SNI: Baseball is a sport that uses the ATP-PCr energy system. Is there a role for long distance running or any other form of ‘cardio’ training in baseball (or softball)?
Dana: A few years back we focused on just training the ATP-Pcr system and we actually saw a rise in lower extremity injuries. What we concluded from this practical research study is that the overall volume was to low- and creating protocols focused strictly on ATP-PCr without building an aerobic base- and an interval base was leading to our athletes being less conditioned and susceptible to breakdown. Now- we spend a training block we call BASE Building- from there we begin to become more ATP-PCr focused.
SNI: What is your view of ‘functional training’ for baseball players?
Dana: All our training is functional- there is always a purpose to what we are doing and a goal in mind based around achieving some type of functional outcome- ex. For players with tight psoas and hip flexor complexes- we focus on using exercises that create length through this region and then become to use activation and strength based exercises to re-activate inhibited muscle. Using protocols that force increases stabilization and transitioning to strength and power is our goal.
SNI: We see baseball players swinging a ‘weighted bat’ prior to batting. Does using a weighted bat for warm ups help, hurt or have a neutral effect on batting performance.
Dana: This question can be answered several ways- but I am going to answer it from a practical standpoint. The most talented players in the game use it to “GET LOOSE” and not increase bat speed- so the answer is it has a positive effect on players – making them feel unrestricted when they swing. From personal experience it helped me keep my swing plane. The science junkies would argue that it slows the bat down- but our guys continue to set records in regards to home runs.
SNI: What are the most important exercises that baseball/softball players should perform in the weight room?
Dana: Any exercise that creates length through the hip flexors- lunge with reverse reaches- and length through hamstrings- dumbbell RDL
SNI: What are the most common myths regarding training baseball/softball athletes.
Dana: One myth that I feel holds players back is: you can’t lift heavy- our players lift very heavy during certain times of the year. There is no maintenance phase- we are always making gains.
Dana Cavalea is the Founder of ML Strength and currently serves as the Director of Strength and Conditioning for the New York Yankees. He has also spent time with the Pittsburgh Pirates and Toronto Blue Jays. Dana founded ML Strength, a company that works to provide athletes with first class professional training that simulates a professional training atmosphere. Dana is certified by the CSCS, NASM-PES and the USAW. Coach of the 2009 World Champion Yankees. In addition- he consults with Under Armour and is on the Under Armour Performance Council. He is a graduate of the University of South Florida with a degree in Exercise Science. He currently resides in White Plains, NY. www.mlstrength.com “Train Like A Pro”
