The Grind

Posted: December 22, 2012 in Uncategorized


Ten days ago, I arrived in Boston and have been working on getting settled in to life in New England. My strength training program at Cressey Performance has been awesome. I have found a couple guys that want to hit every day. And I just moved into an apartment with a fellow baseball player, attached to the house of a great family. I’m hitting my stride here and feeling really good about the havoc I will be wreaking this winter.

Cressey Performance, one of the global leaders in baseball strength training, is where I’m getting better this winter. When I arrived in Boston, Eric Cressey and his staff put me through an evaluation to find my weaknesses and imbalances. With this information, they designed a unique program just for me. In my program, I lift four days a week and run twice a week. That’s six days a week in the gym. My lifting sessions, which include myofacial release (foam rolling), a specialized warm-up, medicine ball work, and my upper or lower body workout, take about two and half hours to complete. Every day, I am pouring everything I have into my workouts and leaving Cressey absolutely crushed. I remember reading an article about Mark Derosa’s off-season workouts (a former Chicago Cub). He said that his goal is to train so hard in the off-season that the actual season is a breeze. That’s what I’m doing right now. And that’s what I will be doing for the next four months.

In addition to the hours that I am putting in the gym, I have also been getting to the batting cages every day. While most of the guys working out at Cressey are pitchers, I have found a couple other position players that are looking to hit. About half-way through my time in Germany, I made a pretty large adjustment to my swing. All my life, I have been very rotational. That swing style has allowed me to be successful in every level I have played at but did not take me to that ever-elusive next level. Just about every big leaguer has a linear swing, as opposed to rotational. Over the last five months, I have been working on transforming my swing to become more linear. Linear equals more bat speed. More bat speed equals hitting better pitchers and hitting them with more power. I will continue to work on this every day.

In order to maintain and enhance my work-out schedule, I have also transformed the way I eat. With the help of Chris Howard, nutrition specialist at Cressey Performance, I am combining my workout program with a nutritional program to optimize my strength gains. Some of the key components to my food plan are eating five to six meals a day and eating a protein, vegetable, carbohydrate and fat with every one of those meals. With my lifting, running, hitting and eating programs, I am attacking my training like never before.

Here is a sample day: Making days like this a habit is where I’m going to create separation from my competition. Whatever happens in my baseball career, I will leave the field knowing I did everything I could to be successful.

8:30 – Wake Up
9:15 – Breakfast – 4 eggs scrambled, with peppers, onions, mushrooms, squash, made with olive oil
11:30 – Greek Yogurt, Carrots, and Assorted Nuts
11:45 – Self-Inflicted Soft Tissue Work aka foam rolling and warming up
12:30 – Med Ball Work and Lift
2:30 – Post workout Shake (milk, peanut butter, spinach, oats, protein powder, creatine, yogurt, frozen berries) and Post workout Meal – 2 meatballs with rice and broccoli
3:00-5:00 – Hit and Throw – Hitting includes tee work, front toss and overhand
4:30 – Squeeze in some leftovers from the night before – Chicken and Vegetables
7:30 – Dinner – Fish Filets with vegetables and a banana
11:00 – Pre-Bed Snack – Cottage Cheese and Fruit
12:00 – Lights Out

Let’s go.


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