Testing and Training the Complete Pitcher… Power / Elasticity – Part 2

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

With the season beginning to get underway, I thought it would be a great time to emphasize that while practice is great for your “technical” work, improving your throwing velocity, exit velocity and first step quickness all start by improving and maintaining power and elasticity. These are developed in the gym and are the topics in Part 2 of this 3 Part series on training the complete pitcher (click here to read Part 1). [Read more…]

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Testing and Training the Complete Pitcher… Where do You Fall? Part1

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Different types of race cars produce speed in different ways. They also switch gears in different ways to reach top speed.  Well, so do pitchers. In this 3 Part series, we’ll take a look at some of what I believe to be six of the biggest topics when determining and/or training a pitcher’s athleticism. [Read more…]

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Single Most “Over-Looked” Factor to Increase Performance

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Let’s face it, baseball is all about being explosive. To excel in this sport, remain healthy and stay at the top of your game, you must be able to move explosively through space. To do that requires an optimal level of power (a solid amount of muscle) and a minimal level of dead weight (fat). This muscle to fat ratio is known as Lean Body Mass (LBM) and it is today’s topic. [Read more…]

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The Best of 2017 – Strength and Conditioning Articles

By Nunzio Signore (B.A., CSCS, CPT, NASM, PES, FMS)

Here in Part 3 of this 2017 “Best of” series, are this year’s most popular articles on strength and conditioning… [Read more…]

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How to Maximize Your Training… The System is Flawed

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

As coaches and trainers, we have a big responsibility to fully develop our athletes, so they can perform at their best.  At the same time, we are expected to keep them healthy to give them the best chance to play at the highest level. But, while arm injuries continue to rise in baseball players (specifically pitchers), we’ve come to realize that pitchers are the worst prepared athletes to step on an athletic field. Take note I didn’t say worst athletes, I said worst prepared. Bottom line, the system is flawed. [Read more…]

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Where We’ve Been and Where We’re Headed

By Nunzio Signore and Bahram Shirazi

As we get closer to the end of another year here at RPP, it seems like a good time to reflect back on 2017, and provide you with a glimpse of where we might be headed in 2018. [Read more…]

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The Top Secret Part I Left out from the Secret Sauce

By Bahram Shirazi (BSEE, MBA, Co-owner RPP)

Top Secret

My prior article on our Secret Sauce at RPP (click here) ended with this “Oh, and making our pitchers as strong and explosive as we can, in all the right places”.  In this article, I would like to go a little further and review why and how we have been successful in training high performance athletes. The truth is, it’s all about mass customization.  Strength training is science but it’s also art. I have heard my partner, Nunzio Signore, say to clients a million times “the body is connected in all parts and ways, a potential issue in one location may very well be due to an issue somewhere else”.  The reality is that every athlete that walks into our facility needs a different road-map to be the best they can be.  So here we go with the Top Secret stuff… [Read more…]

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Training Velocity in the Weight Room with VBT

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

VBT Top 1

Athletes who are able to recruit higher ratios of Type II “fast twitch” muscle fibers have shown to be able to produce more power.  For ballplayers, this means that they are more likely to throw harder off the mound or have a higher exit velo at the plate.  Genetics do come into play, but many times they only give us a better “starting point”.  By no means should they dictate a definitive “end-point”.  After reading a copy of Dr. Bryan Mann’s book on velocity-based training (VBT) a light went off in my head as to how elements of VBT could be implemented here at RPP.    [Read more…]

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Training Explosiveness through Strength Training

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Explosive Top

For parents of some young athletes (for the scope of this article I’m talking about athletes ages 13-16), lifting heavy weights seems to get a bad rap. Years ago players were told not to lift weights because it would make them too “big”.  You could even hear words like “stiff” or “tight” getting thrown around at the drop of a hat.

While I whole heartedly believe in the phrase that “age is wisdom”, this would be one of those times that I beg to differ.  Being strong is a good thing.  And if you want to be explosive you have to be strong first.  Performance, speed (have I got your attention now?) and injury prevention all are built on a foundation of strength. But exactly what type of strength training and at what age seems to be where parents (and strength and conditioning coaches for that matter) get tripped up.

Most of you who read my blogs know that I spend a great deal of time emphasizing training according to where the athlete is during the season. Let’s take a look… [Read more…]

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Improving Lead Leg Strength – Force Development

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Improving Lead Leg Strength - Force Development Top

While getting strong is a given in any sport, how quickly we can apply that strength (power) is what separates good from great. In a nutshell, the quicker you can produce force the harder you’ll throw.  [Read more…]

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