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I5_4-=Y6}+*圄kdF]:B#=uksr- 2U!V{Il f{@vW9[t-ZHY؈ȟ#5 +R\Eqy6UMgOY啵[@GʤvX"y3`=^m^׋wbdܮ"\YB 1ý4/uF4|Ckz[iXHrod$է#+D BЖq ^8;@V-M2M2\gѫ]8 ݡY0~e 5Ri(8;Tyrn s1 ~ \bI9'\w9@?_J>@=8q=MFsC&p(mG5Uj][dž∡e(I*@J.;1ip_JK2I{עh>ݤ,&!!;]sVu*( [RI2H"JĖKCҳ^Y,@\n D+);4 [S {zSU/*;Vպ`u5Vm4 "S;u(zY\0V)-!R\\Pݐ%vz'4Ɩ+Y>X<+sQ;W%cǤחa[h-9BsX5k K4[MF)e]& <ʞI=Z~ NROY6@C+&׊@u9Q*@E%9[#ZӳA,83zKfiym]̸IS@# | 8<֬ٴ+ 4p<2,,:ʾP]Aw,L$= ^H!@ 'ysܔ5~=PyF7Y+͛nK{rYp+*eU!NF1WI~$M|#Mž[OgKfH2Ww<q$g[D)*˒H녚tqj FaI g;A;fk_0Py+匉խ|ӇJto"2*H G:EdR"Zz Hi6y"r"Y>[q'\`IrmXq6A*7 PL.|RU@5u!hE , T:>7O.$wӭs{-5_WY4y0 7LNlR2'YzwBBN(F>ndx}b&XO+ \OjHdVqGqi5xu#$WgxVkAgp+Ie[{' :!NzurK{kqԝANOO!Zd('k:M:|`!%O 玔Ajoc}nI97ES(oQ*SdRHPsUo&U!5j+]Jy{oG;I;N3YitفnFX4^]֢l,`ح[+E9]ёbY7&qXMkx1o:feVـfMnQhꗊd̪7-ч#M5o%FԾQZ&ڸE{  ~U 8mu Ԡn1Fq[C6BqXp=k6aC-Qg~կ ӫl{֜zH^n+K~bN-ֲnFB}ZgM=FL0uO<1˩u;W5if7!7\*iT #;WI" !QPivCCrT) ,${JW? {dHW i=Ɲ]lT(>$H?҈vUdH'԰Io&[k}**fUw732\_C4Dy2jvV0hU]Wpuk Zvi if6oAisvH`c֊Gswk >֊52ewX5 4ٕm`PǨby"Ohc`_V-\ԧV9Y!0/|UJ>EκQYgp|L>V6aL!WzU֒+"@n6E+ 58E95*]!8/RuUӢ 3v\(iA8ɮ[ #ʉA$ʵw!MO2m|ν<[[Ze3w0$q#GEW+g֒*iR:nN#oԬ⻶/Cμݑ)#GwZͥ"9Q\F]Ӑ,䱜T'5LT2$dW"v`VjsIO!4Z|Bw)=Fks$I"`dMj^|JFse\(PP+ÚxFsY^C0HB'<:YkDc 3qwQDLh5sآ4=HL:X%$M%+ $"tå#3ܹ?TvW#c+Hɑ+aDD{SՎsE$x;~B}8ji5ݚ\,D㞵.N޻Ga뛨2:@N9[>/dVm }B?"Kv&OFWK֙Z!~;{%̀Gx+dpJky䶘K mq8Z4B]\$Duqa:C,Z%cݱ~ v.ǩ$װ}VXОx*KKQZ2n|V!>GaJ71ȮH9However, there are still some huge misconceptions prevalent in all sports but especially baseball since they are the last ones to weight train. Most important is the understanding of the source of power in throwing or hitting. At first glance, it would seem to be centered in the arms. After all, you hold the ball and bat with your hands. Therefore, many baseball players who do lift concentrate on wrist curls, forearm and shoulder work.<br>This should never be the main thrust. The exercises for these areas are called specific auxiliary exercises. The true source of strength and power for a baseball player is centered in the hips and legs. Look at the photos of the two athletes shown from the waist down. One is Sammy Sosa who hit 66 home runs this year. The other is of a Discus thrower. Notice the similarity of the hip and leg position as you look at their full picture on the next page. <br>If a Discus thrower were to train only on upper body specific auxiliary and even lifts, he would fail miserably because of lack of leg and hip strength and explosive power. Maximizing a baseball player's potential does not mean doing leg extensions, leg curls and machine hip and leg exercises for the lower body. Baseball players must Parallel Squat and Power Clean to develop their maximum power. If baseball players were to really get after these two lifts and do them correctly, you'd have to do one of two things. Either move the fences back another 50 feet or get used to football-like scores.<br>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight room should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.<br>GET STARTED NOW!<br><br>The best time to start is now. Junior High is a perfect time to start. Get on the BFS Readiness Program. We have the Total Program Book, Readiness Workout Cards, a Readiness Video and even special Readiness equipment. Just give us a call. The high school and college athlete is at the age to really get after it and make success happen. Get the Total Program Book, the Set-Rep Log Book and r>When he first started working with Poliquin and learned about the coach s plan to add so much muscle mass, David was hesitant.  But as I put on the muscle and got my body used to running with a different weight, I saw that I was able to keep my speed and be even faster than I was before, says David. He also remarks that the extra strength helped his blocking and enabled him to handle press coverage from the cornerbacks better than he had been able to do when he was lighter.<br>In addition to coaching David in gaining muscle mass, Poliquin worked on making him a more balanced athlete. David explains,  The first time you meet Charles he does an overall body composition test and then determines your weaknesses. Poliquin determined that David was proportionately weaker in his lower back, hamstrings and the scapulae retractors (muscles that pull the shoulders back). For the lower back and hamstrings, Poliquin prescribed good mornigs, and both Romanian and snatch-grip deadlifts. For his back muscles, David performed numerous variations of chin-ups and pull-ups.<br>One of the most effective exercise methods David was exposed to in training with Coach Poliquin was lifting chains.  That was the first time I did it and I liked the philosophy behind it, says David.  Chains force you to explode on the way up, so when you take the chains off you ll just explode right through that sticking point.