Trey Morgan
@tr3ymorgan
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Assistant Coach @VMIBaseco
Hampton, VA
Joined August 2016
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Credit to the
@ArmoryFlorida
for this training idea. We use power circuits for our team conditioning here at
@VMIbaseco
! We will go over the why and the how of these circuits. Again shoutout to
@RandySullivanPT
and
@ARMory_Alan
for this! Thread 🧵 ⬇️
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#VMIBaseCo
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A new tool we’ve started to use here with the
@VMIbaseco
pitching staff is the
@tidaltank
hydro vest. A tool that gained popularity from Paul Skenes. The vest provides a couple different benefits. Thread⬇️
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But have a purpose behind everything we do. Below is some stations we used in the last circuit
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@NunzioSignore
in his behind the seams podcast talked about giving less rest time in between sets giving them 20 seconds in between sets while having them producing high power output and explosive movements while giving their energy systems and capacity less break.
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EX: hinging, rotating into foot strike, etc. So the why- we can train to be explosive, condition our athletes to be more expositive while delaying fatigue but also continue to be explosive when fatigue does set in and mechanical efficiency. We are not going to run just to run.
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We design the circuits through an acronym FORD by
@ArmoryFlorida
. Stands for frontal, one leg, rotational, diagonal. Each station is built around this while trying to make these exercises as close to pitching as we can. Taking different parts of the delivery to make a station.
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Causing the hips not be able to rotate resulting in no separation of the hips and shoudlers while also leading to the lead leg to reach. With 30lbs of water in the bag the upper half will not be able to tilt back but rather stay in the middle of the body
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Eventually fatigue takes over the more stations we do, so we are able to simulate fatigue while trying to remain explosive becoming more conditioning work for the athletes. We are trying to condition our athletes 1. To be explosive, but 2. To be explosive even when fatigued.
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You could also argue this could help train guys for the pitch clock. With the pitch clock there is less time between pitches for the body to recover. So the total work load stays the same but recovery time decreases so we have to train pitchers to recover faster between pitches.
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The obvious reason we choose circuits is the explosive benefits. Each station is 8 sec, as many reps as possible of the exercise. We are looking to enhance our fast twitch muscles explosive movements, not the slow twitch muscles.Each station is 4 sets and a total of 10-12 station
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