Hitters Rx… Inside the Nets

By Mike Rozema (Power 5 Baseball, Director of Hitting at RPP)

hitters-rx-logo

Hitters Rx is a comprehensive hitting and strength and conditioning program designed to cover just about every aspect of a player’s off-season training as well as teaching them the necessary skills to play at any competitive level.  It is divided into several pieces, including Day 1 Assessment, Mobility, Absolute Strength (November/December), Strength/Speed (January) and Speed/Explosiveness (February) and of course a completely well thought-out and pre-programmed hitting program inside the hitting nets.  [Read more…]

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Creating Power in the Swing – Part 2

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

Power in the Swing Top

In Part 1 of this article (click here) we discussed different phases of the swing and how they need to be trained with different methods in the weight room. Today, we’ll take a brief look at how we do that. This is an integral part of our hitting programs. [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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The Re-Conditioning Phase (Hypertrophy)… Training in the Fall – Part 1

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

Training in the Fall - Top 2

With the fall season right around the corner, I thought this would be a great time for me to talk a little bit about the importance of early off-season training, what I call the “re-conditioning phase”.

[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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Interview with Tenafly’s LHP Aljo Sujak… Bergen County Player of the Year

FullSizeRender (1)By Nunzio Signore (BA, CSCS, NASM, CPT, PES, FMS)

We are here with Tenafly’s LHP Aljo Sujak, who will be entering his freshman year at William and Mary this coming September.  Aljo was selected as Baseball Player of the Year this past spring by NorthJersey.com (The Record), which is obviously a significant honor. He started training with us about a year ago and spent the better part of last fall training 3-5 times per week.  He continued throughout the winter with the Pitching Lab and also trained all in-season throughout the spring.  Needless to say, as POY in Bergen county, he had a phenomenal spring season. As a primary pitcher, he blasted 11 home runs and during 56 innings of work he struck out 72 players.  He finished 5-2 with a 2.25 earned-run average.

[Read more…]

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Exit Velo Program, the Hitting Side of Things – Part 2

By Mike Rozema (Rozema Baseball, Director of Hitting at RPP)

Sweet spot

Today, we’ll continue with Part 2 (click here for Part 1) of the hitting side of things in our Exit Velo Program.   Everyone knows what you need to be able to deliver high exit velo…. strength, power / explosiveness, mobility and the ability to square up and barrel the ball.  So let’s talk about how we deliver on this by turning strength gains in the weight room and apply it specifically to the movement of a swing. [Read more…]

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Exit Velo Program, the Hitting Side of Things – Part 1

By Mike Rozema (Rozema Baseball, Director of Hitting at RPP)

Aaron Judge Exit Velo

The Exit Velocity Program is great for players looking to increase power and explosiveness in driving the ball.  The program and all its many components have several benefits but I would like to provide a summary from the hitting side of things and cover several topics, including: [Read more…]

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Creating Power in the Swing – Part 1

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

Albert Pujols

My partner and I are polar opposites. This happens to work perfectly in our business, as he is more of a “data geek”, crunching numbers and watching trends while I, from spending many years in the trenches (the weight room), approach things from a much more “strength-based” direction.  I think this is a great marriage when it comes to the success we’ve attained in helping athletes become stronger and more explosive.

Power in the Swing 1 2

I attribute a large part of this success to the fact that we both have a mutual respect for science and sport but also understand that the underlying factor in all things powerful and explosive when it comes to performance is “STRENGTH”. It’s the foundation that athleticism is built on and there can be no better example of this than hitting a baseball and I don’t mean just making contact, I mean hitting the ball… HARD!! [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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