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15-Outman Methodology Baseball-Pitcher-Specific Functional Conditioning & Training Regimen---By Fritz Outman


BEST & SAFEST BASEBALL PITCHING-MECHANICS!

Couple my Outman Methodology sport of baseball, pitcher-specific functionalconditioning and training regimen with correct execution of advanced overall mechanical execution Finalized Outman Methodology for pitching a baseball on the vertical plane incorporating advanced the "Now Moment" and you will perform better than with employing advanced overall mechanical execution Finalized Outman Methodology for pitching a baseball on the vertical plane incorporating advanced the "Now Moment" alone and you will further reduce the likelihood that you will suffer damage or injury to the elbow of your pitching-arm or to your pitching-shoulder.  

1 

With only a couple of exceptions, baseball is a sport that consists almost exclusively of movement characterized by explosive starts followed by acceleration of movement, which acceleration is maintained through the full range of motion of a particular movement/activity/muscle-contraction be it in regard to pitching, fielding, field-throwing, batting/hitting or base running.

What has been and is being passed-off as appropriate and recommended for “conditioning” baseball pitchers (and baseball players in general), right up through the major league level, is, in fact, actually inappropriate to the sport of baseball, actually physically damaging and potentially the cause of injury. 

The sport of baseball requires medium to medium-long, full-range-of-motion, quick-twitch muscle fibers. 

Medium to medium-long, full-range-of-motion, quick-twitch muscle fibers are not developed by means of slow movements while lifting/moving heavy, heavy weights through a truncated range of motion/range of muscle contraction. 

Form follows function.  An athlete correctly conditioned for the sport of baseball will not (and should not) look like “Mr. Universe.” 

“Mr. Universe” muscles are not muscles that produce peak performance in the sport of baseball…quite the opposite.

Sure, all things being relative, if you strengthen lesser conditioned muscles at all by some means, by some approach, it is possible to realize, to experience some degree of improvement in performance. 

Nevertheless, lesser conditioned muscles that are strengthened at all by some means, by some approach will never produce the performance improvement that can (and should) be achieved by muscles that are functionally conditioned specific to a particular activity...the sport of baseball in this instance. 

Moreover, those non functionally conditioned muscles, being incompatible with the demands of the sport of baseball, are, therefore, more prone to injury.

So, with the terms "functional" and activity "specific" in the forefront of your mind, with the exception of the use of dumb bells up to, perhaps, 30 lbs. in weight for a couple of isolated exercises, no baseball player, especially baseball pitchers, should employ any free-weights, bar-bells or excessive weight for conditioning and strengthening.   

No baseball player should ever bench press, military press, clean & jerk, dead-lift or squat.


None of the above cited exercises has any functionality in relationship to the sport of baseball.  Moreover, the above cited exercises are physically damaging...particularly in relationship to the sport of baseball.


My Outman Methodology sport of baseballpitcher-specific functional conditioning and training regimen is for adults, which means post puberty.

3

My Outman Methodology sport of baseball pitcher-specific functional conditioning and training regimen requires that you workout hard!  

During the course of my workouts, I work/push myself to the point of perspiring profusely…dripping perspiration, high heart-rate and high respirations.

By the end of my workout, my shirt is drenched through and through (my workout pants considerably so) and I am exhausted.  

There are no acceptable functional strength gains to be achieved short of pushing one’s self hard during the course of each workout session!

Naturally, each individual is at liberty to experiment with the frequency of workouts, the number of sets of each exercise accomplished during a workout, the number of repetitions executed per set and the weight/resistance simply to “mix up” the regimen or to accommodate time and/or energy constraints be it during the off-season or during the baseball season.    

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Be mindful of the fact that far, far more work and effort is required to achieve to your conditioning goals than is required to maintain your level of conditioning once you have achieved it.

After four plus months of executing my Outman Methodology™ sport of baseball pitcher-specific functional conditioning and training regimen, I have achieved my conditioning and training regiment goals and I am now in a maintenance mode of conditioning and training.

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Functional means that, in the process of exercising, of “working-out”, my regimen utilizes the targeted muscle(s)/muscle group precisely as employed when pitching a baseball in correct execution of finalized Outman Methodology™ (or as precisely as the configuration of a particular exercise machine/equipment/device/tool allows) for the purposes both of conditioning/strengthening for performance improvement and of conditioning/strengthening against sustaining an injury.

Other than one exercise that relates to the action of the pitcher supporting (and loweringthe entire weight of the body on the rear pivot-leg and foot and, then, shifting (in control of) the weight of the body from rear pivot-leg and foot onto the front pivot-foot and leg to deliver the body of the pitcher to the first moment of greatest leverage in correct execution of finalized Outman Methodology™, ALL exercises employ technique that starts each exercise repetition with explosive muscle contraction followed by persistent, hard contraction of the associated muscle(s)/muscle group to accelerate through the full range of motion of the exercise machine/equipment/device/tool being employed, of the exercise being executed and of the ability of the muscle(s)/muscle group fully to contract, followed by fully returning to the starting/resting position before immediately initiating the next repetition.

Because baseball is a sport that consists almost exclusively of movement characterized by explosive starts followed by acceleration of movement (other than the exception noted above), functional also means that developing and recruiting medium to medium-long quick-twitch muscle fibers is also a goal (not the development and recruitment of shortcompact/"bunchedslow-twitch muscle fibers that result from and are desired in the process of simply achieving strength-gains and/or body building/contouring through exercise/workout).

Therefore, (other than the exception noted above), total weight/resistance utilized in execution of each exercise (while definitely presenting a challengemust not be so great that it prohibits execution of each exercise consistent with the prescribed technique, which, as stated above, starts each exercise repetition with explosive muscle contraction, followed by persistent, hard contraction of the associated muscle(s)/muscle group to accelerate through the full range of motion of the machine/equipment/device/tool being employed, of the exercise being executed and of the ability of the muscle(s)/muscle group fully to contract, followed by fully returning to the starting/resting position before immediately initiating the next repetition. 

6

There are three segments of my Outman Methodology™ sport of baseball pitcher-specific functional conditioning and training regimen.

The first segment includes (but is not limited to) stretching and is accomplished at home before proceeding to a fitness facility that has the necessary exercise machines/equipment to accomplish the second segment.

Having accomplished the first segment at home, you proceed to a fitness facility that has the necessary exercise machines/equipment and accomplish the second segment.

The bulk of my functional conditioning and training regimen is accomplished during the second segment at a suitable fitness facility and includes the use of ten exercise machines to accomplish (by my count) fifteen exercises plus the use of an elliptical machine and/or a treadmill.

The second segment includes an aerobic interval (running on a treadmill or a workout on an elliptical machine) between each group/cycle of sets on the fitness facility machines/equipment (a group/cycle of sets is comprised of a set of each exercise that is to be accomplished on each machine) and, lastly, to finish the workout at the fitness facility.

The third segment is accomplished at home having returned from the fitness facility and completes the conditioning and training regimen.

7

In reference to the second segment, a total weight/resistance that does not prohibit execution of each exercise consistent with the prescribed technique should be employed to accomplish three sets of most of the exercises and four sets of three of the exercises at a high number of repetitions per set (10 repetitions or, preferably, more).

Additionally, my Outman Methodology™ sport of baseball pitcher-specific functional conditioning and training regimen requires (for certain exercises) one set (typically the third/second-to-last set) to be dedicated to exercising/working to exhaustion several muscle groups that are specifically related to finalized Outman Methodology™ mechanical employ of the human physiology for pitching a baseball on the vertical plane and, further, that are directly involved in accelerating the pitching-arm, pitching-hand and baseball in the direction of the catcher.

The purpose of exercising/working those particular muscle groups to exhaustion is to develop them to their peak potential functional strength.

Working those particular muscle groups to exhaustion requires reducing the total weight/resistance incrementally through a significant number of incremental reductions after sufficient repetitions at an incrementally higher total weight/resistance make it no longer possible to accomplish that exercise consistent with the prescribed technique.  Furthermore, no rest is taken after the total weight/resistance is reduced incrementally because exhaustion of the particular muscle/muscle group is the goal.

8

During the off-season I conducted my workout four days per week on a regular schedule (specific days of the week and time of day).  Two days on, one day off, two days on, two days off.  

A person considerably younger than me might very likely be able to workout five days per week.  At my age, however, I required the recovery time provided by my four days per week schedule.

As the start of the baseball season neared and I began pitching “bull pen” sessions, I reduced my number of workout days to three per week without regard to a regular schedule (days of the week or time of day) out of the need to work around my pitching-practice sessions and (once the season arrives…in a couple of weeks) my baseball game schedule, which three days per week constitutes a “maintenance” workout mode.  

AdditionallyI reduced the second segment (fitness center) workout regimen per workout day by roughly 1/3 to 2/3’s of my off-season per-workout workload.  

Sometimes (for a “maintenance mode” change-of-pace, to “mix things up”), I accomplish my fitness center segment in one set of thirty (or just fifteen) repetitions for each exercise accomplished on the machines/equipment…depending upon how I feel. 

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BEST & SAFEST BASEBALL PITCHING-MECHANICS!