Monthly Archives: December 2009

Dec 22

Pitcher Plyometrics!

By Dan Blewett | Pitching

It’s that time of year when you take all of the size and strength you’ve built in the weight room and start making it move…..FAST! Plyometrics and ballistic movements are the name of the game, emphasizing the movement patterns that baseball players use most.  For my pitchers, this means exploding toward the plate and teaching […]

Dec 21

Why Milk Isn’t Actually Good For You

By Dan Blewett | Nutrition

I don’t drink milk.  I also don’t eat yogurt, and in general avoid dairy products (though I’m struggling to kick cottage cheese).  I’m not lactose intolerant; it’s just that I’m convinced that dairy isn’t very good for adults. “Drink your milk” has been spouted by your mom, dad, grandma, Phys-Ed teacher, coach and strength coach […]

Dec 17

The UCL: Preservation of this Troublesome Sinew

By Dan Blewett | Tommy John Surgery

By Bill Blewett In spring training 2001, researchers from Philadelphia’s Jefferson Medical College used high-resolution sonography to examine the anterior band of the ulnar collateral ligaments of 26 major-league pitchers. The ultra-sound tests revealed micro-tears in 69 percent of the pitching arm UCLs of these 26 pitchers, who were between the ages of 21 and […]

Dec 11

Farmer’s Walks Variations for Grip Strength

By Dan Blewett | Pitching

At UMBC under our strength coach Fred Cantor, we did A LOT of farmers walks. They’re fun, challenging and are a great way to build strong forearms and hands. What is a farmer’s walk?  Grab something really heavy and walk with it.  Easy enough. One way that I was taught to make this exercise more […]

Dec 10

Tracking Your Nutrition

By Dan Blewett | Nutrition

*By Ben Brewster, our newest contributing author* You’re trying to gain weight. You train hard for one hour 3-4 times a week, you’re getting adequate sleep and recovery, and you don’t have a glaring muscle imbalance that is holding you back. You eat when you’re hungry (sometimes more often), and don’t stop until you’re full. […]

Dec 08

Do You Know Your Throwing Anatomy? Pt.2

By Dan Blewett | Pitching

In part one we discussed the throwing anatomy of the shoulder and upper torso muscles that are chiefly involved in throwing.  All of those muscles transmit their power down the upper arm, forearm, and finally the fingers, which release the ball. Today we will discuss the upper arm and forearm compartment muscles. Accelerators Triceps Brachii […]

Dec 01

Pike Chin Ups!

By Dan Blewett | Pitching

You probably already know that I am a huge fan of chin ups, and pike chin ups are my new favorite  variation.  Aside from being quite demanding on the abdominals and hip flexors, they change your center of gravity, thus changing the muscle recruitment in your back and arms.  Pretty neat and pretty tough. Pictured […]