Strength Archive
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| Question: |
My son is 13 yrs old, when can he start working out, lifting
weights and do you have training for this case.
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| Dave Hudgens: |
I would wait another year to start a weight training program. 14-15
years of age is when most trainers suggest to start.
We have produced an Explosive Training Program that covers,
Weight Training-in season and off season programs, Power
Training, Flexibility, Speed & Balance, Quickness, Nutrition. Give
the office a call for more information. Good luck.
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| Question: |
My 12 year old son watches your tapes religiously. He has a
sound swing and always makes contact with the ball. His hits,
however, while on a line drive for the most part, lack power and
distance. Is this a matter of a lack of hand speed? If so, what can
be done to increase power and thus distance? Thank you!
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| Dave Hudgens: |
Generally, the last part of the swing that develops is power. He
sounds like he is developing the correct swing, stay with this
training. As he starts to physically develop he will start driving the
ball. In a couple of years he will be able to start a lifting program to
help him develop more power. For now, have him start doing
push-ups, pull-up, and sit-ups. Start with these exercise before
advancing to a weight program. Good luck with the training.
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| Question: |
My son is 14 and conditions 4 times a week, M-T then
Th-F. We have been doing the Overlaod program Weds and Sat.
with Sunday off. Also on the conditioning days , twice a week ,we
hit off the swingaway and do some front toss, all indoors. Would it
be better to extend the week and have a full day off after the 2nd
conditioning day, then overload on day 4 then condition for two
days , then take a day off then overload again? Also for his age
does 2 hitting days and 2 overload days sound about right for
what he should be doing? Following your advice, back in Oct., has
really made a a big difference in his mechanics, he is just about
where he should be. As you know we spend double days on the
hitting aspect, where he is switch hitting, it's been about a year
now and he is about 85% where he should be on strength and
quickness from the left side. Conditioning, Overload and
Dedication is starting to really show its benefits. Thanks.
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| Dave Hudgens: |
The key for the overload training to work along with your weight
training, you have to change the routine from tome to time. The
body gets used to the type of training you are doing in the way of
reps, sets, and exercises. So your main concern should be on
alternating the days in which he trains. Make sure that he gets
enough time to rest. He probably should have two days a week in
which his body can take off. So make sure to alternate training
and good luck with the conditioning.
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| Question: |
In your power surge instructions, you discuss training
with medicine balls. Our son is 12 and I'm wondering what weight
of ball he should train with. As usual, you help is greatly
appreciated. God bless.
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| Dave Hudgens: |
For his age I would suggest a ball of 4 kg. That is a weight that
will be good for him now, and when he gets older, he will be able
to use it for his light ball. Good luck with the training.
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| Question: |
Do you have a recommended weight lifting / nutrition /
supplement program for a high school baseball player? I have a
son who plays high school ball. He works out on his own but
does not follow a regimented program thus the results are not
what I think the should be. Do you have any recommendations?
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| Dave Hudgens: |
We have develop an Explosive Training Program, if you would like
more information on this program feel free to e-mail or call our
office.
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| Question: |
I was wondering if during the offseason part of my workout
(based on these periods: post season, offseason, pre season, in
season) how much skill work I should do (i.e. working w/ hitting
mechanics, throwing, outfield footwork) or should I just work w/
the wieghts. If so when should I really start working w/ the skill
training. The reason I ask this is because the off season workout
I am on takes alot of time and w/ school it leaves me little time to
do anything else.
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| Dave Hudgens: |
It would be nice if you could do both skill work, and off-season
training. However if you only have time to do weight training, that
is all you can do. If you can get a few swings two or three times a
week, it would definitely help breaking into the upcoming season.
But you can only do what you have time to do.
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| Question: |
My son is about to start your Overload Training Program this
week, and I'm wondering if he should cut back or discontinue his
basic resistance training program. I don't want to over stress the
bones and muscles too much.
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| Dave Hudgens: |
The overload program should be used on alternating days.
However, if you don't feel too tired you can do both on the same
day. I do my workout program 4 days a week, and do my overload
training the remaining three days.
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| Question: |
If I want to do my weight/plyometric workouts on the same day
as the overload program, which do I do first? Workout or overload
program?
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| Dave Hudgens: |
I would recommend doing your workout first, I've found that if the
overload program is completely utilized you won't want to work out
right after. Which ever one you decide to do first, give yourself
some time between the two activities to recover.
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| Question: |
I have started your offseason workout program and I noticed that
we work the biceps and triceps on the same day. My previous
workout had me do triceps on Monday and Thursday and biceps
on Tuesday and Friday. I just wanted to know the reason why we
should work out triceps and biceps on the same day. Also in the
workout says to do 5 sets of tri. ext. but in the book there is more
excersices for the tricep than just that one (like the kickbacks), so
should I mix those different tricep excersices in the 5 sets or just
always do tri. ext.
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| Dave Hudgens: |
The reason that I have biceps and triceps on the same day, is
because I have found that method has the best results. For
optimal performance, use variations of the different exercises. For
two weeks do triceps extensions, and for the following two weeks
do the kickbacks, etc.
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| Question: |
My 11 year old son just received your videos and is
enjoying them immensely. Two questions: Is he too young to
begin strenght training with weights and the medicine ball. (2) do
you contemplate having live one on one training camps anytime
in the near future.
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| Dave Hudgens: |
That is great that you are enjoying the program. At 11 years old,
he is too young to start weight lifting. However, thiss is the perfect
time to start core, strength training. He can do all of the medicine
ball drills in the book, along with all body weight exercises
(pushups, situps, triceps dips, etc.). I hopefully will start having
parent/coach clinics in the following year. I will send mailings to
all my customers when I have more details.
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| Question: |
I'm getting the kids started on the new Overload Training
Program. With other activities, such as homework, competing
for time, how detrimental would it be to go
back-to-back on some days?
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| Dave Hudgens: |
I wouldn't recommend that kids who are just starting the
Overload Training Program to go back to back days. I believe it
would be too tough on their wrist and forearms. My son is
seventeen and has been doing the Overload Program for a couple
of years, we have gone back to back on occasions but he is
advanced into the program. If time is a problem I suggest cutting
the program in half, doing the heavy drills one day and the
quickness drills the next. Break it up to fit your time frame.
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| Question: |
Hey I'm 13 and I was wondering if this is ok for an exercise
program/routine. Can I have a planned plyometric program, but
since I don't have a lot of time, I only do weights whenever I can,
not on a strict program? I also practice my mechanics a lot.
Thanks a lot and have a great off-season. Mr. Hudgens, good luck
to you and the A's!
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| Dave Hudgens: |
You are the right age right now to start an exercise program, and
whatever program you choose to do, should incorporate a
plyometric program. If you don't have much time, all you have to
do is block off a half-hour three to four times a week to workout.
That is great that you practice your mechanics, you should always
want to get better. Have a great off-season.
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| Question: |
My 12 year old son started off the season slowly, and then went
on a tear, making solid contact, hitting hard line drives, getting his
average up to .354 one third of the way through the season. Then,
at a key tournament, he rode the bench 2/3'S of the time, because
he was told that "Coach needed a good glove out there".
His hitting went into a downward spiral. He started hitting weak
ground balls, and striking out a lot, swinging way to early.
We changed from practicing exclusively with a wood bat to
exclusively with his game aluminum bat, and it helped him make
more solid contact, but as a result of his poorer fielding earlier in
the season and hitting slump, he was relegated to a bench role in
the Playoffs being brought in for a pinch hit several times or just
defense once, and NO AT BAT.
He is determined to show them next year that he is still a good
ball player.
We live up north, and the outdoor season is short.
What work do you recommend Dave that he does in the off
season considering that he plays travel hockey? Should he follow
the 150 swings five times a week?
How much of a break should he get?
Where best to invest the limited funds that we have? In a Swing
Away? In a week at baseball school at Christmas or March
Break?
We can get to a batting cage maybe once a week? Is this
worthwhile?
He has great work ethic, and is determined to be a starter again.
Can you say anything to him that will be inspirational about
persistence?
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| Dave Hudgens: |
It sounds like your son has some hitting ability; make sure to give
him as many ground balls as possible. Once he has confidence
in his fielding, his hitting will also improve. Also, let him use his
aluminum bat before games to get his timing, and use his wood
bat on days off and the off-season. It also sounds like after he
had to spend some time on the bench that he felt he had to do
more then he was capable of doing with the bat. The
characteristics that you named: striking out, swinging too early,
etc., are the result of too much effort. It sounds like he can hit, so
when he came back all he had to do was play to his ability.
If he can take the prescribed 150 swings five days a week, then
he definitely should. However, if hockey takes too much time you
don't want to be doing an excessive amount of work at his age.
You would be the best judge of how long he needs for a break. If
you can tell that his heart isn't into it, then he probably should
have some time off. If he wants to hit all the time, then let him hit
as much as he can.
A swingaway is an excellent investment, especially in cold
weather. He would be able to work as hard as he wants all the
time. Also I’m going to be having camps throughout the
off-season, in which I will cover every aspect of hitting that I can fit
into two days. We will be sending out information on the camps to
you, and you can decide what to do from there.
Going to a batting cage is certainly worthwhile, all the quality
swings he can get are going to help him. And in the off-season,
make sure he is using wood.
And to your last question, I will refer to the great Paul "Bear"
Bryant: "If it's worth playing, then its worth paying the price to win".
So if its worth it to your son, to be a starter, then he has to pay the
price. He should work at every aspect of his game to the degree
that he wants to obtain his goal.
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| Question: |
I received the explosive training package last night, but only had
time to read about 1/2 of the book.
I'm sure my question will be answered in the second half of the
book or the videos, but....
We have roughly 36 weeks until basball starts. the training
package talks of about 12 week cycles.
At the end of the 12 weeks do you start ove at your ending
weights or just continue with the last weeks routines
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| Dave Hudgens: |
After completing the first three cycles, the method that I use to
achieve optimal results is to alternate between cycles two and
three. You never will get to the point where you stay doing the
same number of repetitions. One of the keys to weightlifting is
constantly changing the routine so that your body never gets
acclimated to one way of lifting.
That is an excellent suggestion to be able to edit your messages,
make sure to send that idea to Frank, he would be the one to
change that.
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| Question: |
Are there any exercises in your Explosive Training Program that
pitchers should not perform. Or would it be O.K. for a pitcher to
use this program.
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| Dave Hudgens: |
The program is a total body program which will address the
needs of the pitcher. The only addition I would make with an
advanced pitcher is with the legs. We have our pitchers work in
squats and the leg sled. Work these in on your leg days.
If you look at the young starters we have in the Major Leagues
now, all of them are heavy squaters and leg sled guys. It has
taken them some time to get there, but with hard work and the
correct training they have excelled. Good Luck.
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| Question: |
Do you suggest lifting weights a few hours after a game for a
position player? I work a normal workweek, Monday –Friday 9 to
5. The weekends are probably the only time I can get in a good
workout with free weights. The only problem is that I have games
on the weekend. Thanks for the advice.
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| Dave Hudgens: |
The best time would be in the morning when your body is well
rested. That being said, I know many Major League players who
lift after their game. But I think they would get better results if they
worked out in the morning.
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| Question: |
Hi! I ordered your hitting program and it is great. For the overload
program, can i just add weitght to the bat (batting gloves, etc.) instead of buying heavier bats? Thanks
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| Dave Hudgens: |
In the overload program I suggest to tape an ankle weight to the
head of the bat. This way you can adjust the weight depending on
your strength.
Keep working the overload program, it will increase your bat
speed.
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| Question: |
Dave i ve been working real hard to keep a short swing ive been
hitting line drives over the infeilders heads but i won't more power. I was wonder (ive been lifting weights) if i keep practicing that
short swing and become stronger will that lead to homeruns and
gap power?
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| Dave Hudgens: |
Power is developed after a consistent swing is developed. I've
seen many players that do not develop power until their 3rd year
of pro ball. Part of the process is knowing what type of hitter you
are and developing those skills. Miguel Tajada, the shortstop with
Oakland didn't develop power until his third year into pro ball.
Keep lifting and working on hand speed and extension. It will pay
off, but it takes time.
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| Question: |
What is the Overload Program?
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| Dave Hudgens: |
The Overload Training Program is designed to increase bat
speed and strength. I've been using this at the professional level
for two years and decided to included it in the program.
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| Question: |
Obviously a major part of hitting is in the hips
and abdominal areas. What are the best ways to strengthen these
areas?
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| Dave Hudgens: |
You should be on a baseball specific program with an emphasis
on medicine ball training. Most players do not train their core
body, which is foolish because much of the power of the swing
will come from this area.
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| Question: |
Do you have any drills to help increase footspeed?
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| Dave Hudgens: |
There are many agility, speed drills in the Explosive Training
Program. You should work on more than only foot speed. All
players should be on a total body strength program.
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