Healthy Shoulders and Arms (Part 2)… Training the Shoulder

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

Shoulders and Arms - Image 1In today’s post we are covering Part 2 of Healthy Shoulders and Arms.  In case you missed Part 1 please click here.

If you want to throw 90+ MPH, there is no magic pill.  It takes hard work and training to:

1) Increase your overall strength (head to toe),

2) Improve your mobility and stability in the hip, spine, arms, shoulders and legs, and

3) Take #’s 1 and 2 above and add great pitching mechanics to achieve maximum thrust on the baseball.

In case you missed it, #’s 1 and 2 are what we do at RPP.

In this second part of “Healthy Shoulders and Arms” article, we’ll cover some of the variables (as they specifically relate to #2 above) in a comprehensive shoulder program.  For the scope of this article we will assume an assessment (please click here for more on this topic) has been performed and the results exhibited a generally healthy shoulder without any pain.

First, I’ll break down what I feel are a few of the biggest components of a great shoulder care program.  Continue reading “Healthy Shoulders and Arms (Part 2)… Training the Shoulder”

Healthy Shoulders and Arms (Part 1)… Armed and Ready

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

Rotator CuffThis is the first installment of a series on the arms and shoulders that I will be doing over the next several weeks. Please be patient with some of the content in this first blog as it involves some brief anatomy that will make the next few installments much easier to grasp. I will make it as “user friendly” as possible without sacrificing the integrity of the blog. For those of you interested in learning about the terms you always heard and never understood this is a good read. Continue reading “Healthy Shoulders and Arms (Part 1)… Armed and Ready”

Baseball Band Warm-ups, Make Sure You Are Doing Them Correctly

CC SabathiaWe often get asked about pre-game routine or baseball band warm-ups and too often I observe many pitchers doing them incorrectly.  Working on mobility and stabilization drills before pitching can definitely help shoulders keep up with the volume.   And band work is one of the great ways to do this, especially for pitchers.   Continue reading “Baseball Band Warm-ups, Make Sure You Are Doing Them Correctly”

Arm Care – With Foam Rolling, a Lifetime of Results for 20 Bucks – Part 1

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


Beginning with this post, I will be providing a series on Arm Care for pitchers and overhead athletes. These write-ups provide the basis of our Pitcher’s Program, which cover various topics from every day care to strength and conditioning to warm-up routines to reviewing various potential injuries and ways to avoid them.

When you work with as many pitchers and other overhead athletes as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm”. Much of this discomfort comes from residual stress associated with throwing (or swimming etc.) and can be avoided with the use of a foam roller or lacrosse ball.

Continue reading “Arm Care — With Foam Rolling, a Lifetime of Results for 20 Bucks — Part 1”

What Is an Assessment and Why Do You Need One?

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

Here at Rockland Peak Performance (RPP) we generally perform an average of 6-8 movement Assessments per week.  New customers often ask “Why is an assessment necessary?” My response is simple…  “Do you want to be the best that you can be?”

Whether you are coming in to train with us for the long haul, coming off of rehab and seeking a training effect (strength training) or coming in for a one-time consultation regarding a particular issue, an assessment/movement screen can be an extremely powerful piece of the puzzle for success.  This is true regardless of whether you are training for your sport or simply wanting to learn how to move and feel better.
Continue reading “What Is an Assessment and Why Do You Need One?”

Proper Post-Workout Nutrition

By Doug Corbett (NASM, PES, FMS, CET)

The following is an article written by Doug Corbett about proper post-workout nutrition.  Doug has been working at RPP since September of 2011 and has played a big role in speaking not only with athletes about their nutrition, but our adult clientele as well.


Over the years, many of my clients have asked me about what to eat after a workout to optimize your metabolism and increase lean  muscle mass.  Here’s a quick summary of what a proper post-workout nutrition should entail:
Continue reading “Proper Post-Workout Nutrition”

Getting the Most Out of Your Hour

About Page - Left Side 2

With the world being as “fast-paced” as it is, people are trying to get the most out their “hour” at the gym.  The use of active recovery exercises is a great way to get the most “bang for your buck” from a training program.

Active recovery (AR) exercises are low intensity mobility, stability, and activation drills that we use at Rockland Peak Performance (RPP) in between sets of exercises instead of rest to help improve movement quality.

Continue reading “Getting the Most Out of Your Hour”