The Best of 2019 – Strength Training Articles

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

As we get closer to a new year I would like to look back and get a bit reflective. A few years ago, I started a series in which I posted the most popular blogs of the year. These are the articles that received the most traffic, according to our hosting statistics. It seems to be a favorite of everyone, so here we go again with the most popular of our strength training articles for 2019. Continue reading “The Best of 2019 – Strength Training Articles”

Two Fundamental Topics for Maximizing Hitting Potential

By Bahram Shirazi (BSEE, MBA)
Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

For eons hitting coaches have focused on mechanics, bat position, elbow position, among other topics related to hitting. As technology has weaved its way into many aspects of the game, it’s now apparent that there are two fundamental topics that are essential in developing a player’s ultimate potential at the plate: Continue reading “Two Fundamental Topics for Maximizing Hitting Potential”

Customized Summer Strength Training at RPP

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

We’re gearing up for another summer of fully customized strength training for our athletes interested in pushing themselves to optimize their craft.  Every summer we see dedicated athletes torn between pleasing their coach and joining some random summer team to “work their stuff” or taking what is possibly they’re last chance to spend an entire summer gaining a much needed 10-20 lbs, get stronger, improve their velocity or learn a new pitch. The reality is that often they’re experiencing no gains at all or even drops in weight/velo when they return to school in the fall. Bottom line is if your velo has stayed the same year-over-year your training SUCKS! Continue reading “Customized Summer Strength Training at RPP”

Training Ball Players In-season with VBT (Velocity-Based Training)

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

With baseball season quickly approaching, we’re beginning to see everyone’s idea of what a great in-season program encompasses being posted all over the internet. While some of these are quite good, unfortunately others are either too heavy on volume and intensity, or are so light the athlete is better off taking the day off. In my opinion, baseball players can and should be training hard, as long as throwing and exercise selection are taken into consideration and they’re training in the correct strength-zones. Enter velocity-based training (VBT). Continue reading “Training Ball Players In-season with VBT (Velocity-Based Training)”

The Best of 2018 – Strength Training Articles

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

As we get closer to a new year I would like to look back and get a bit reflective. A few years ago, I started a series in which I posted the most popular blogs of the year. These are the articles that received the most traffic, according to our hosting statistics. It seems to be a favorite of everyone, so here we go again with Part 1, covering the Top 5 most popular strength-related articles of 2018.  Continue reading “The Best of 2018 – Strength Training Articles”

Velocity-Based Training for Pitchers and Baseball Players

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

For hard-copy print version of this guide on VBT please click here.

Baseball is an explosive sport where things happen fast and hard. This requires massive amounts of power and finding the best methods to get our athletes there is our number one priority. In this article, I will be reviewing force-velocity profiling in athletes which I believe to be a “game changer” in programming.  I will also highlight how you can pinpoint and train the specific strength zones needed with Velocity-Based Training to help maximize the potential in not only baseball players but all athletes to create power/explosiveness. Continue reading “Velocity-Based Training for Pitchers and Baseball Players”

Improving Speed and Power from the Stretch

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

The back leg is the initial power source in pitching and when pitching from the stretch, the ability to load and the unload the back leg gives a pitcher the greater advantage with runners on.

Faster more elastic athletes can stretch their tendons quickly and better harness energy while loading without requiring high levels of strength. But for more “strength-based” athletes who like to load slower in order to maximize power mostly from their muscles contracting, the stretch can be a nemesis, especially you have runners on base. So, training to get more elastic can go a long way in putting another essential tool such as getting quicker in the stretch into their toolbox, which brings us to the concept of Reactive Strength and how you test it. Continue reading “Improving Speed and Power from the Stretch”

Customized Strength Training at RPP; The Why and How it Works

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

Every off-season I see dedicated athletes basically spinning their wheels and settling for thrown-together ineffective off-season programming, simply because the location is convenient, or they’re feeling pressure from the travel team they play with to train with them.  The reality is that often they’re experiencing mediocre gains or no gains at all when they should be improving dramatically. They’re settling for acceptable when they should be expecting optimal. Bottom line is if your velo has stayed the same year-over-year your training probably SUCKS! Continue reading “Customized Strength Training at RPP; The Why and How it Works”

Training Force- vs. Velocity-Deficient Athletes… Giving Them What They Need

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

Knowing the adaptation that needs to occur and knowing what adaptation will occur are powerful decision-making tools when designing a program for an athlete. You need to first decide what effect you want the body to produce and then match it with an appropriate stimulus.  This is referred to as the “SAID” principle. It stands for “Specific Adaptation to Imposed Demands” and is the blueprint that we build off of when programming for our athletes here at RPP.

The first question that needs to be answered is “what does the athlete need?”.   Continue reading “Training Force- vs. Velocity-Deficient Athletes… Giving Them What They Need”

Training with VBT… Understanding and Training in the Zones (Part 3)

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

In Parts 1 (click here) and 2 (click here), we talked about what the Force-Velocity curve is and why it’s important.  We also introduced VBT (velocity-based training), discussing how it’s different from conventional 1RM testing and some of the benefits in using it to train your athletes.  Today, we’ll dive a little deeper and talk about the specific “zones” used to train different traits on the Force-Velo curve as well as how they relate to specific movements on the field. Continue reading “Training with VBT… Understanding and Training in the Zones (Part 3)”