Welcome to Carolina Combat VIP Section
Player Safety
Safety: I am obliged to tell you to make sure you consult with a medical professional before beginning any new routine or diet. Most of this stuff is common sense, but it is also my opinion based on my own research, as well as personal experiences.
Nutritional Guidelines “The greatest wealth is health.” - Virgil
Highly Recommended, free 5 day nutrition course for athletes, emailed to your inbox:
http://www.precisionnutrition.com/course-for-athletes
Functional Training/Conditioning "It's a lifestyle - train like there's no finish line."
*See Videos(can be expanded) Below
All are important for functional strength, mobility, and endurance. These can be done without weights indoors/outdoors or at home, so no excuses. 1 and 2 should be done every day. Do "Super 7's" three days on and then take a day off. Do them on training days not game days.
1. Energy Workout (5 minutes) – Just as shown on demo video on site, will get your heart rate up and activate all your internal processes, it promotes good health and activates the lymphatic system which removes harmful toxins from the body. This workout helps reduce soreness. Maintain elbow posture and you will get the added benefit of activating your rotators and shoulder muscles. This is not designed to be an aerobic workout, watch the entire video first before you begin. I recommend doing this within 30 minutes of waking up in the morning.
2. Dynamic Warm-Up (5 minutes) – These movements improve functional strength and mobility in baseball players. This is a big foundation of being able to perform and repeat mechanics. Notice where you are very flexible as well as not so flexible when performing. You will find you can perform static stretches a lot easier after these, so focus on stretching out any problem areas after the dynamic warm-up.
a. Stationary Warm-Up: Jumping jacks, seal jacks, squats, side lunges, arm circles (forward and backward) , arm swings , push-ups, push-up plus , fire hydrant circles, leg raises, bridges, wideouts
b. Movement Warm-Up: Squat to forward lunge, cossack squat, push ups, iso push-up wrist tap, spiderman lunges, cradle walk, walking RDL’s, backward hip circles, power skips, side shuffle, broad jumps
3. Super 7 Workout (7 minutes) – From video. This is high intensity interval training so be explosive, start with 20 seconds of activity and 40 seconds of rest/breathing. This helps activate your body’s natural HGH (Human Growth Hormone). Before games start you can work your way up to 40 seconds of activity and 20 seconds of break. When games start do no more than 20 seconds on and 40 seconds of breathing. 1 Hindu squats, 2 Forward Hindu Squats, 3 Up and downs, 4 Side to side Hindus, 5 Prisoner squats, 6 Body weight squats, 7 lateral iso-leg squats, 8 (optional) Mountain Climbers.
4. 2 Minute Torture (2 Minutes) – From video. Should be used as a finisher once a week after super 7's. Challenge yourself. Body weight squats for 20 seconds, then hold in the squatted position for 10 seconds. Repeat 3 more times.
5. Plank Walk-Up (2 minutes) - Last video, do 3x a week and not before or on game days. Better to do these late at night or early in the morning. Great for core stability and shoulder stability which is needed in throwing and hitting. For 20 seconds as many as you can do, break for 20 seconds and then do 20 more. Stop at 2 minutes.
Player Safety
Safety: I am obliged to tell you to make sure you consult with a medical professional before beginning any new routine or diet. Most of this stuff is common sense, but it is also my opinion based on my own research, as well as personal experiences.
- It gets hot in the summer and even in to the fall. Studies show that 50-75% of athletes are dehydrated before practice. You should drink plenty of water to stay hydrated, at least a half ounce per pound of body weight, so if you weigh 160lbs, drink 80 ounces of water per day. Drink water every 15-20 minutes of activity. Drink water, nothing hydrates you better. If you are thirsty that is an after-effect of you being dehydrated. Sodas, "sports" drinks, and caffeine can rob your cells of water, so if you absolutely must must drink these then add the same amount of water to your daily intake to offset any negative effects. Add a pinch of sea salt if you want added electrolytes without the sugar.
- When beginning any physical activity you should begin with dynamic movements that gradually increase your heart rate and prepare you to move while improving mobility. It kills me to see players do static stretches to begin activities, even before working out at the gym. A good baseball analogy is "warm up to throw, don't throw to warm up". Your body has to be warm to move efficiently. Stretching cold muscles and going straight in to any physical activity is asking for trouble, which is why this is under safety. Lunges, arm circles, twists, high knees etc are example of dynamic warm up activities.
- If you feel pain or a stinging discomfort during any activity, stop what you're doing. If you feel light headed make sure you tell someone and sit down immediately. Your body has ways of telling you something isn't right. Good players are aware and responsible for how well their body will be able to perform, but they also know when something isn't right. If you experience negative symptoms consult a medical professional.
Nutritional Guidelines “The greatest wealth is health.” - Virgil
- Quality: The healthiest foods for a baseball player are nutrient-dense foods, because they have a high nutrient-to-calorie ratio. Examples of nutrient-dense foods are fruits, vegetables, whole grains, low-fat dairy products and lean proteins. A diet rich in nutrient-dense foods can meet a baseball player’s daily vitamin and mineral requirements without the use of supplements. However, most players do not get enough high quality protein. Players should be getting at least 1 to 1.5 grams of protein per pound of body weight daily. For best results use a high quality whey protein concentrate(avoid pricey designer supplements, spend that money on healthier food). Foods that contain “empty calories,” like those high in added fat, sugar and sodium, should be limited in a baseball player’s diet. These foods are high in calories but have few nutritional benefits and include fast foods, processed foods, soda, candy, desserts and sweets, snack foods, butter, cream, bacon, mayonnaise and pastries. If you can't pronounce ingredients on the nutritional label at first glance, avoid it. If you must have these items have them on occasion, not routinely. Eating something is better than nothing but eating junk consistently is just unacceptable. Avoid fructose like the plague(especially high fructose corn syrup), as it has been associated with countless medical conditions and shown to negatively affect athlete's performance, concentration, and immune system. Eat high quality food and you will improve your mood, health, concentration, and performance.
- Quantity: Baseball players require anywhere from 3000-3500+ calories a day while in season. That is roughly 1000 calories more than the average sedentary person's requirements. A simple way to find out how many calories you are taking in each day is to take pictures of everything you eat and drink on any given day (especially easy if you have a camera on your phone, or write it down at least) from the time you wake up until your last meal of the day. Then find any one of the online food calorie counters online and come up with your total. It only takes seconds out of one day and it is really worth it if you want to gain or lose weight, not only that but you see the quality of food you're taking in throughout the day. If you want to gain you need to add more calories than you're taking in, if you want to lose then cut the amount of calories you're taking in.
- Planning it out: Not having a plan is planning to fail. If you are serious about being as good as you can be then you will take the time to plan what fuel you are putting in to your body. It can be challenging to implement this change but it is really worth it when you notice how you feel and you save money while becoming more healthy. You should be eating every 3-4 hours, 3 meals and 3 or 4 snacks a day. Eat healthy as much as possible but also treat yourself occasionally if you have something you really enjoy. The most opportune time to eat high fat foods is after you've worked out but also consider that high amounts of sugar will decrease any muscular gains you might acquire. When you're on the run, or on the road traveling to out-of-town games, it can be difficult to stick to your healthy diet. If you plan ahead, you should be able to get the nutrition you need. Pack a stash of sports bars, trail mix, whole-grain crackers and beef jerky (look for a more natural, chemical-free variety, one with no MSG or sodium nitrate) to take with you so you'll have something to nibble on. When you go out to eat, order something lean, such as grilled chicken instead of fried, or a turkey or roast beef sub instead of a slice of pizza. In the end, I know we are both not perfect, I could map out the perfect meal plan for you but it is incredibly challenging to follow. Do your best, hold yourself accountable, and notice how various foods make you feel...not just when you eat it, but 30 minutes later, 2 hours later, etc. Just being aware and responsible of the fuel you put in your body every single day is a huge step in the right direction. Do your best, it's worth it.
Highly Recommended, free 5 day nutrition course for athletes, emailed to your inbox:
http://www.precisionnutrition.com/course-for-athletes
Functional Training/Conditioning "It's a lifestyle - train like there's no finish line."
*See Videos(can be expanded) Below
All are important for functional strength, mobility, and endurance. These can be done without weights indoors/outdoors or at home, so no excuses. 1 and 2 should be done every day. Do "Super 7's" three days on and then take a day off. Do them on training days not game days.
1. Energy Workout (5 minutes) – Just as shown on demo video on site, will get your heart rate up and activate all your internal processes, it promotes good health and activates the lymphatic system which removes harmful toxins from the body. This workout helps reduce soreness. Maintain elbow posture and you will get the added benefit of activating your rotators and shoulder muscles. This is not designed to be an aerobic workout, watch the entire video first before you begin. I recommend doing this within 30 minutes of waking up in the morning.
2. Dynamic Warm-Up (5 minutes) – These movements improve functional strength and mobility in baseball players. This is a big foundation of being able to perform and repeat mechanics. Notice where you are very flexible as well as not so flexible when performing. You will find you can perform static stretches a lot easier after these, so focus on stretching out any problem areas after the dynamic warm-up.
a. Stationary Warm-Up: Jumping jacks, seal jacks, squats, side lunges, arm circles (forward and backward) , arm swings , push-ups, push-up plus , fire hydrant circles, leg raises, bridges, wideouts
b. Movement Warm-Up: Squat to forward lunge, cossack squat, push ups, iso push-up wrist tap, spiderman lunges, cradle walk, walking RDL’s, backward hip circles, power skips, side shuffle, broad jumps
3. Super 7 Workout (7 minutes) – From video. This is high intensity interval training so be explosive, start with 20 seconds of activity and 40 seconds of rest/breathing. This helps activate your body’s natural HGH (Human Growth Hormone). Before games start you can work your way up to 40 seconds of activity and 20 seconds of break. When games start do no more than 20 seconds on and 40 seconds of breathing. 1 Hindu squats, 2 Forward Hindu Squats, 3 Up and downs, 4 Side to side Hindus, 5 Prisoner squats, 6 Body weight squats, 7 lateral iso-leg squats, 8 (optional) Mountain Climbers.
4. 2 Minute Torture (2 Minutes) – From video. Should be used as a finisher once a week after super 7's. Challenge yourself. Body weight squats for 20 seconds, then hold in the squatted position for 10 seconds. Repeat 3 more times.
5. Plank Walk-Up (2 minutes) - Last video, do 3x a week and not before or on game days. Better to do these late at night or early in the morning. Great for core stability and shoulder stability which is needed in throwing and hitting. For 20 seconds as many as you can do, break for 20 seconds and then do 20 more. Stop at 2 minutes.