLC FROM ANY

LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.



Table of Contents

Dedication ........................................................................................................................... 8

Preface ................................................................................................................................. 9

SECTION I: THE INTRODUCTION

Introduction ....................................................................................................................... 11

Benefits of Comprehensive Core Strategies .................................................................. 13

Quick Definitions ................................................................................................................ 14

Intra-abdominal Pressure ................................................................................................. 15

Core Anatomy ................................................................................................................... 18

Integration / Progression .................................................................................................. 20

Criteria for Core Strength ................................................................................................. 22

SECTION II: THE PROGRAMS

Program Strategies ............................................................................................................ 26

SECTION III: THE EXERCISE INDEX

THE BASIC SERIES

Level 1 – Basic Exercises ................................................................................................... 29

THE ADVANCED SERIES

Level 2 – Advanced Exercises ......................................................................................... 37

THE ELITE SERIES

Level 3 – Elite Exercises ..................................................................................................... 45

SECTION IV: THE CONCLUSION

Conclusion ......................................................................................................................... 61

Other Diesel Products ....................................................................................................... 62

References ......................................................................................................................... 63



“People do not lack strength, they lack will. “

- Victor Hugo

i



Baseball Strength

Power Core

The Introduction Baseball Strength



Baseball Strength Power Core When you see an athlete, the first thing you

notice is that they are typically ripped to

shreds. Their strength training along with their sports (SPP) preparation, keeps them

at pretty low body fat levels.

But an athlete’s abdominals aren’t just for aesthetics, they are for functional as well.

Developing the “core”, or the musculature

surrounding the torso, hips and pelvis, anterior and posterior, is essential for all

athletes. In fact, it is the elite athletes who

are the ones able to utilize this strength to

excel in their respective sporting endeavors.

But if we understand what exercises provide us with real abdominal and torso strength, then we can achieve the benefits that, up to this

point, some athletes have been able to obtain. I say some athletes, because only a limited number of athletes (or their trainers)

understand how to build functional core strength.

When preparing an athlete for the demands of their sport, it becomes necessary to

analyze the physiological and metabolic demands of that sport. Then, an

assessment must be done of the athlete to determine what gaps can be identified.

These gaps would be

the difference between

what the sport demands and the

athlete’s state of

preparation according to these demands. Not strong enough, not fast enough or not conditioned

enough are just some of the most common issues

when assessments are made. For this manual,

we will focus on getting our athletes stronger,

specifically, developing an elite level of torso strength and stability - which, as you will see, has



many important benefits.

Recently, the strength and conditioning community has documented and detailed the role of the “core”. Not only is the “core” musculature

important for strength of movement but it is also important to stabilize and protect the spine and pelvic floor by remaining rigid during the

engagement of complex, loaded or unloaded movements.

Strength of movement means strength of torso movement patterns, i.e. flexion, extension, rotation, chaos or no movement at all.

For all athletics, the core musculature is taxed in all movement patterns AND many more. Sports are not patterned, they are random

and the athlete’s reaction to these random stimuli is also random, and

by logic cannot be predicted. That is why we must train in all of these movement patterns, in addition to, training in a random (or chaotic)

environment. Athletes who can meet and overcome this demand, will not only be able to absorb impact forces, but also generate them, even

late in the game.

Benefits of Comprehensive Core Strategies

In general the “core” musculature is not only responsible for all

movement, it is also responsible for protecting the neck, shoulders, spine, hips and pelvis from injury. Specifically for athletes, the role of

the core musculature becomes much more complex. An athlete’s “core” strength requires them to:

create and absorb impact forces efficiently transfer, accelerate, decelerate and stabilize powerful

ground forces maintain positioning and spatial awareness

regulate breathing under heavy duress and fatigue

build high levels of muscular endurance and power potential promoting co-contraction

protect the lumbo-pelvic-hip-complex or LPHC

improving reaction and reactive abilities improving balance, agility and coordination

A more general overview of the benefits of a comprehensive torso

training strategy for those interested in getting stronger and meeting

their strength goals:



improving static and dynamic posture

improving and creating stability and bracing proficiency

protection of the neck, shoulders, spine, hips, and pelvic floor during loaded and unloaded complex/compound movements

improving the integrity and distribution of forces across the kinetic chain

maintaining sufficient rigidity of the torso during compound,

ground based movements

engaging and preventing movements specific to the muscle actions of involved muscle groups, i.e. elimination of

compensation patterns and motor unit recruitment dysfunction

improving the ability to absorb impact or non-functional deviations of the pelvis or spine during high force movements

improving the ability to generate, transfer, or dissipate forces (if

engaged kinetic segments are immobile, hypermobile or weak dependent upon their specific requirements)

maintain patterning and positioning under fatigue regulation of breathing

Quick Definitions

Before moving forward we must identify the difference between

general and general specific (GPP) strength training and skills (SPP)

training.

Special Physical Preparation or SPP

“If the athlete is performing the actual sport in practice or during a skill day, they are performing SPP. Isolation or segmenting sport skills can also be considered SPP, if

the movement is similar in duration, intensity, speed, direction and mechanics. For

example, hitting the heavy bag (isolation) for a boxer is considered SPP but it is not the same as sparring or fighting (integration.)”

Excerpted from the Chaos Training Manual

Smith, 2007

General Physical Preparation or GPP

“GPP is a means to increase the athlete’s work capacity or conditioning, target and eliminate weaknesses, improve restoration by decreasing the effects of DOMS

(delayed onset of muscle soreness.)”

Excerpted from the Chaos Training Manual Smith, 2007



Even though your SPP training requires and develops a high level of

specific torso strength and stability, a more focused, general approach

can be undertaken to further enhance an athlete’s abilities. The simplest definitions would describe SPP as the actual sport (or the

isolated skills of the sport) being engaged and everything else would be considered GPP, i.e. strength training, conditioning, etc.

Bracing Excerpted from the Chaos Training Manual

We know that forcibly pushing our abdominals outward will create

muscular tension and a bracing effect that, along with proper

breathing techniques, can create the stability and intra-abdominal

pressure to safety engage or protect against all movements.

What is intra-abdominal pressure?

Intra-abdominal pressure is when the inhalation is initiated with powerful diaphragmatic breathing and the pressurizing of the

abdominal cavity occurs. The coordinating activation of the inner core consists of harnessing the diaphragm, pelvic floor, transverse

abdominis and multifidus to initiate stability and bracing prior to engaging in movement.

Intra-abdominal pressure



Intra-abdominal pressure as shown in the shaded area above, along

with the engagement of the torso stabilizers (see Core Anatomy in the

next section below) coordinate to stiffen and stabilize the torso under load.

Let’s discuss a quick bracing example.

How can we instill bracing proficiency for our athletes outside of the

typical verbal cues of “Abs out!” or “Push out against the belt!?”

One quick and easy way to teach an athlete how to brace is the

utilization of an elastic band with compound movements. In the example below, the athlete is performing rack pulls. To ensure proper

bracing mechanics an elastic band is tightly cinched around their

abdominals. Throughout the duration of the exercise the athlete will try to keep tension on the band and stretch it as far a possible. If the

band becomes slack during the movement, verbal cues will be given to the athlete to re-engage bracing.

Banded Bracing Drill

The lifter has elastic band cinched around their abdomen. Before

initiating movement the lifter will create intra-abdominal pressure with

patterned breathing and bracing mechanics to initiate a stretch in the band.

The band should remain stretched outward in all directions throughout the execution of the exercise.

Let’s look at what musculature makes up the “core” and is involved in

bracing or engaging movement. The core musculature is comprised

not only of the abdominals, but the posterior chain as well. The posterior chain is detailed in the Baseball Strength main manual, in the

lower body exercise section.



Core Anatomy

The Bodies Core and Surrounding Muscles, Darkin

Image References 1, 2, 3



Number Muscle(s) Group Action*

1 Quadratus Lomborum Lateral Trunk Flexion

2 Erector Spinae -

iliocastalis , longissimus,

spinalis

Trunk / Neck Extension

Lumbar Stabilization

Resists Trunk Flexion

3 Rectus Abdominis*

Anti-Rotator

Trunk Flexion Resists Trunk Flexion *lateral tendons wrap around to create stability

and anchor to thoracic lumbar fascia (TLF, 5 above) to provide a natural belt (Porterfield and DeRosa, 1198) (3) and protect the LPHC

4 Lattissimus Dorsi*

Shoulder Extension Shoulder Horizontal Adduction Shoulder Internal Rotation

*the orientation of the thoracic lumbar fascia or TLF (5 above) engages the lattisimus dorsi

duration movements, torque resisted (anti-movements) of the trunk

6 Internal Obliques Same Side Rotation - ipsilateral Trunk Flexion Increased Intra-Abdominal Pressure

6 External Obliques

Lateral Trunk Flexion Opposite Side Rotation Posterior Tilt

Increased Intra-Abdominal Pressure

7 Transverse Abdominis

Abdominal Hollowing

Increased Intra-Abdominal Pressure

8 Multifidus

Segmental Spine Proprioception, Stabilization,

Extension, Rotation and Lateral Flexion

9 Hip (Iliopsoas) Complex –

iliacus, psoas major, psoas minor

Hip Flexion

Hip Lateral Rotation Lateral Rotation of Lumbar Spine Lumbar Extension

10 Tensor Fascia Latae Hip Flexion Hip Abduction Hip Internal Rotation

Hip Transverse Adduction

11 Rectus Femoris Hip Flexion

Knee Extension

12 Gluteals – maximus,

medius, minimus

Hip Extension

Hip Abduction Hip External Rotation Decelerates Hip Flexion Decelerates Hip Adduction

Decelerates Hip Internal Rotation Publication References 1, 2, 3, 4, 5, 6, 7

Website References 8

Special Thanks to Mike Robertson MA, CSCS

*Special Note: The muscle actions detail open-chained, concentric only movements. The intermuscular

coordination between multiple muscle groups specific to movement, show these same muscle groups

responsible for deceleration, absorption and resisting movement.

http://www.exrx.net/Muscles/GluteusMedius.html

http://www.exrx.net/Muscles/GluteusMinimus.html



Criteria for Core Strength

For many novice trainers, their idea of true core strength lies in the base of our model below, the strength of stability or anti-movement

patterns. They believe that building strength in the standard

movement patterns executed in the gym setting is enough to ensure the athlete or lifter can increase their potential to generate power in a

sporting event or real world setting.

Unfortunately, that is not the case. The model below demonstrates what it takes to develop true core strength. As you will see, strength

of movement patterns is only one important aspect, not the only

aspect.

Execution In Sport

Execution of SPP

Strength of Chaos Movements

Strength of Reverse Movements

Strength of Movement Patterns

Strength of Anti-Movement Patterns

Criteria for Core Strength Model



Level 1 Strength of Anti-Movements

Anti-movements such as bridging, planks or Core Statics are required for the safe execution of real-world or compound movements. They enhance the athlete’s ability

to transfer forces, absorb impact and the execute sport specific movements. This rigidity of the torso is also required to prevent injuries by protecting the spine, hips

and pelvic floor during loaded movements.

Level 2 Strength of Movement Patterns We will define the articulations of the trunk and torso as:

Anterior

o Hip Flexion – Torso Loaded

o Hip Flexion – Trunk Loaded o Rotation – Horizontal, Transverse (L R, F B)

o Lateral Flexion o Anti-movements or Statics

o Deceleration of Hip Extension o Chaos Movements

Posterior

o Hip Extension – Torso Loaded o Hip Extension – Trunk Loaded

o Contralateral Rotation o Anti-movements or Statics

o Deceleration of Hip Flexion o Chaos Movements

Isolated abdominal strength training movements performed in the gym setting, such

as crunches, leg lifts, cable woodchoppers and saxon side bends would fit into this

category.

Level 3 Strength of Reverse Movements

By training the reverse movement patterns executed in an optimal gym setting or

during a repetitive sport specific or SPP movement, an increased power potential can be targeted. By improving the integrity and functioning of the musculature

responsible for deceleration, we inhibit the GTO (golgi tension organ), improve absorption abilities, create a balance and subsequently improve the potential power

the athlete or lifter can generate for all movements.



Level 4 Strength of Chaos

Expanded on in great detail in Chaos Training, random stimuli introduced in a skills or strength training session will improve the athlete’s reactivity and cognitive abilities

to execute without hesitation. Sandbag Rippers and Zercher Walks are two examples of chaotic core training means and are demonstrated in the exercise index

below.

Level 5 Execution of SPP

Verkhoshansky's Principle of Dynamic Correspondence provides us with the criteria for determining how specific to the actual sport a movement or exercise is. If a

means is executed in the same direction and plane of movement, with the same speed, for the same duration, with the same intensity and so on…the more specific it

is to the actual sport. James Smith details this further in his Classification of Means

article and shows you how to categorize exercises as general, general specific and specific (typically referred to as SPP).

SPP or Specialized Physical Preparedness can further be categorized as isolated and

integrated means. An example for a fighter would categorize isolated SPP as heavy bag work and integrated SPP as engaging in sparring in the ring or cage.

Performing SPP and engaging in an actual sport competition (Level 6) is the demonstration of the core strength developed in training.

Level 6 Execution in Sport

This is the real reason we are here, to improve performance. The athlete is required

to demonstrate the strength and proficiency they have developed in training on the field, in the ring or in the weight room. If everything was done correctly, by

analyzing the sport and the athlete’s weaknesses and strengths, then they will be

able to execute to the best of their ability. If the athlete’s core strength training strategies incorporate these six criteria, complimented with periodically engaging in

the actual sport or SPP, then you can be assured that they have been comprehensive in their preparation.



Baseball Strength

Power Core

The Programs Baseball Strength



Baseball Strength Power Core Programs

Strategies

Baseball Strength Power Core exercises will be integrated into your

comprehensive muscle building Baseball Strength system. Our torso

training movements will be done after our primary and supplemental exercises. In each Baseball Strength workout, you'll see a holding

place for the core strength movement(s).

Baseball Strength Power Core exercises are divided into 3 categories; basic, advanced and elite. Pick any exercise(s) dependent upon your

current strength level. The goal is to progress from basic to advanced

and then to elite, but you can pick any combination of exercises from all levels.

Categories

The exercises in Baseball Strength Power Core are categorized into 3 levels:

Level 1: Basic

This level contains exercises for new lifters, those trying to re-establish

a foundation of strength, stability and neutral posture after a layoff or

trying to come back from an injury.

Level 2: Advanced In this level, the lifter advances from the basic exercises, to exercises

where tension is more constant and intense. We begin to overload the musculature that engages movement, supports and stabilizes the torso.

Level 3: Elite

In this level, the movements get more varied and the lifter has to

demonstrate a high level of core strength, coordination and bracing

proficiency.



Baseball Strength

Power Core

Exercise Index Baseball Strength



Baseball Strength

Power Core

Basic Exercises

LEVEL 1 Baseball Strength



Planks Planks are the most recognized static exercise for strengthening the

torso stabilizers. Engaging the core, posterior chain and held for time, planks can be overloaded with external resistance that is added to the

lifter around their mid to upper back. The lifter should create a hard

contraction in their abdominals, glutes and hamstrings to remain rigid with a neutral posture - imagine a dowel rod connecting the back of

the head, the upper back and the sacrum. Planks are typically held for

time.



Side Planks Side planks strengthen the torso in the front plane and resist lateral

hip flexion by engaging the quadratus lomborum, lats, torso stabilizers and the entire posterior chain. Side planks provide us the opportunity

to practice and set neutral posture of the pelvis, spine and shoulders -

because the legs, hips, back, shoulders and head should be in a straight line. Coordination between breathing and bracing can be

established by providing audible cues to the lifter that they have to

respond to or by bouncing a tennis ball that they have to catch. Side Planks - Level 1 Side Planks - Level 2

Side Planks - Level 3 Side Planks - Level 4



Glute Bridges Activating the glutes is critical is restoring neutral pelvic alignment.

And having a neutral pelvic will help us achieve optimal strength and movement - especially when performing loaded exercises like squats

and deadlifts. Focus on the contraction and not the degree of hip

extension during the movement.

Glute Bridges

Hip ABducted / Externally Rotated With this glute bridge variation, we are strengthening the glutes in a different plane of motion. The glutes are not only responsible for hip extension, but also external rotation and abduction of the hip.



Hip Thrusts Hip thrusts are only of the best ways to strengthen the glutes and

hamstrings. They can be overloaded with a plate placed at the waist or with a barbell placed across the hips

Hip Thrusts

Hip ABducted / Externally Rotated With this hip thrust variation, we are strengthening the glutes in a different plane of motion. The glutes are not only responsible for hip extension, but also external rotation and abduction of the hip.



45 Degree Back Raises Back raises are a great way to strengthen the spinal erectors, glutes

and hamstrings. They can be overloaded with a plate held at the chest or a barbell held in a zercher hold.

Kettlebell Swings Kettlebells develop power endurance and train explosive hip extension.

The movement of the kettlebell should come from the "snap" of the hips and not from pulling up with the arms. Do not let the dynamic

nature of the exercise force your torso out of a fixed and neutral posture.



Single-Leg Romanian Deadlifts Single-leg Romanian deadlifts are a great way to strengthen the glutes

and add more stability at the hip. Life happens with a stable torso and pendulous movements or the arms and legs. This movement

strengthens those patterns.

Ab Wheel Rollouts One of the most intense anti-extension movements, roll-outs force you

to brace and create massive amounts of tension in the lats, while

movement occurs at the hip. Because movement is occurring in the upper and lower extremities and bracing is occurring across the torso, this exercise is considered an integrated core movement.



Ab Slide Outs Slide outs are the same movements as roll-outs, but they are

performed with furniture sliders. The added friction of the slider on the ground (various surfaces provide different levels of resistance),

increases the difficulty of the movement.

Straight Leg Sit-ups This exercise develops powerful hip flexors because sit-up portion of

the movement has to e done dynamically. There are many different

variations you can perform including holding the weight overhead or anchoring the feet under something solid.



Baseball Strength

Power Core

Advanced Exercises




Planks On a Swiss Ball As we move into Level 2 exercises, we will begin to introduce dynamic

movements. These types of exercises will create more real-world adaptations and require the lifter to be more engaged in the

movement. The lifter will hold the locked position for a certain amount

of time and you'll notice more vibration will be introduced as fatigue sets in.

Planks on Swiss Ball (on Elbows)

Planks on Swiss Ball (Arms Locked)



Decline Push-ups Many lifters don't realize that push-up variations are a core strength

(plank) movement integrated with an upper body strength training movement pattern. They teach the lifter to brace their entire body

and coordinate the tension of the posterior and anterior musculature,

along with, strengthening the chest, triceps and shoulders.

Decline Push-ups

Decline Push-ups (One Foot Elevated)

Spiderman Decline Push-ups



Stir the Pot Popularized by Stuart McGill, Stir the Pot is a dynamic plank variation

performed on a Swiss ball. The lifter will setup on their elbows and make small circles, clockwise and counter-clockwise, while bracing on

top of the Swiss ball. Adding agitation or perturbation is a great way

to further enhance torso stability and bracing.

Swiss Ball Mountain Climbers The lifter will setup on top of a Swiss ball either on their elbows or

their hands and perform mountain climbers. The goal is to prevent side-to-side movement and keep the torso in neutral.



Swiss Ball Rollouts Starting in a tall kneeling position, the lifter will lean forward and rest

their forearms on the side of the Swiss Ball. Before they roll outward, the lifter will take a diaphragmatic breath, brace their torso and extend

outward keeping tension on the lats, until their arms are in the same

plane as their torso. Pulling downward with the arms, the lifter will move back to the starting position.

Pike Ups on Swiss Ball The lifter will start the movement in a push-up position with their shins resting on top of a Swiss Ball. A powerful hip flexion movement will

raise their hips upward until their feet are on top of the ball. Control the descent back to the starting position and repeat for repetitions.



Supermans into Pike Ups This movement is truly an integrated exercise and there are very few

movements that reinforce the importance of the lats for stabilizing the torso. The lifter will setup as if they are performing a typical Swiss

Ball Pike-up, but the start of the movement will move them out of the

push-up position and into more shoulder flexion. This subtle change is very important for engaging the lats to a much greater extent.



Alternating Dumbbell Rows The starting position of the this movement isometrically engages the

entire posterior chain including the hamstrings, glutes, spinal erectors and upper back. This is an important movement because the

alternating movement of the dumbbells creates an anti-rotation torque

across the torso. Notice the neutral alignment of not only the spine but the neck as well.

Renegade Rows To perform this movement, the lifter will setup in a push-up position

with each of their hands on dumbbells. They will perform the

movement by performing alternating dumbbell rows, while maintaining the plank position. There should not be any twisting at the hips when the lifter is rowing side-to-side. As a side note, the wider the feet are

placed, the easier the movement is to perform.



Push-up with Renegade Rows This movement is the same as the Renegade Rows, but a push-up is

added in between each row for more difficulty.



Baseball Strength

Power Core

Elite Exercises




Decline Bench - DB Clean & Press This exercise is brutal and will test not only your ability to stabilize,

but your ability to stabilize under great tension. Start with small dumbbells and progress from there. The lifter will clean the dumbbells

to a racked position. From there, they will press the weight overhead.

Return the weights to the starting position and repeat.



Decline Bench - DB Sit-ups with Military Press This exercise is brutal and will test not only your ability to stabilize,

but your ability to stabilize under great tension. Start with small dumbbells and progress from there. The lifter will clean the dumbbells

to a racked position. From there, they will press the weight overhead.

Return the weights to the starting position and repeat.



Decline Bench - Pop-Ups The lifter will hold the dumbbells at arms length and move to a sit-up

position. As the athlete moves into hip flexion, the dumbbells go from a locked position to an overhead lockout all in one motion. The goal is

to keep the torso fixed and rigid throughout the full execution of the

movement.

Decline Bench - Core Statics – Elastic Bands This movement forces an anti-rotation and bracing of the torso. The

band is anchored perpendicular to the lifter and stretched across their chest. A more advanced version would require the lifter to respond verbally to questions while under tension and engaged. This teaches

the lifter how to breathe without relaxing their abdominals.



Medicine Ball Throws (Backwards) Any movement where the implement is released is called a ballistic

movement. The characteristics of a ballastic movement is a movement where there is no deceleration of the implement. This is

important for sporting applications because the movements are

powerful and explosive. When you utilize a fixed implement such as a barbell or dumbbell, you hold the implement throughout the entire set.

And when you used these fixed implements, at the end range of the

movement, there must be deceleration, or it would fly out of your

hand. So devices such as medicine balls are used for more functional core training movements.

Medicine Ball Throws (Rotational Low to High) Unlike static postures, when full body movements are initiated, there

should always be a focus of coordinating shoulder movement with hip movement. As the hips go, so should the shoulders. You don't want

to fix the hips in place and perform loaded rotational movements with the upper body. That type of torque will lead to disc injury.



Rotational Medicine Ball Throws into Wall The repetitions for this medicine ball variation are performed very fast

and dynamically. The rebound of each repetition is decelerated and the stored energy is used for the next repetition.

Medicine Ball Slams This movement builds explosive hip flexion and teaches full body

power. The downward momentum of each repetition is used to initiate the next repetition.



Anti-Rotation Sled Drags To develop a comprehensive core strength profile, we must not only

engage rotational movement but also their counterpart, anti-rotational movements. Anti-Rotation Sled Drags are a great way to develop

functional core strength. We are preventing rotation at the torso and

engaging a powerful leg drive sequence. The tow strap is wrapped around one shoulder and around the opposite hip. This perfectly

mimics how the body moves.



Anti-Rotation Reverse Lunges Taking the concept from Anti-Rotation Sled Drags, we will now perform

an anti-rotational movement with a lunge. I like this movement because it teaches balance, coordination and combines an anti-

movement with a hip mobility movement.



Lateral Band Resisted Kettlebell Swings Combining explosive hip extension with anti-rotation, this exercise is

at the top level of core development. A band is anchored perpindicular to the plane of the kettlebell swing and the lifter is trying to keep the

kettlebell in a straight path directly along the midline.

L-Sit Pull-ups The agitation caused by the concentric and eccentric phases of the

pull-up exercise makes this static hip flexion movement more dynamic. It is an amazing exercise to tie in the upper back and the strength of

the core musculature.



Spiderman Pull-ups As the lifter pulls upward, they will move their legs in an alternating

fashion. More forceful agitation is incorporated into the hip flexors and

more control is needed with spiderman pull-ups.

"T" Push-ups This unique exercise combines an anti-extension movement with an

anti-lateral flexion exercise. With each of these integrated movements, the lifter builds more work capacity and full body control.



Dumbbell Press with Static Hold This exercise is at the highest level for core strengthening. The lifter

will perform a static bridge on a glute ham raise or Roman chair. From this fixed position, they will perform a bench pressing movement. The

lowering phase of the press will challenge the lifter to remain in a

straight line. Watch and manage fatigue carefully with the exercise and only allow your advanced lifters to perform it.

Overhead Walks

The lifter will hold dumbbells locked overhead and walk for a distance. It is important when building core strength, that the back and

shoulders are engaged. This will ensure that real strength is built and the lifter learns how to use their body as a single unit. This movement is great to teach the lifter how to brace isometrically and builds solid

shoulder stability.



"V" Ups "V" Ups are one of the toughest hip flexion exercises because you're

required to lift your upper and lower body simultaneously by hinging at the hips. Tight hamstrings are a generally weak core will prevent

optimal performance of this movement.

Ab Roller The athlete will brace their torso and then roll out as far as they can and then return. Progression for this exercise would have the athlete

start from a standing position or by adding elastic resistance.



Band Resisted Ab Roller To perform this exercise, one end of an elastic band is secured to the

ab roller and the other end is wrapped around a stationary object. This lifter performs a typical ab roller movement against the band

tension. The band adds resistance during the concentric phase of the

exercise.

Core Statics – Lateral Shuffles An elastic band is secured to a stationary object and pulled to a

position where the athlete is waiting - standing securely and braced.

The band is released and the athlete’s goal is to remain unchanged. Progression for this exercise would include verbal interactions with the

athlete while they are forced to regulate breathing and bracing.



Dumbbell Get-ups This exercise promotes strength of the entire body, but also the

stability of the ankles, knees, hips, torso and shoulders. Because it is a full body movement, get-ups are very metabolic. Control the

movement and only progress in weight as proficiency is displayed.



Movement Under Tension The lifter will hold dumbbells in various locked positions and perform

movement under tension exercises. It is important when building core strength, that the back and shoulders are engaged and the torso

remains in a fixed, neutral position - even with non-uniform loading.

This will ensure that real strength is built and the lifter learns how to use their body as a single unit.

One Arm Dumbbell Farmers Walks

Overhead Dumbbell Farmers Walks

Overhead Dumbbell Lunges



Braced One-Arm Dumbbell Bench Press This exercise is very complex because it combines activating the glutes,

neutralizing the pelvis with an upper body anti-rotation movement. It is a great supplement to conventional barbell benching and also gets a

lot of work done in a short amount of time.

Landmines Landmines are a rotational movement that teaches the lifter how to

maintain the integrity of the hip to shoulder interaction. The lifter

should not "collapse" or lose the neutral position from the hips to the shoulders. The feet should pivot side-to-side with the rotation and the

breathing should be regulated.



Baseball Strength

Power Core

Conclusion Baseball Strength



Conclusion

Core training as you have learned is not limited to crunches and sit-

ups. Training of the torso must be more complex and involve

integrated, full body movements that not only require the rigidity to resist movement but also strength to engage movement.

The body acts as a single kinetic chain and it must be trained that way. A comprehensive, sound and basic approach will always lay the

foundation to improve your ability to get stronger and reach your

training goals in the gym.

Baseball Strength Power Core provides a comprehensive look at

advanced strategies for developing an elite level of torso strength, power, and stability. Progression from the basic to elite level exercises

can be done if you are consistent with your training and lift with the appropriate intensity.

Yours in strength,

Jim Smith, CSCS

Strength Coach

Copyright © 2012, Diesel Strength, LLC, All Rights ... · Copyright © 2012, Diesel Strength, LLC,...

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