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The Details Matter

Programming any energy system work has to be built around these 4 basic parameters. Without details on each parameter coaches have no idea what training adaption they’re creating. – As an example we can have the exact same training session with exception to one small detail being the rest interval. – Rest intervals are so vital to determining what adaptation …

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Energy System Development Solutions for Baseball Pitchers

Conditioning for baseball pitchers has long consisted of work that is non-specific to the demands of the game. Often, what you find on baseball fields all over America is a combination of long, slow, distance work or high-intensity interval-type sprints with incomplete recoveries. Not only are these not specific to the energy system needed for the sport, but they compete …

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5 Reasons Why Pitchers Need to Sprint

I believe strongly in the benefits of speed training for all athletes, including pitchers. Proper speed training helps improve the stretch reflex, enhances coordination, aids in increasing all around hip motion, develops reactivity, and complements strength and power development. It falls directly in line with our overall philosophy of training pitchers to be fast, powerful, and explosive. “Train fast to …

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Competitive Team Speed Training

Developing a competitive environment within training can be an important piece to continued development.  Competition pushes an athlete to perform, whether it’s in the weight room, or on the field for playing time.  Coaches fully understand the importance the role speed plays, but also realize that it may be the most difficult motor quality to develop.  It requires patience, consistency, and genetics to be honest.  …

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3 Principles for More SPEED

Quality over quantity Charlie Francis has been a great influence to me over the course of my career.  The famed Canadian sprint coach believed that you develop speed with speed.  We train at full intensity when we are trying to develop speed, and acceleration.  All runs are as fast as the body will allows us for that given day which …

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Why we are a 3 day team

Why we opt for 3 day split vs 4 day in the Fall off season: I utilize a High/Low System when designing Fall training plans with our baseball team.  That basically means we train 3 days with high intensity and the other 2 with lower intensity.  Charlie Francis, famous Canadian sprint coach is the one who popularized the High/Low system and …

In Memory of Charlie Francis

Charlie Francis, the world-renowned sprint coach passed away this past week from Mantle Cell Lymphoma.  Charlie’s concepts were and still are a huge influence on the programming of my athlete’s training.  He has given the world of track and field, strength and conditioning, and anything related to sports performance a great deal.  The background on Charlie Francis, for those who …