re: Workout plan to help my nephew with bat speed

Yea my suggestion wasn’t an end all be all, more of a supplemental level of Rocky 4 type stuff, in addition to the Ivan Drago type indoor training too haha.

quote:

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It’s just so complicated-seeming now.

I have an undersized 13 year old that has good fundamentals, a good baseball brain, and is very coachable with a great love for the game. If he ever grows, he could be a player.

I’ve been having him lift (basic starting strength lifts) this summer, and he has gained about 12 lbs and is squatting what I think is decent weight for a 90 lb kid. I read all these threads and appreciate the information, but damn it’s a lot to process.
Not complaining, just being honest as to what it feels like to be a parent trying to navigate this.

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well if he is 13 and only 90 lbs his biggest issue is he has no arse. period and is prolly weak overall, although maybe strong for his size.

How tall is he?

your steps are pretty simple in your case

1) 8 hours sleep everynight no matter what

2) 1000...one thousand...1k calories before 9am everyday. He can start with 500, adding 100 cals every week. Goal is to get weight up to 2.5x height in inches. We are looking for a 1-2lbs gain weekly.

3) needs to get on basic linear progression program + reverse lunges and chin ups. We do this trying to get to start progressing towards the 90 mph formula. At 13 i am hopin ghe is going to 7th grade or is about to turn 14 if going to 8th. If you do not feel he is ready for a linear progression program then the DB strength program from PPSA + chins will do wonders. Simple 3-4 times a week is fine.

4) before each lifting session- take a 2lbs med ball and throw 10x, full recovery between throws, as far as possible. Trying to progress distance over time.


5) get on some form of weighted/underweighted bat speed program. Ax is the best but doesnt matter if its a cheap skinny bat and an old bat with pennies glued to it. just do it.

6) long toss 2-3 times per week. pushing the distance out, chasing the 300 foot mark over time.

7) 3-10 all out 10-20 yard sprints with full recovery between them, 2x weekly. Start at 3, work up to 10 over time.

do the above for the next 20-24 weeks, you will have a different kid after those 6 months if you really push the food.

at 13, best thing anyone can do is have them start lifting and eating and sleep right. If you want easy to follow professional training, i highly suggest you get with Dr Josh Heenan. His program isnt just for pitchers, he turns out 100mph exit velo and sub 6.5 60 yard dash times routinely. I cant say enough good things about him and the ATP crew.


if you need, you can email me tdlsu777

How are his swing mechanics? Start there. Most kids that age are leaving pop on the table