While some athletes take the off-season to rest or mentally take a break from their sport, Stephen Lorenz assures himself that he will never take a necessary “off-season” break. Now a senior at one of the more elite baseball schools in the Midwest, (Robert Morris University) he has transformed his game into a passion that allows him to challenge himself everyday. Lorenz who will step into the closing role this year for the eagles, will definitely have to step up his game, and it all starts in the off-season. Already being on a team that devotes itself to hard work, Lorenz takes his game to another level off the field and into the weight room. As a pitcher, the ability to stay in shape and to have flexibility within his arm is not only a job but a must. Lorenz will break down some of the ways to keep in shape from the most simplest, to tips that young pitchers especially in high school should pay attention to and begin the process of conditioning their bodies to prevent injuries and be ready for college exposure. Robert Morris University begins its season March 1st in Minnesota at the infamous “Metro Dome” and will travel to Texas for a week to face the top teams from the south. The Eagles plan to take control of the Chicago Land Conference and are expected to make a huge run at the NAIA Division 1 World Series.
Warm Up (For Starters)
Very IMPORTANT to stretch out and make sure the body is in good condition to begin off-season training. Most athletes believe just because they had a break, the body will be automatically be healthy. Crucial stretching needs to take place before any training begins. The theraband that comes in handy in so many ways, can easily become your number resource when starting over in
the off-season.
Therband Routine
Start out by attaching a band to a secure location that will hold enough resistance to complete a full workout. Begin firmly gripping the handle with one hand and one knee bent on the ground applying stability to the body. Begin to pull (as shown above) repeatedly for 20 reps, Switch arms after one rep. You should feel a burn within the upper portions of the shoulder and elbow. When bringing the band back towards the body, the elbow should come to a 90 degree angle before pulling
out again.
The therabands can be used in so many ways. Strengthening in the upper body and mid section is its biggest purpose. They come in different résistance and sizes, and can be purchased at any sporting stores.
After loosening up and working out the shoulders and elbows, lets work the pectorals. Standing tall and having complete control of the body is important. By pulling out away from the head and holding for 3 seconds can make the chest area tighter and toned. Attempt these for 5 sets of 15 and increase everyday. Use this also as a warm-up everyday but limiting it to only 2 sets of 20 reps.
Free Weights are your best option
Avoid using heavy weights in your first couple of weeks in the gym. Over doing it can cause damage to the muscles and leave you aching the next few days, thus leaving you out of action for a while. Start off with light dumbbell work. If you want to work out the chest area to tone up the pectorals, grab 25lbs for men and maybe 15lbs for women to start and do Incline press (shown above). A good 3 sets of light weight but more reps with less weight is your best bet. Start off slow, with weights leveled to ears and begin to rise up, holding for 3 seconds and slowly coming back down, exhaling as you come down. If done correctly, a burn will immediately begin to process within the chest and abdominal area.
Other Chest Workouts that are similar to the Incline Press are “Chest Press” and “Decline Press.”
Biceps curls and triceps reps can be done here as well. Same amount or less weight and same amount of sets and reps.
(Note) Pitchers: should take it easy with this workout since so much stress is put on the arm muscles when throwing or even warming up.
For Legs
Lunges with the Med Ball is a great way to get the legs back into shape, working the botox, hamstrings, and quads. This is a good way to prepare yourself for agility at the end of the day. Doing around 15 lunges across the room about 2 times is a good workout to finish on before finishing off legs.
For Agility
Sets of 3, with 25 reps. Increase as the weeks go. If your still up for another task, finish with ab work and call it a day
