I have already answered all of these questions personally, but I wanted to give my thoughts on the idea of gaining power in the weight room, and what I've learned over the past few years of working out, because I know from the emails a lot of kids are looking to add power to their game. Also, let me preface this with saying, I am not a strength and conditioning specialist or anything like that, I'm just giving you my opinion on what I've done personally over the years.
The first thing to understand is, there is no one exercise, or best exercises, or super exercise, that will single-handedly increase your power and home runs. Do I think dead lifts should be a major part of an athlete's workout and are great for developing power? Absolutely! How about squats? For sure! Medicine ball training? Without a doubt! But, I don't think there is one exercise that will magically make you hit 30 home runs and 50 doubles a year.
When it comes to weight training, there are two things that I believe are most important when it comes to adding strength. Hard work and consistency. There are thousands of different workouts out there. Millions of different trainers. I get asked over and over again, what the special exercise is? What does the Padres workout plan look like? How can I add power for next months tournament? Honestly, if you want to get stronger, take your main exercises, put an amount of weight on the bar that is challenging but not impossible, and lift it. If you bust your butt, continue to lift heavier weight, and consistently stick with your program, you will get stronger, especially if your a young kid in high school and haven't really been involved in a regimented training schedule before. It will take time, and a lot of dedication, but if you stick with it you will see your strength, power, and baseball game improve.
I know everyone claims to have the magic formula, the special workout plan, the secret ingredient to get you so strong and powerful colleges and professional scouts will be banging down your door. Everyone wants the special supplement to make you look like the Incredible Hulk. Don't get me wrong, there are some absolutely great strength coaches out there with great routines that will definitely take your game to the next level. And if you have the opportunity to take advantage of one I say go for it. I have seen big improvements in my game since joining Catz Sports Performance. But not everyone has the luxury of being able to train with a strength and conditioning coach. That doesn't mean you can't get stronger. When I was in high school I worked out with a buddy of mine at a local gym in our town. We did some research online and put together a program of the core exercises and went at it. We loaded the bar and did Squats, Dead lifts, RDLs, Chin-ups, Rows, Dumbbell Chest Press, etc. Each time we went to the gym we tried to do better than the time before. Before I knew it I went from 180 pound senior in high school with zero career home runs to 215 pounds two years later and almost twenty (nothing to brag about, but better than zero!) Of course, it isn't all about getting big and strong. Make sure you continue to stretch, foam roll, and do some speed and agility training. But, if you are on your own I'm telling you, the biggest thing is to bust your butt and stick with it and you will get stronger.