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CSP Elite Baseball Development Podcast: High Performance Nutrition Principles with Brian St. Pierre

We're excited to welcome Precision Nutrition's Brian St. Pierre to the latest podcast for a discussion of the essentials of high performance nutrition programs. Brian discusses the perks and drawbacks of several current nutrition trends, and highlights strategies one can employ to "tune out the noise" and get down to key foundational principles.

A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 10 FREE travel packs - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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2021 Cressey Sports Performance Collegiate Elite Baseball Development Program

Registration is now open for the 2021 Cressey Sports Performance Collegiate Elite Baseball Development Program. This event takes place at our Hudson, MA facility, and runs from 6/7/21 through 8/13/21.

This will be the fifth year we’ve run the program, and each year, we’ve had pitchers move to Massachusetts from all around the country. This summer, we anticipate another awesome collection of motivated athletes who’ll push each other to get better in conjunction with the same training opportunities and expertise we provide to our professional athletes.

This program is a good fit for pitchers who need to prioritize development over just getting innings or exposure. In other words, it’s a suitable replacement for those who still need to throw, but also need to gain 20 pounds, learn a new pitch, sort out old aches and pains, or improve their mobility.

Each athlete will begin with a thorough initial movement and pitching assessment that will set the stage for individualized strength and conditioning and throwing programs, respectively. Speed and power testing (utilizing Proteus Motion) are integrated into the assessment process and tracked periodically throughout the summer to ensure that progress is being tracked consistently.

Your individualized programs will correspond to six days a week of training. Generally, four of the six training days per week are double sessions, with throwing in the morning and strength and conditioning in the afternoons.

A typical training week would look like the following:

  • MON: AM throwing, PM Strength and Conditioning
  • TUE: AM throwing, PM Strength and Conditioning
  • WED: Late AM throwing and movement training (at field)
  • THU: AM throwing, PM Strength and Conditioning
  • FRI: AM throwing, PM Strength and Conditioning
  • SAT: Optional AM Mobility Work and Recovery Session, AM Throwing and movement training
  • SUN: Off

In our throwing programs, we integrate weighted ball work, long toss, and bullpens (including video analysis). We’ll utilize detailed Rapsodo breakdowns and high-speed camera work in these bullpens as well. Pitchers also have opportunities to throw live to hitters, and we have historically placed a few arms in the prestigious Cape Cod Baseball League late in the summer in light of the improvements they’d made.

All the athletes will receive manual therapy with our licensed massage therapist or physical therapist, as well as nutritional guidance throughout the program. Also to help with recovery, athletes have access to MarcPro, Normatec, and red light therapy.

Last, but not least, we’ll incorporate regular educational components to educate the athletes on the “why” behind their training. Previously, this has consisted of not only staff presentations, but also conference calls and in-person meetings with Major League players and established coaches from around the country.

The best part is that it’ll take place in a motivating environment where athletes can push each other to be the best they can be. By optimizing the situation, you can help change the person.

Interested in learning more? Email cspmass@gmail.com – but don’t delay, as spaces are limited; this offering sold out in each of our pre-pandemic summers of years past, and we’ll be capping the group size again this time around.

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How Physical Maturity Impacts Pitching Mechanics and Muscular Recruitment

For today's post, I wanted to share with you an excerpt from my popular resource, Sturdy Shoulder Solutions.

In addition to the injury implications of this presentation, I think we also have to consider how much it ties into the concept of accelerating development of young pitchers by getting them strong in the right places. Early strength and conditioning can help to facilitate the proper muscular recruitment patterns (i.e., using lats more than the rotator cuff and biceps) to generate higher levels of velocity.

To learn more about why the minutia often matters so much when it comes to the shoulder girdle, be sure to check out www.SturdyShoulders.com.

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Handouts: 7 Overlooked Opportunities for Building Durable Pitchers

Thank you Thank you for joining me for my Coaches vs. COVID-19 presentation! I'm flattered that you took time out of your schedule to listen to my presentation, and even more excited that we were able to use this educational experience as an avenue for raising money for a great cause. If you have the means, but haven't donated to our fundraiser yet, you can do so HERE.

And, you can download your handouts at the link below:

Cressey_CoachesVsCOVID19Handouts


Thanks for your support!

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How Gravity Impacts Exercise Progressions and Regressions

It goes without saying that if you want to help trainees of all experience levels succeed with strength and conditioning programs, you have to understand progressions and regressions. And, whether we're talking about mobility drills or strength exercises, coaches need to understand how gravity impacts one's ability to perform a specific drill. As you'll learn in today's video, it can either make an exercise easier or harder, depending on how we position the individual performing the drill:

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Coaches vs. COVID-19

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Strength and Conditioning Stuff You Should Read: 12/23/13

Here's this week's list of recommended strength and conditioning reading:

Squatting and Pulling with the Taller Lift - I always enjoy Charlie Weingroff's writing, even though it doesn't come frequently.  This was an excellent piece that reflects a lot of my own views on training taller athletes; just because a guy is taller doesn't mean you blindly contraindicate movements with him.

Is Post-Exercise Muscular Soreness a Valid Indicator of Muscular Adaptation - This is a great review in the Strength and Conditioning Journal from Brad Schoenfeld and Bret Contreras, and it covers a topic that has long been debated in training circles. 

9 Tips for Consistent Workouts - This is a solid article from Charles Staley, and it's timely, in light of how many New Year's Resolutions folks will fall off the bandwagon in the next 6-8 weeks.

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The Best of 2012: Strength and Conditioning Features

I love writing features with multiple installments because it really allows me to dig deep into a topic of interest. It's like writing a short book, with each blog being a different chapter. That said, here were a few of my favorite features from 2012 at EricCressey.com:

1. Quick and Easy Ways to Feel and Move Better - This weekly series was largely put forth by Cressey Performance coach Greg Robins, and it includes five tips for taking your nutrition and strength and conditioning programs to the next level. I contribute here and there, but the majority of the praise goes fully to Greg. Here are the five most popular posts from this series in 2012:

Installment 3
Installment 14
Installment 12
Installment 10
Installment 1

Here's a little sample of the kind of content Greg kicks out each week:

2. Coaching Cues to Make Your Strength and Conditioning Programs More Effective - I started this (ongoing) feature in early 2012, and it was a huge hit.  Apparently, people love the idea of having some cues they can use in place of having a qualified coach right there with them.  Here were the ones we ran this year:

Installment 1
Installment 2
Installment 3 (Deadlift Edition)
Installment 4 (Shoulder Edition)

3. Increasing Pitching Velocity: What Stride Length Means and How to Improve It - This three-part series was very popular with my baseball audience, as preparing the body for an appropriate stride is key to pitching success.

Part 1
Part 2
Part 3

Hopefully you enjoyed these features during 2012!  I'll be back later this week to wrap up the Best of 2012. In the meantime, happy new year!

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Pitchapalooza 2019 Handout Download

Cressey_Pitchapalooza2019Handouts

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Test Drive The Fitness Business Blueprint for $1

Today, Pat Rigsby, Mike Robertson, and I are excited to announce an early holiday gift to people who want to build successful fitness businesses in 2012.

We aren't just offering you $100 off our best selling product, The Fitness Business Blueprint; we're also giving you the opportunity to test-drive it for a full 30 days for just $1!

You can pick up your copy or learn more HERE.

We're very proud of just how comprehensive this resource is.  It doesn't just cover sales and marketing, but also areas other products along these lines have missed:  staff training, assessment/intake, program design, and personal development (among others). I should mention that your net payout is actually even lower than you might think, as this is an investment that can be written off on your tax return as a business expense - because it will directly assist you in increasing your income. The $1 Trial ends on Thursday at midnight, so don't delay.  Head here for details. Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!
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LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series