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CSP Elite Baseball Development Podcast: March 2022 Q&A

We're long overdue for a listener Q&A, so I cover three questions from our audience in this week's podcast:

  1. Now that we're in the inseason period, are there particular strategies you think are important to prioritize with players across all levels?
  2. College baseball injuries seem to be up early in the season, particularly among high profile arms. What are some of the biggest mistakes you're seeing that you think are contributing to these injury rates in the college game today?
  3. What are your go-to strategies for righting the ship when a pitcher's velocity is down in-season?

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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Exercise of the Week: Slideboard Lateral Lunge with Eccentric Band Overload

The slideboard lateral lunge with eccentric band overload is a great exercise I picked up from my buddy Ben Bruno.

You’ll notice that the excursion (on the slideboard) leg has a band around the ankle. This increases the eccentric challenge (slideboard + band = hard!), which has to be offset by a better “hold” from the hinge pattern on the support leg. This hold is comparable to what many hitters rely on to give them adjustability against off speed pitches, and what pitchers feel to avoiding drifting down the mound too quickly — or simply swinging the front leg open.

You can try this with a kettlebell goblet, one-arm racked, or one-arm down setup. We’ll typically program it for 8-10 reps per set, especially because it generally takes a rep or two or athletes to feel it out.

If you’re looking for an exercise that will provide some specific carryover to on-field performance in rotational sport athletes, look no further!

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CSP Elite Baseball Development Podcast: Triston McKenzie

We welcome Cleveland Guardians starting pitcher Triston McKenzie to this week’s podcast. I've known Triston since early in his high school years, and his developmental path has been a great model from which other players, parents, and coaches can learn. He speaks to how he's had to evolve as a pitcher, and what he does to embrace what's unique about his body and delivery.

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.

 

You can follow Triston on Twitter at @T_Easy24 and on Instagram at @Triston.McKenzie.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF-certified 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Are BCAAs Worth the Hype?

Today's guest post comes from the team at Examine.com, my top resource for cutting-edge research in health and performance. As a member, I get monthly updates/summaries on a variety of topics in this regard - and it's been invaluable for helping me to stay on top of what's new in my field.

This post is timely, as they have a 30% off sale to celebrate the 13th anniversary of their site launching (you can learn more HERE). In today's post, they touch on a popular - but often misunderstood- supplement: branched chain amino acids (BCAAs).  Enjoy! -EC

Given the importance of protein for exercise, branched chain amino acids (BCAAs; isoleucine, leucine, and valine), which contribute heavily to muscle synthesis, are commonly marketed by supplement companies as being able to provide benefits for resistance training performance, recovery, and body composition. Are they effective, or a waste of money?

The Study

This systematic review of 12 randomized controlled trials assessed the effects of BCAA supplementation on physical performance, muscle damage, and body composition.

Studies that met the following criteria were included:

  • Assessed healthy people who were at least 18 years old, without chronic disease.
  • Utilized BCAA supplementation in isolation compared to a matched control group.
  • Assessed physical performance, muscle damage, or body composition as an outcome.

The sample size of the included studies ranged from 9 to 46, with an average of about 22 participants per study. The studies were published between 2008 to 2018, and study length varied from 1 day to 8 weeks. The average BCAA dose was 19.5 grams per day and was compared to either water, carbohydrate, artificial sweetener, or taurine (a non-essential amino acid). Ten of the studies recruited nonathlete participants, one recruited experienced runners, and one recruited soccer and rugby athletes.

Blood Parameters

Eight studies assessed the effects of BCAA supplementation on blood parameters associated with muscle damage. Seven of them assessed creatine kinase (CK), three assessed lactate dehydrogenase, two assessed lactate, two assessed aldolase, and one article assessed myoglobin and interleukin 6 (IL-6).

Of the seven studies assessing CK, three reported a decrease in CK in the BCAA group compared to placebo following an exercise protocol designed to induce muscle damage (24, 72–96, and 48 hours after exercise in each study, respectively).[4][11][12]

Of the three studies assessing lactate dehydrogenase and of the two studies assessing aldolase, one reported that both markers were lower 72 and 96 hours after an exercise protocol designed to induce muscle damage in a BCAA group, compared to placebo.[11]

Of the two studies assessing lactate, one found that it was lower in the BCAA group than the placebo group immediately after a cycling exercise protocol.[6]

The only study assessing myoglobin and IL-6 found no effect of BCAAs following an exercise protocol designed to induce muscle damage.[2]

Body Composition

Two studies evaluated participant body weight and lean mass. One of these studies found that BCAAs prevented body weight and lean mass loss during an 8-week calorie-restricted diet, compared to a control group consuming a carbohydrate supplement.[9] Notably, the supplement used in the study demonstrating an effect of BCAAs also contained 1,000 mg of citrulline malate and 2,500 mg of L-glutamine. The placebo was a standard electrolyte sports beverage.

Performance:

  • Repetitions performed: Three studies assessed repetitions performed, one of which reported that the BCAA group performed more squat exercise repetitions than a placebo group. The same study reported improvements in body composition.[9]
  • Total distance performed: Two studies assessed distanced performed, with no differences between groups in either study.
  • Strength: Five studies assessed strength, one of which reported a greater increase in 3RM strength on squats and bench press in the BCAA group, compared to the placebo group. The same study reported improvements in body composition.[9]
  • Vertical jump: Three studies assessed vertical jump performance, none of which found an effect of BCAAs.
  • Power: Three studies assessed power, none of which found an effect of BCAAs.
  • Perceived exertion: Two studies assessed perceived exertion, one of which found an improvement at 75 and 90 minutes during a cycling protocol in a group consuming BCAAs, compared to a group consuming a carbohydrate-based electrolyte beverage.[3]
  • Muscle soreness: Six studies assessed muscle soreness and pain, four of which found a reduction in subjective muscle pain in groups consuming BCAAs, compared to a placebo.[2][4][7][11] One reported an effect of BCAAs, as compared to an artificially-sweetened beverage 48 and 72 hours following an eccentric exercise protocol.[2] A second study reported that BCAAs reduced muscle soreness 24 and 48 hours after an exercise protocol designed to induce muscle damage, compared to an artificially-sweetened beverage.[4] A third study reported that consuming BCAAs with taurine reduced muscle soreness 48 hours after an exercise protocol designed to induce muscle damage as compared to a carbohydrate-based placebo,[7] and in another study, consuming BCAAs before an eccentric bicep curl protocol reduced muscle soreness at 72 and 96 hours, as compared to a starch-based placebo.[11]

Note

While several studies demonstrated positive effects of BCAAs, several points must be considered:

  • The background protein intake of the participants probably moderated the benefits of BCAAs. Since BCAAs are three essential amino acids, and therefore found in protein food sources, BCAAs might be less useful for individuals already consuming adequate protein. Of the eight studies reporting benefits of BCAAs, three did not utilize a dietary control or report participants’ total protein intake, only requiring that participants maintain their usual dietary habits, [4] [11][7] and another study did not control participants’ dietary intakes nor provide information on their intake.[6] In one study, participants maintained an overall protein intake of about 1.2 grams per kg of body weight per day (g/kg/day), which the authors noted was lower than the recommended range for resistance training individuals (1.4–2.0 g/kg/day).[12] Another study utilized a calorie and carbohydrate-restricted diet, providing 35–40% of calories from protein.[9] One study asked participants to maintain their habitual intake while assessing their calorie and macronutrient intake during the study, reporting that the BCAA group derived about 69% of total energy from carbohydrates, while information was not provided on fat or protein intake.[3] One study provided all food to participants, providing 1.5 g/kg/day of protein to both BCAA and placebo groups.[2]
  • None of the studies compared BCAAs to another source of amino acids (e.g., a protein supplement or protein from food) except for one study utilizing both taurine and starch in comparator groups.[7]
  • Even if BCAAs were to provide a small benefit on markers of muscle damage or soreness, using BCAAs for this purpose might become redundant if training volume is managed appropriately to avoid excessive muscle damage in the first place.

The Big Picture

Several other review papers have been published assessing the utility of BCAAs for resistance-trained individuals. Here are a few that were published recently:

A 2021 meta-analysis[13] previously reviewed in Study Summaries assessing the effects of BCAAs on muscle soreness and markers of muscle damage found that BCAA supplementation reduced CK levels at less than 24 hours after exercise, as well as 24 and 48 hours after exercise, while improving muscle soreness at less than 24 hours only. However, the observed effects were small.

A 2021 narrative review[14] assessing the effects of BCAAs on muscle strength and hypertrophy concluded that “... the proposed benefits of BCAA used in the marketing of supplements appears to be at odds with the overall state of the current literature, which does not support the efficacy of supplementation on muscle strength and hypertrophy."

A 2017 meta-analysis[15] assessing the effects of BCAAs on muscle soreness and markers of muscle damage, reported that BCAAs reduces CK at less than 24 hours and 24 hours after exercise compared to a placebo, with no effects on lactate dehydrogenase or muscle soreness.

In a 2017 systematic review[16] assessing the effects of BCAAs on markers of muscle damage, 6 of 11 studies reported a beneficial effect of BCAAs.

At the end of the day, limited evidence suggests that BCAAs might reduce muscle soreness and indirect markers of muscle damage in resistance-training people. However, studies demonstrating the benefits of BCAAs utilized non-protein comparator groups, and often failed to report information on participants’ total protein intake. BCAAs probably don’t have utility for people already consuming adequate protein and managing training volume appropriately.

Note: We'll link to the studies referenced in this article in the first comment below.

Wrap-up

If you're looking for more detailed reviews like this, I'd strongly encourage you to check out Examine.com. Their membership offering is second-to-none and is something I review every month to stay on top of the latest research. And, it's on sale for 30% off through Monday to celebrate their 13th anniversary. You can learn more HERE.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

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CSP Elite Baseball Development Podcast: 10 Training Considerations for Hypermobile Athletes

I'm flying solo for this week's podcast, as I'm going to tackle the topic of joint hypermobility in athletes. This is an extremely important consideration in dealing with baseball and softball athletes, yet the athletes with the greatest laxity are some of the most underserved in these populations.  In this podcast, I make ten main points you should keep in mind with respect to hypermobility.

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.

 

Mentioned Articles/Resources: Functional Stability Training of the Upper Body

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF-certified, 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 (valued at $79) - 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Email
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CSP Elite Baseball Development Podcast: Cory Gearrin

We welcome retired MLB pitcher Cory Gearrin to this week’s podcast. Cory's a very articulate guy who had a non-traditional path to becoming a big leaguer, and this combination makes for some great stories on college recruiting and physical and skill development. He reflects on how he had to adapt in the big leagues, and how both his delivery and pitch selection evolved over the course of his career. Finally, Cory speaks to overcoming injuries, being a great teammate, and developing the next generation of baseball players.

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.

 

You can follow Cory on Twitter at @CoryGearrin and on Instagram at @CoryGearrin.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF-certified 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

CSP Elite Baseball Development Podcast: College Baseball Strength and Conditioning Considerations with Zach Dechant

We welcome Texas Christian University Assistant Athletic Director of Human Performance Zach Dechant to this week’s podcast. Zach oversees baseball development at TCU and has established himself as a forward-thinking educator to his interns and other strength and conditioning industry professionals. In this discussion with guest host John O'Neil, Zach shares insights on long-term development of college athletes, discusses his offseason work with alumni that have moved on to professional baseball, and outlines the key competencies he looks to develop in the coaches he mentors.

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.

You can follow Zach on Twitter at @ZachDechant and on Instagram at @ZachDechant.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF-certified 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

CSP Elite Baseball Development Podcast: Understanding Anterior Shoulder Pain with Dr. David Altchek

We’re excited to welcome renowned orthopedic surgeon Dr. David Altchek of the Hospital for Special Surgery to this week’s podcast. Dr. Altchek shares some outstanding clinical insights on the diagnosis and treatment of anterior shoulder pain in overhead throwing athletes.

A special thanks to this show's sponsor, Marc Pro. Head to www.MarcPro.com and enter the coupon code CRESSEY at checkout to receive 10% off on your order.

Sponsor Reminder

This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself and use promo code CRESSEY at checkout at www.MarcPro.com for 10% off on your order.

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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

CSP Elite Baseball Development Podcast: Building a Bridge from Scouting to Player Development with Eric Yavarone

We’re excited to welcome Los Angeles Dodgers Major League Strength and Conditioning Coach and Director of Performance Scouting Eric Yavarone to this week’s podcast. Eric shares some great insights on the key competencies that helped him to contribute to a world champion organization across multiple disciplines, and discusses his work across both scouting and player development. CSP-MA Director of Performance John O'Neil takes the lead as a guest host.

A special thanks to this show's sponsor, Marc Pro. Head to www.MarcPro.com and enter the coupon code CRESSEY at checkout to receive 10% off on your order.

Sponsor Reminder

This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself and use promo code CRESSEY at checkout at www.MarcPro.com for 10% off on your order.

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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

CSP Elite Baseball Development Podcast: Multifaceted Pitching Development with Matt Hinkley

We’re excited to welcome Cressey Sports Performance - Florida pitching coordinator Matt Hinkley to this week’s podcast for a discussion on a range of pitching topics, including:

  • How to connect the dots between pitching mechanics and strength and conditioning
  • How to employ high-speed cameras for pitch design
  • Why it's so important to plan the yearly competitive calendar
  • When to use subtle adjustments vs. broad overhauls
  • Why he's more of a "pitching manager" than a "pitching coach"
  • Why the mental side of pitching can never be overlooked

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 a NSF-certified 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more
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LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
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