7 Key CORE Exercises to Increasing Your Bat Speed in Just 30 Days
Today starts Phase One of our 3-Part series on CORE exercises guaranteed to boost bat speed in 30 days. If it doesn't, then we'll shout "--enter your name here...is the smartest, strongest, and most beautiful person on the planet," from the highest roof top ;)
All kidding aside, here's what you can expect from this CORE training article:
A series of 7 core exercises to build strength and promote overall joint flexibility,
Weekly progressions, so your results don't stagnate.
The good news is...
You don't need any equipment for this workout, just your body-weight!
Phase One is ear-marked as CORE endurance because if you aren't used to working out the all-important-to-the-swing midsection, then we have to, have to, have to, start in Phase One and NOT jump to 2 or 3.
Each Phase consists of:
Note: each Phase of CORE training lasts 3-4 weeks because that's how long it takes the body to adapt, any more time will cause stagnation in training results.
Why can't you skip Phases?
If you jump ahead without your mid-musculature being conditioned correctly, then you risk strains, rips, and tears to the area of the body proved most vital to hitting and bat speed development because later Phase movements require more explosive bio-mechanics.
The following CORE exercises geared toward endurance are developed from my Yoga background. These poses are critical in building CORE stability and strength needed to support the whole spine and condition the upper and lower body to work together in harmony.
Your CORE is made up of 29 amazingly strong muscles extending from the bottom of the chest to the tops of the knees...everywhere in between, front & back, makes up your CORE.
Building and strengthening using the Three Phases of CORE exercises will not only build breath-taking bat speed, but will also help with muscle imbalances causing low back pain, shoulder inflexibility, hip & knee pain, and even realign weak anklesand troubleshoot stubborn foot issues.
While this article is targeted towards hitters and team practices, it can also help Joe Smoe or Sweety Sally too, but definitely check with your Doctor before beginning an intensive CORE exercise routine.
Let's get started with the CORE exercises shall we...?
Phase One: Endurance, 3-4 Weeks
Inch Worms (Overall CORE),
Side Planks (Obliques - both sides),
2-Leg Floor Bridge (Low Back, Glutes, & Quads),
Boat (Front, Hip Flexors),
Bow (Low Back, Quads),
Plank Push (Overall CORE, Shoulder Complex),
Supine Reverse Crunch (Lower Front - till failure).
It's very important we have a well balanced program, working the front, side, lower back, and lower front, the preceding plan does just that.
The routine should be done 3-4 days per week with one day rest between workout days. Do NOT do the workout on back-to-back days because you'll over-train, and over-training can lead to injury and stagnation. And, last but not least, save your CORE exercises for the end of traditional weight training workouts.
Do NOT over-train your CORE & follow the strict Focuses below...if you put junk in, then you'll get junk results out.
Your weekly progressions are as follows:
Week 1: 2 Sets & each exercise is to be done for 1 minute (except the last one),
Week 2: 2 Sets & each exercise is to be done for 1 minute 15 seconds (except the last one)
Week 3: 3 Sets & each exercise is to be done for 1 minute 15 seconds (except the last one)
Week 4: 3 Sets & each exercise is to be done for 1 minute 30 seconds (except the last one)
CORE Exercises and Their Focuses...
1. Inch Worms: make sure you're coming down to a full healthy plank position, don't sag the butt, or push it into the air creating an inverted 'V'
2. Side Planks: keep the body in total alignment and keep the hips high the whole time.
3. 2-Leg Floor Bridge: keep the feet shoulder width apart, and knees floating over the ankles, and don't let the knees bow out or collapse in.
4. Boat: you can extend the legs (full) or bend them (modified), keep a straight face, and keep your shoulders rotated up-back-and-down. In other words, keep the chest out and don't "hunch" the back.
5. Bow: feel like you're pushing your feet backwards to help lift the chest off the ground.
6. Plank Push: while keeping the arms straight (NO bending at the elbow), drop your shoulder blades together and push back up. This is one of the greatest CORE exercises for working the shoulder too.
7. Supine Reverse Crunch: while lying on your back with knees bent and feet on the ground, place your finger tips together behind your lower back under the belly button. Apply amedium pressure to your hands with the lower back, lift the feet off the ground, knees directly over the hips, and slowly move the feet away from your body. Keeping the medium pressure on your hands as you move your feet in and out...if you're losing the medium pressure on the hands, then you're pushing your feet out too far.
Phase One CORE exercises are the best for building stability and strength in the joints, spine support, and you're 1/3 the way to increased bat speed. After 3-4 weeks, you can move on to Phase Two: the CORE strength workout.