Off Season Strength and Conditioning is Key to your Success

An off season workout is the key to your baseball success during the season. Ozzie Smith would tell you that incorporating a off season strength and conditioning program is "what separates you from being a good player compared to a great player. "

Click on the link below and try the MVP Baseball Bodyweight workout. It is a great workout to do when you are short on time.

MVP Baseball Workout #1

Never Give Up

Cleveland Indian left handed pitcher, Cliff Lee won the American League Cy Young Award.

As you recall, Lee was demoted to the minors last year and went a major league-best 22-3 this season with a 2.54 ERA.


Lee is a perfect example of the M.V.P. Blueprint.

M - Motivation - Lee's motivation was to prove everybody wrong by sending him back to the minors.

V - Vigor - it took hard work and dedication for Lee to win the Cy Young Award.

P - Persistence - Not giving up is the key. Being persistent is having a continuous, deep-rooted, never-ending and tenacious attitude of not giving up.

Believing in you is having confidence, courage, determination, and heart to get the job done.

Having the combination of persistence and confidence is a winning combination that will not only make you a MVP on the field, but it will make you a MVP for every aspect of your life.

A Boxing Workout is a Great Way to Get in Shape During the Off Season

Staying in shape during the off season was a must for Ozzie Smith.

A great way to get in tip top shape is by incorporating boxing into your off season conditioning program.

The benefits from boxing are endless. Here are 9 reasons to incorporate boxing into your off season strength and conditioning plan.

1. You stay motivated and committed to a fun and challenging workout.

2. You reduce total body-fat percentage and strengthen muscular system

3. You build confidence and a sense of well-being

4. You improve the ability to relax, to keep calm and poised under high pressure
5. You develop discipline
6. You will tone muscles
7. You will increase endurance and stamina
8. You will improve flexibility and balance
9. You will improve co-ordination10. You will burn fat and loose weight

A good boxing workout not only challenging and motivating it will also make you feel like a MVP!

Click on the link below for an example of a quick boxing routine.

http://www.godtube.com/view_video.php?viewkey=92d4d6fc9961d8bb217d

Try This MVP Baseball Tips Workout

One of the latest trends in weight lifting today is training with kettlebells. Kettlebells look like a cannon ball made of iron cast with a handle on top.

The kettlebell is an ancient Russian exercise device; the kettlebell has long been a favorite in that country for those seeking a special edge in strength and endurance.

How can this “iron cannonball with a handle attached” be the best kept secret—as well as an outstanding tool to get in the best shape for baseball?

It is because kettlebell training helps you achieve and maintain the highest levels of power, strength, conditioning and flexibility by boosting your heart rate with a combination of cardio and strength training exercises.

Strength coach, Mike Mahler adds, “Unlike many other forms of cardio, kettlebell training is brutal fun and a hard cardio kettlebell workout gives you a tremendous sense of accomplishment.

A kettlebell workout is very beneficial for baseball players. In fact, in some baseball programs across the country kettlebells are quickly becoming the tool of choice for baseball players who want to quickly accelerate their conditioning.

Pat Rigsby of the Fitness Consulting Group says "If you're looking for an innovative way to jump ahead of your competition on the playing field, kettlebell training for baseball is a must! “

Kettlebells can be found in some fitness and sporting goods stores, but in most cases you will have to order them online. The costs range for $39.99 each for a 10 pound kettlebell and $139 each for 72 pounds.

http://www.youtube.com/watch?v=MyQk-YH7S8U

Here is another tip, don't try kettlebell training if you're looking for an easy way out.

Try it only if you're prepared to work hard, have fun and get in the best shape you've ever been in.

Superset Your Workouts

Here is a MVP Baseball Tip for your off-season conditioning.

Superset your workouts - Some recent studies are showing that super-setting workouts can make you stronger and faster than one single set or multiple standard set workout.

So if time's an issue try incorporating a super-setting system where you do multiple exercises in succession so that you can accomplish more results in less time.

Stay In Shape During the Off-Season

Ozzie Smith valued his time during the off-season.

The off-season for baseball is a very important time of the year. But sometimes it can have a negative effect on eating habits and your training routine. In fact, if you miss a few days of working out, it sometimes it takes several days or a week to get back into the normal routine and feel like your self again.

Although the season may be over and it's more difficult to follow your normal routine, you still shouldn't go all out and blow all the progress you've made. You should continue to work on some skill of your game and eat right everyday.

A good way to stay in shape is to play another sport. It keeps you sharp competitively and increases your confidence.

If you are specialize in baseball, I suggest that you train for an upcoming 5K race in your area.

Training for a 5K will keep your legs strong, increase your speed and at the same time it will improve your endurance.

Six Pack Abs

Six Pack Abs - strong abdominal muscles are very important in baseball. It is also a common goal in the fitness industry.

If you are a pitcher, having strong ab muscles can add 7-10 mph onto your fast ball.

And when you are at the plate, having strong core muscles can add power to your swing.

One of the keys to Ozzie Smith's success was his strong ab muscles.

Strong ab muscles will allow you have a much quicker torso, which will make you run faster and be more explosive.

I have develop a great ab workout routine called The MVP Abs From Hell. This workout will make your abs burn and will increase your quickness and speed on the playing field.

http://www.youtube.com/watch?v=bYHeIlbVye8

Hire A Personal Trainer

Ozzie Smith was well ahead of his time when he decided to hire a personal trainer to make him stronger during his playing days.

Ozzie was one of the first players in Major League history to hire a Personal Trainer. He hired Mackie Shilstone to help improve his game.

Shilstone's training program allowed Ozzie's batting to average to jumped from .280 (in '86) to .303 in '87.

Hire a personal trainer or hitting or pitching coach - It is proven that having a motivating and positive support system will help you stay with your goals.

Remember those goals you have set for yourself? How many have you achieved? Was improving your strength and quickness part of those goals? Or are you just sitting around, wasting time and being a couch potato and not working on improving your baseball skills during the off season?

Get motivated and use a Personal Trainer, Hitting or Pitching Coach to help support you in your goals and improve your overall game.

Fuel Your Body

After a workout be sure to feed and fuel your body so your muscles can grow.

Wait no more than one hour before eating a balanced meal containing not only protein (i.e., eggs, chicken, and fish) but complex carbohydrates (i.e., whole grains, green vegetables).

For convenience you may opt to have a protein shake as an after workout meal. A great workout recovery drink is Prograde Workout.

Prograde Workout is described as "The Most Complete, Scientifically Proven, Field Tested Workout Recovery Formula Ever Created, Guaranteed to Dramatically Improve Recovery Time, Burn Fat, Build Muscle and Send Your Athletic Performance Into Super-Overdrive!"

For more info on Prograde Workout go to the link below.

https://lylejohnson.getprograde.com/store.php?top_menu=Athletic_Performance&products=5-4-12-13-14&submenu=1

Give Your Injury a Rest

Give it a Rest - even when injured.

Working out while nursing an injury puts a temporary stress on the body, which may prolong your injury.

It may be OK to work out when injured (depending on the severity) but a few days of rest is usually just what the doctor ordered. A short break won't have a negative affect on your overall baseball goals.

Rest Is a Key To Success

Resting and Re-energizing your body is key to your baseball success.

Not enough sleep can dramatically affect your physical play on the field and your alertness in the classroom and on the diamond.

While you sleep, your body is recovering and resting from all the things you have done during your day. Your neurotransmitter is brought back in line, your muscles relax, and your mind is allowed to clear itself in preparation for school and your next game or doubleheader.

If you are not getting enough rest, you will begin to notice it in a your play. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.

5 No Fail Ways To Become An All-Star

Ozzie Smith was named to the National League All-Star Team 15 times!

You too can become an All-Star, but of course it takes hard work and dedication to become a solid five tool player. (Hitting for average, hitting for power, speed, throwing and fielding.)

Here are five strategies and principles that will help you become successful not only on the field but off the field as well.

1. Set Goals - Write your goals down. Get out some posted-notes and stick you goals on your bathroom mirror so I can see them everyday. Once you have achieved your goal, stick the posted note on your dresser so that you can visualize your past success!

2. Get Support - Tell your coach and parents about the goals you want to accomplish. Believe me they will do their best to help you reach your dreams.

3. Have a Great Attitude - Believing in yourself is paramount. When or if you get into a slump remember that it is a part of the game. Maintaining a great attitude during the tough times will make you not only a better player, but it will make you a better person.

4. Work Hard - Stay on top of your game by staying after practice to field more grounders and fly balls and take extra batting practice.

5. Get Stronger - Continue to work on your strength and conditioning all year around. As the season gets longer the more important the games become and you want to make sure that you are in the best shape so that you can play your best during the most important part of the season.

Avoiding the Mid Season Lull

Avoiding the mid season lull was a key to Ozzie Smith's success.

Nagging injuries can take a lot away from your performance on the field.

Keeping your body fresh, strong and injury free is very important as championship time rolls around.

Eating right and getting the proper rest is vital, but continuing your strength training during the season is just as important.

I recommend that you lift weights two to three times per week during the season. Lifting during the season will maintain your strength and give you added endurance during tournament play.

Remember you want to remain strong so that you can be a MVP when the game is on the line.
This especially true if your team is in the losers bracket and you have to play a lot of games in order to win the championship game.

Here is a workout that you can incorporate in your strength training routine during the season.

This routine is for your upper body (shoulders, chest and back) and is geared to increase your power at the plate.

MVP Baseball Tips In Season Workout

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Staying in Shape During the Baseball Season

Keeping sharp and fresh during the baseball season was a key to Ozzie Smith success.

The benefit of keeping your body fit includes avoiding nagging injuries and not hitting the mid-season lull.

Playing night games, doubleheaders and tournaments throughout the year can take a toll on your body. Incorporating an in-season weight lifting program for two – three times per week for 45 minutes can keep those nagging injuries and the mid season slumps in check and can help you achieve MVP status.

Top Five Benefits of In-Season Weight Lifting Program.

1. Weight training energizes you – Playing a 60-80 game schedule in the spring, summer and fall requires you to have some get- up- and- go.

2. Weight training makes you strong – Strength training will increase your power at the plate and improve your MPH on your fastball.

3. Weight training gives you confidence on the playing field – Working hard in the weight room will make the game easier to play on the diamond.

4. Weight training improves your balance and coordination – Makes you less prone to injuries such as lower back injuries.

5. Weight training tends to improves sleep patterns – You will need rest to play like a MVP.

Mental Toughness

Ozzie Smith always played baseball with a Positive Mental Attitude (PMA)!

How is your PMA?

Here are 4 tips to improve your mental toughness.

1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are at the plate, concentrate on hitting the ball hard and believe that you will get the job done.

2) Have Confidence. The main reason that players don´t play well in games is nervousness, and the main cause of nervousness is lack of self confidence. You have to believe that you can hit any pitch that the pitcher throws and not get intimidated. You must believe that no one on the mound is better than you. Have a good attitude. Believe in your skills and talents.

3) Strive to Improve Everyday. Both physically and mentally. Work on your skills, hitting to opposite field, pulling the ball and bunting. Learn from watching games and highlights on TV and watch instructional videos to learn even more. Never stop learning!

4) Always Play at Your Best. - Even when playing against teams or players who are not quite as talented, it is important to play at top level. Do not drop your level of play simply to take it easy on the opponent. Compete against your own personal best every time out, and try to achieve that.

You must posses a Positive Mental Attitude not only on the field, but off the field as well.

Remember, mental toughness is what separates a great player from an average player. In a tough, clutch situation, the player with "nerves of steel" is the MVP.

The Proper Age for Strength Training

Strength training with free weights, weight machines, and rubber resistance bands are a great way build muscles and confidence on the playing field.

But what is the proper age that a player should start training with weights?

With a properly designed and supervised program a player can start training with weights at the age of 12.

Some experts say that strength training has less wear and tear on a youth’s body than the actual sport. For example, an upper body workout could have less stress on the body compare to a pitcher throwing a complete game for seven innings.

Players under the age of 12 can gain strength by doing a variety of bodyweight exercises such as push ups, jumping jacks and sit ups.

It's important to remember that strength training is very vital to your baseball success.

Strength training is a fun way to build stronger muscles, joints, and bones. With proper training techniques, a player can improve his endurance, conditioning and performance on the baseball diamond. Strength training can even help prevent injuries and speed up recovery.

Base Stealing 101

A good base stealer can change the tempo of the game, especially in the late innings.

Ozzie Smith stole 580 bases in his career and had an amazing successful rate of 79%!

Here are three tips that will improve your base stealing skills.

1. Be Confident - You must believe in your speed and ability and that you can run on any pitcher and catcher.

2. Be Smart - Being wise is as important to a base stealer as speed. You should get a good jump on a pitcher by studying his moves. As soon as a pitcher makes a move towards the plate, you should be off and running.

3. Speed Work - Improving your speed takes hard work and dedication. Running stairs and jumping rope are great ways to improve your speed and quickness.

Remember to work on your hitting skills because a high on-base percentage, good speed and great instincts are the keys to being fearless and having the presence to be very disruptive to pitchers when you get on base.

5 Benefits of Weight Training for Baseball

Weight training for baseball is very important to the mental approach to the game.

Here are 5 benefits for baseball weight training.

1. Weight training energizes you.

2. Weight training makes you strong. Strength gives you confidence on & off the field.

3. Weight training makes you less prone to nagging injuries.

4. Weight training improves your balance and coordination.

5. Weight training improves your muscular endurance.

I recommend three 45 minute sessions a week to gain all the potential benefits of strength training for your baseball success.

A great effort in the weight room will reap big benefits on the diamond.

You can feel healthier and play better, which in turn will improve your skills and the benefits can make you a MVP.

Increase Your Speed

Speed is very important in baseball. Ozzie Smith’s speed and quickness was a key to his success, he stole 580 bases, scored 1257 runs and of course, made many outstanding defensive plays.

Improving your speed can turn heads and separate you from rest of the pack when being recruited by college coaches or being scouted by major league teams.

Speed Expert Greg Foster, who is a member of the United States Track and Field Hall-of-Fame, says “you must train like a track and field athlete when you are trying to improve your speed and quickness.”

Foster was one of the world's greatest high hurdlers from 1981 to 1991. Foster was a national collegiate champion while at UCLA in both the high hurdles and 200. After college, he won 10 national titles, both indoor and outdoor, and he won the first three world outdoor championships and he won the Silver Medal in the 110m hurdlers in the1984 Olympics.

So are you ready to improve your speed and quickness?

If the answer to the question is yes, go to the link below and listen to an audio interview that I conducted with Foster.

Click Here for Greg Foster Interview

Practice Core Strength Conditioning

Welcome to MVP Baseball Tips Featuring Ozzie Smith

During Ozzie Smith's playing career he knew that core strength training was vital to his success in baseball.

A-Rod and Ichiro are not excellent hitters because they are weak. They hit ropes because they have developed high levels of core strength relative to their swing. Core strength development assists in your balance ability, decreases the possibility of injury and is the first element that powers your swing.

The majority of your bat speed comes from your midsection.

Strengthening your core is also important in throwing the baseball; according to John Boyle “the average pitcher can add 7-10 mph on their fastball in only 60 days utilizing baseball-specific core training”

“Your midsection, or core, strength can determine how well - or bad - you perform on the field, adds Boyle. “Every single movement and skill in the game of baseball starts with the muscles of your midsection. If your strength, flexibility and endurance are not where it should be then you can forget about regular playing time, let alone becoming a star.”

The bottom line is if you desire to improve your swing and drive the ball into the gap for extra bases, working your abs is must in your training.

I have developed a four minute ab routine called the “Abs from Hell.”

This circuit is guaranteed to make your abs burn and increase your power at the plate and add more speed on your fastball on the mound.

Click here to view the MVP Abs from Hell video.

MVP Abs From Hell 4 Minute Workout