The Rock Almighty Devotional, Praise, and Worship with Ken Tamplin

Resting in God’s Grace from CDM

The world lavishes attention upon people who work hard to earn what they want in life. However, we often see that the empires they spend so many years building crumble and collapse, and they’re worse off than before. There’s nothing wrong with hard work, but only if the mindset behind it is on God. True success comes when we rest in Jesus while we work.
When we labor in our own works with fretful, anxious minds, we accomplish far less than if we rested in God’s grace and let Him do the work. Far too many people worry constantly because of the pressure to perform. We must remember that grace is available to everyone, and there’s no rest without it. His grace is sufficient, and it’s all we need.
Fear of the future is rampant. We don’t know what’s going to happen tomorrow, and that causes stress for untold numbers of people. When we turn over all of our tomorrows to God and embrace an attitude of “I’ll do whatever He directs me to do,” we’re empowered for success. It’s not up to us to direct our own courses in life.
God wants to work in us, through us, and for us. When we trust Him and allow Him to do so, we find the peace that only comes from Him. This requires faith, which positions us in His grace. It takes work to find this place of rest and stay there, but it’s well worth the effort.
Prayer:
Lord, Your Son went to the cross so that we could set aside all fear, anxiety, and worry, and simply rest in You. No more self-effort is needed, only Your grace. We’re thankful for this. In Jesus’ name, amen.
Scriptures:
Ecclesiastes 1:1-11, NKJV
2 Corinthians 12:9
James 4:14, 15
Jeremiah 10:23
Romans 5:1, 2
For more on letting go of self-effort and resting in the grace God has for us, click on the link for the DVD, Resting in Jesus.

Jesse Duplantis MInistries Featuring: The M & M's of Ministry, Part 1 and Prayer: The Ultimate Game-Changer

No matter who you are or where you’re from, God has given you a vision and calling that will glorify Him and fulfill your life!

Whether your heart’s desire is to run a successful business or to achieve a spiritual or physical goal, Jesse teaches you how motivation and momentum are the keys that will move your vision to completion. Information: www.jdm.org 
Product: http://ow.ly/ClOW50ybZrV 
Donate: http://ow.ly/Gnga50xBfhY or http://ow.ly/VzLd50xBfpx

Prayer: The Ultimate Game-Changer

by Creflo Dollar |

In our daily lives, there are plenty of opportunities to become tangled in situations that we can’t cope with. When this happens, we have a choice on how to handle the problem. We can either try to fix the issue ourselves and end up getting in worse trouble, or acknowledge our human limitations and pray for divine intervention. If we choose the second option, our prayers act as a powerful game-changer that can alter the outcome of a bad situation.

A “game-changer” is defined as a newly-introduced element or factor that significantly changes an existing situation or activity. Developing a strong prayer life works to our advantage; it connects us to the one person who can help when we find ourselves in trouble that threatens to overwhelm us. Our prayers should be infused with belief in the finished works of Jesus. “So Jesus answered and said to them, ‘Have faith in God. For assuredly, I say to you, whoever says to this mountain, “Be removed and be cast into the sea,” and does not doubt in his heart, but believes that those things he says will be done, he will have whatever he says. Therefore I say to you, whatever things you ask when you pray, believe that you receive them, and you will have them” (Mark 11:22-24, NKJV).
The world doesn’t understand prayer; it only knows what religion teaches—a monologue of constantly repeating memorized words. True prayer is a two-way conversation with God, who loves us and knows what’s on our minds before we even speak it. “But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking. Be not ye therefore like unto them: for your Father knoweth what things ye have need of, before ye ask him” (Matthew 6:7, 8). God’s will is for us to have the same power and authority over situations as Jesus Christ. When we pray, we agree with Him on this.
Our trust in the power of what Jesus did, with no trace of doubt, distinguishes our prayer lives from the way the world prays. Prayer should be active, not passive. Employing faith when we speak with God allows Him to reveal to us the specifics of what He wants us to do to position ourselves for deliverance from trouble. “Even so faith, if it hath not works, is dead, being alone” (James 2:17).
Jesus went to the cross to give us victory over adversity. Therefore, we don’t have to resign ourselves to accept trouble as part of life. All we have to do is receive what He made available. Praying correctly connects us to limitless power. “…The prayer of a righteous person is powerful and effective” (James 5:16, NIV).
We never have to wonder whether God wants us to master the situation. His Word is crystal clear. Our faith in what Christ has already accomplished turns the tide in our favor. “For everyone born of God overcomes the world. This is the victory that has overcome the world, even our faith” (1 John 5:4, NIV). We have His assurance that when we pray, we don’t have to beg Him to do something, but instead thank Him for what He’s already done.
For more on how prayer based on the finished works of Jesus makes a difference in our lives, click on the link below for the three-message series, Law-Based Prayer vs. Grace-Based Prayer.
http://bit.ly/LawBasedPrayervsGraceBasedPrayerSeries

US Sports Recruiting Spotlight: K.D. Rabb Junior Highlights (Men's Basketball) and Cardio Training Guidelines For Basketball Players!

Blacksher High School 

Location Uriah, AL

Grad Year 2021

Height  Weight

6'4" 200lbs

Twitter @Kedarieon

Cardio Training Guidelines For Basketball Players!

Mauro Di Pasquale

For every activity there is a specific way you should train to get maximal, timely results. Coach Falsone details his cardio workout for the Rockets and Comets.

For every activity there is a specific way you should train to get maximal, timely results. Coach Falsone details his cardio workout for the Rockets and Comets.

Basketball Cardiovascular Conditioning

The following are guidelines for an off-season basketball cardiovascular program, which is designed to increase the endurance and efficiency of your cardiorespiratory system.
The program consists of two components:

• Cardiovascular Training: (Aerobic Work)
• Sprint (Interval) Training: (Anaerobic Work)

Stage One: Cardiovascular Training (Aerobic Work)

Cardiovascular training is crucial in order to build a solid base of conditioning. This type of training should be executed 3-4 days per week and can involve activities such as running, biking, hiking and swimming.
If you choose to run, perform these activities on a track or grass surface to alleviate stress on the knees. It is important that you realize that you DO NOT have to distance run everyday in order to get an effective workout.
Running is extremely effective, but it is also extremely stressful if done over long periods and distances. Cross-Training is an effective method to use in order to get results with little risk to your body. The stresses that the body encounters doing a variety of activities is more beneficial to the athlete than the stresses encountered by doing the same old, tired routine. Also, the risk of injury is greater if you only take part in one activity.
Here are some examples of different forms of cardiovascular exercise along with suggested time limits:

• Exercise Bike: 30-45 minutes / Jogging: 30 minutes.
• Stairmaster: 30 minutes / Aerobics Class: 30 minutes.
• Water Exercise: 30 minutes / Versa Climber: 30 minutes.

Again, these are only a few suggestions. Use your imagination to create cross-training programs that will keep you interested and motivated.
Your Target Heart Rate must be maintained in order to gain the full benefit of cardiovascular training. At this point in time it is necessary that your Training Heart Rate (THR) fall between 70-75% of your Maximum Heart Rate (MHR).

Stage Two: Sprint / Interval-Training

Anaerobic training involves the application of timed recovery periods following brief, but intense, runs. This type of training is specific to the nature of basketball. In a game situation, play (work) is stopped when a timeout is called, or a penalty is assessed (rest interval). The goal of interval-training is to condition your body to become accustomed to not only the high-intensity running nature of the game but, also, the brief recovery periods.
While other players try to catch their breath during free throws, you are recovering. This results in the ability to sustain high-intensity output throughout an entire game. In order to make this possible, rest periods employed during anaerobic conditioning sessions will range from 1:1 to a 1:3 work/rest ratio. All rest periods have been predetermined for future training sessions.
Prior to sprint training, it is important that you warm up and stretch sufficiently. It is also necessary that you perform a sprint-specific warm up, in addition to your general warm-up and flexibility program. This will greatly assist you in preparing your muscles for high-intensity work, and help reduce the chance of an injury occurring.
Remember, stretching is not warming up. Sitting on your butt stretching has absolutely nothing to do with running. While stretching is important, understand that it is only part of the preparation protocol.

1. General Warm-Up: Designed to increase body temperature and to gradually elevate heart rate, similar to slightly revving your car engine on a cold morning. 1/4 mile jog, bike, treadmill, fast walk and jump rope all qualify as a general warm up. Duration of warm up should be from 5-10 minutes.
2. Flexibility: Never stretch a cold muscle. Always performed following general warm-up. Designed to increase the elasticity and circulation to muscles and further prepares your body for exercise. When stretching, pay close attention to your quads, hamstrings and calves but don't neglect to perform upper body stretches as well. Sprinting is a total-body movement. Injury to any part of the body is a possibility if necessary steps of prevention are not taken.
3. Sprint-Specific Warm-Up: Specific to the nature and movement patterns of running. Performed prior to sprint training, the sprint-specific routine will help to loosen tight muscle groups in an Active, and Dynamic, way (also known as Active Warm-Up and/or Dynamic Warm-Up).

During your sprint workout it is important that you practice proper running technique. Arm gait (Cheek-to-Cheek), Knee Drive (Forward), Body Alignment and Head Tilt must be carefully monitored and maintained. Concentrate all movement forward, not across your body.
You will begin the sprint-training program with "3/4 strides" (75%), and will gradually increase intensity as the week's progress. Over the course of the off-season, the intensity (speed / effort) of the runs should increase, while the volume (in this case, distance), should decrease. Once you begin sprinting, all sprints must be performed as close to maximum as possible (90-100%), in order to benefit your performance.

The Final Stage: Basketball-Specific Metabolic Training

I do think that it is important to mention that the majority of our early work involves endurance running, and the later work tapers from long duration type sprints: 800m, 400m and 200m, to shorter, more intense, sprints such as 100m, 50m, 20m and 10m. When we get to the final stages of the off-season we are doing strict basketball-specific work; most all of it is performed on the basketball court.
This final preparation work involves conditioning drills with the ball and metabolic conditioning. An example of metabolic type work would be repeats, or rather, back-to-back runs with rest periods, that are precisely specific to the nature of the game (see routine below). I have even gone so far as to design a position-specific metabolic program for my players.
Some of our players do like to do their in-season conditioning work outside, as do some of the players undergoing rehabilitation however, we are trying to duplicate the short, intense sprints that are done on the basketball floor.

Metabolic Conditioning Example

• Starting on baseline
• Sprint to free throw line—sprint back
• Immediately sprint to opposite baseline—sprint back
• Immediately sprint to half court—backpedal back

Rest 25 seconds

• Lateral slide to free throw line (left arm lead)—slide back
• Sprint to half court—backpedal back
• Lateral slide to free throw line (r. arm lead)—slide back

Rest 25 seconds
I would repeat this type of drill, changing the commands on each, for a total of six reps. After 6 of these cycles have been completed, I give the player a two minute rest period, during which, the player will shoot free throws. Following the 2-minute rest, we do another set of six. Again followed by 2-minute rest with free-throw shooting.
The player ATTEMPTS to complete six sets of this program. However, I can do as little or as much as I need, depending on what I am trying to accomplish. A player trying to maintain conditioning may need as little as two sets of six. A player trying to return to the court after injury will of course require more.

Conclusion

If you follow these guidelines, you will gradually build up your aerobic and anaerobic levels to meet the demands of the basketball season, but remember, be safe. Don't push yourself too hard early on. If you get ahead of schedule, you may over stress your body, which could lead to injury. Take your time, and do it right. You'll get to where you need to be by the start of the season. Good Luck!

About The Author

Mauro Di Pasquale

Dr. Mauro Di Pasquale is one of the most influential voices on diet, performance and athletic training in the world. His innovative work in finding nu

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MaxPreps Football On US Sports Net Presented by Game Planner Pro Featuring: Dematrius Davis Jr. - 2019 Highlights and What Is The Best Pre-Season Football Program?

Junior highlights of North Shore's (TX) 4-star quarterback Dematrius Davis Jr.
 Get the MaxPreps app for iPhone and iPad! Click HERE: http://t.maxpreps.com/1KQHiFj

 

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What Is The Best Pre-Season Football Program?

Topic Of The Week

What is the best pre-season football program? Our winners today have put together some great information and workout splits as you begin preparing for the fall football season. Check it out and see if it works!

TOPIC: What Is The Best Pre-Season Football Program?
The Question:
You are a high school or college football player, and it is early June. Your first football team practice is in August, so if you are going to gain muscle, get faster, and get into great shape in order to dominate on the field, now is the time to really kick things into gear with your training and nutrition!
What weight lifting program should you follow? What type of cardio/speed/plyometrics program should you follow? What nutrition guidelines should you follow? What supplements should you take? Are there any special activities you should be doing right now to get the extra competitive advantage?
Should your program change based on what position you are trying out for? For example, should your pre-season program change if you want to be a lineman, compared to being a wide receiver?
Bonus Question: Did you (or do you) play high school, college or pro football? If so, how well did you do? (Yes, now is the time to brag.)
Bonus Question: Who is one NFL player you admire for their great physical condition? Do you know anything about the type of training program that they follow or followed in the past?
Show off your knowledge to the world!
The Winners:

1. Super Man View Profile
2. TUnit View Profile

Prizes:

1st place - 75 in store credit.

2nd place - 50 in store credit.

3rd place - 25 in store credit.

1st Place - Super Man

Introduction

For most high schoolers, there's nothing better than walking onto a freshly cut field on a Friday right, dressed in pads from head to toe with your school's helmet on, ready for battle, ready for war. All football players dream of that game-saving sack, the tie-breaking field goal or the game-winning catch.

Regardless of your goal or ambition, only two things matter in football, your determination, and your amount of EXPLOSIVENESS, regardless if your on offensive line, or defensive line - your explosiveness is what counts, how fast you get off that line, how fast you get down that field, how fast you go from a 3-point stance to blasting through that offensive line.
A lot of people; no matter what you're going for, be it high school, college, semi-pro or even pro, dream of standing up on that field in front of hundreds or even thousands of people, but, before that happens, you got to get through summer training first.
That's where I come in. The following program is designed for the average football player of every position, it specializes in strength, speed, power and explosiveness, something that EVERY position needs.

The Split

First thing when designing a training routine, is to define your goal and then determine what best suits your goal.
Well, football is a major contact sport that includes tons of explosiveness, power and speed. How is it possible to train all those in one training week you might ask? Well, it's not as hard as it looks.
In a nut shell, you'll be doing an upper body/lower body split (I'll go more into reps and sets later). The split is designed accordingly. Keep reading..................

Trending Sports News and Live Streams Featuring: NBA Weekly Roundup: Biggest takeaways from trade deadline and Strength Training Recommendations For Basketball Players.

In this week's edition of NBA Weekly Roundup, Tom Haberstroth analyzes trades that helped teams better their chances for an NBA title.

Strength Training Recommendations For Basketball Players.

Elite Athlete Training

What kind of strength training for basketball do you need to do? Learn how to make a great program and 10 strength training guidelines...

Exercise Guidelines
Strength Training Should Be:

• Safe
• Time Efficient
• Productive.

Safety:

• Perfect exercise technique and form prior to utilizing additional resistance.
• Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
• Work within an appropriate repetition range (6-25 reps/set for most adults).

Time Efficiency:

• Use a limited number of sets and exercises each workout (brief yet intense workouts).
• Minimize rest intervals ("circuit") to induce an overall conditioning effect.

Productivity:

• Train the entire body equally (include all muscle groups) to ensure muscle balance.
• Train at a high level of intensity (as close to muscular fatigue as possible).
• Utilize a predetermined method of progression.
• Record all pertinent workout data. Get a workout log.

Training Frequency:  Program Design

• 2-3 workouts per week

Training Duration:

• 40-60 minutes per workout

Training Volume:

• 1-3 sets per exercise, 10-15 total exercises per workout

Training Intensity:

• Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)

Repetition Ranges:

• 8-20 repetitions per set (reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress)

Equipment:

• Utilize what is available - free weights, machines, manual resistance, etc...

Sample Workout:

• Leg press
• Leg extension
• Leg curl
• Hip adduction
• Hip flexion
• Low back
• Abdominals
• Chest fly
• Chest press
• Pullover
• Pulldown
• Lateral raise
• Shoulder press
• Rear delt
• Seated row
• Triceps
• Biceps
• Forearms

10 Strength Training Guidelines

1. Perform perfect repetitions every time you strength train.
   • Perform slow and controlled reps with no bouncing!
2. Strength train at high level of intensity.
   • Take every set to the point at which no further reps can be completed.
3. Strength train progressively.
   • You must consistently increase the weight in order to get stronger.
4. Strength train within a predetermined rep range.
   • Aim for 8-12 reps for your upper body and 12-15 for your lower body.
5. Strength train the entire body equally.
   • Muscular balance is important for injury prevention.
6. Strength train using a limited volume of sets and exercises.
   • It's not how much you do; it's how hard you do it!
7. Strength train larger muscle groups first.
   • Hit your largest muscle groups early while you are fresh.
8. Allow for adequate recovery between strength training sessions.
   • Do not over train!
9. Keep accurate records of all strength training sessions.
   • Accountability is crucial for success.
10. Use advanced strength training techniques appropriately.
    • Limit overuse of assisted reps and breakdown sets.

About The Author

EliteAthleteTraining.com

E.A.T.S. was founded to service an ever growing need for affordable, comprehensive strength training and conditioning for junior high, high school...

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BBcom Featuring: The Chest Press Workout | Abel Albonetti and Chest Exercises for Men – Get Bulky at Home

It's time to crush chest with this advanced workout from athlete Abel Albonetti. Get ready to crank up the intensity with pause reps, super sets, giant sets, and intra-set stretching. 
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| The Chest Press Workout | 
1. Incline Barbell Press: 7 sets, 12/10/8/8/5/5/4 reps (Last set is a triple drop set.) 
2. 30 degrees Smith Machine Press: 5 sets, 10-12 reps (Last set is a triple drop set.) 
3. Dumbbell Flat Press: 5 sets, 12-15 reps Slow and controlled reps (Last set is a triple drop set.) 
4. Superset 
a. Kneeling High to Low Cable Fly: 8 sets, 12-15 reps 
b. Bench Push Ups: 8 sets, failure

Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.
 

Chest Exercises for Men – Get Bulky at Home

By: Arkin Kaman Do you know that there are chest exercises for men that do not require weights? These are the natural exercises that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and exercise the natural way. Now that I got your attention, stick around and discover how to get bulky at home by reading the rest of this article. For men, the most common way to achieve an impressive chest that every girl will fancy about is by doing pectoral exercises. Chest exercises for men act on the largest muscle group in the body, thus making it the most active of all. Here are some of the chest exercises that do not require weights.

Spartans Push-up: This is a very advance kind of push up. This is one of the most effective chest exercises for men which can be performed without using any weights at all.

• Lie face-down on the floor.

• Relax while keeping your hands and legs straight.

• Place your left palm just below the pectoral while the right palm on the normal position when you do the push-ups.

• Start the push-up as you exhale, doing 3 sets with 15-20 reps.

Hindu Push-up: This is a chest exercise for men which is perfect for building strong, powerful and stamina-driven shoulders, arms and pecs. More than just an exercise, it also increases the flexibility of your spine.

• Stand with your feet spread wider than your shoulders.

• Bend down and put your palms on the floor as if you’re in a dog position.

• Bend your elbows while bringing your chest down.

• Ensure that your chest doesn’t touch the floor and move forward using your chest.

• Push until you go back to the dog position. Hold this stance for a second while allowing your chest to open up.

• Repeat for 10-15 times.

Stability Ball Push-up: One of the chest exercises for men which requires a stability ball, making it much more challenging than it appears.

• Get a stability ball and place it on the floor.

• Stand with the ball in front of you and bend down while you rest your abdomen on it.

• Roll yourself forward, supporting yourself with your hands.

• Rest your shins on the ball while keeping your hands shoulder-width apart.

• Do like a normal push-up as you inhale and exhale as you go back to your original position.

• Do 3 sets with 15 reps.

Chest exercises for men do not really require them to be in the gym and make use of any equipment. Yes, you can have the massive, shelf-like chest that you want even at home! For more tips in muscle building, feel free to visit: https://goto.bodybuilding.com/D6MZb

Larry Scott Named Head Football Coach at Howard University

WASHINGTON (February 6, 2020) – Howard University Director of Athletics Kery Davis announced the hiring of Larry Scott as the football program’s new head coach today.

“We are proud to welcome Coach Larry Scott to the Howard University family.  After a thorough search and several qualified candidates, Coach Scott was the clear choice to lead Howard’s football program, given his experience and passion for students and the game,” said Davis. “I’d like to thank our search firm, Jeff Schemmel from Collegiate Sports Solutions and Dan Walters from Buffkin/Baker, for their help during the search process.”

Coach Scott brings to the program more than a decade of experience, serving in a number of Division I coaching positions, including the University of Miami, the University of Tennessee and the University of South Florida. Most recently, he was an integral part of the staff that led the University of Florida to an 11-2 overall record and a top-10 ranking in the country. 

Howard University Football Tickets

The Sebring, Florida, native has spent a majority of his coaching career in his home state—at USF, where he attended from 1997-2000 — he coached from 2006-12; at Miami, he coached for three seasons from 2013-15; and most recently, he coached at Florida from 2018-19. Prior to joining the Florida coaching staff, Scott was a member of Butch Jones’ staff at the University of Tennessee during the 2016-17 season. Earlier in his career, Scott served for four seasons as a high school football coach.

During his time at the University of Miami, Scott served as the Hurricanes’ tight ends coach for two-plus seasons (2013-15) prior to being named the interim head coach for the final six games of 2015. In this position, Scott led the Hurricanes to a 4-2 mark and a berth in the Sun Bowl.

At USF, where he started in 2005 as director of high school relations, he coached the university’s offensive line, tight ends and running backs. He also served as a lead recruiter, where he helped lead the team to their best recruiting class in program history in 2008, only to surpass that class in 2009 with the nation’s No. 21 ranked class.

“I am excited to have Coach Larry Scott join the Howard University athletics program as our head football coach,” said President Wayne A. I. Frederick. “His experience recruiting, training and molding student athletes to excel on the gridiron and in the classroom are aligned with Howard’s mission and values. I invite the entire Bison community to get their tickets now and let’s fill Greene Stadium in support of this new decade for Howard football.”

 

The Pac 12 on US Sports Net Featuring: Arizona, ASU and Utah softball programs set to get their seasons underway at the Kajikawa Classic and Build Incredible Bat Speed For Baseball & Softball!

No. 5 Arizona, No. 22 Arizona State and Utah softball are all set to get their 2020 campaigns started at the Kajikawa Classic. Pac-12 Networks analyst and former Arizona pitcher Kenzie Fowler breaks down the student-athletes to watch this weekend as all three teams face off against the likes of Portland State, Western Michigan, Seattle U, Kansas and No. 12 Tennessee. Catch all the action starting the morning of Friday, February 7th live on Pac-12 Networks.

Build Incredible Bat Speed For Baseball and Softball!

No one knows more about improving bat speed than Bob Alejo (former strength and conditioning coach of the Oakland A's and now the Personal Conditioning Coach of NY Yankee's Jason Giambi). Learn how Bob gets his athletes to have a blazing fast swing!

The speed of the bat head through the hitting zone is crucial for making good contact and for hitting the ball as far as possible, two good things for a hitter. There is no question that a slow bat is a bad bat. To be honest, a quick bat does not ensure a hitter a great average either. We know a good hitter has many more qualities than strength and bat head speed. My point is to remember the other qualities which are important parts of hitting before expecting increased bat head speed to cure your average!
Now that we understand what bat speed can and cannot do, here's how to create a quicker, stronger bat.

Abdominal Training

The trunk (abdominals and low back) create a powerful twisting motion during the swing. Rotational torque provides speed and momentum to the arms and eventually the bat head. Like other muscles, it is necessary to develop strength by using resistance. A common mistake with abdominal training is to perform body weight resisted exercises and expect the abdominals to continually gain strength.
In the beginning you will develop a certain amount of strength. However, after a while the exercises become nothing other than calisthenics or maintenance type movements. To develop strength you must add some sort of resistance to the movement-as is the case in all exercises. The good news is that you can use most of the same traditional stomach exercises plus added weight, to get the desired results.
The three areas for you to concentrate on are the lower, upper and oblique abdominals.
Upper Abdominals
Weighted crunches (non-weighted crunches shown) - Lying on your back with legs up in the air, knees bent at 90 degrees, hold a weight of your choice at straightened arms length. Using only your upper abdominals, raise only the upper body, keeping your back flat on the ground. Three sets of 20-40 repetitions.
Lower Abdominals
Hanging leg raises - Hang from an overhead bar, with your feet not touching the ground. Your grip should be about shoulder width. Contracting the lower abdominals, lift the legs together, knees bent at 90 degrees, so the knees are just above waist height. Lower and repeat. Three sets of 10-25 repetitions.

* This a difficult exercise which does not require much weight to increase the difficulty. Use ankle weights for the resistance.
* Do not rock back and forth to make it easier to raise the legs.
* To increase difficulty without adding weights, keep your legs straight while lifting them.
Rotational Abdominals
Standing weighted twists - put yourself into an athletic stance with your feet spread at a comfortable distance and your knees slightly bent. Hold a weight about 6-to-12 inches in front of your body. After a slow warm up, begin to twist at the waist (do not twist or bend at the knees) as rapidly as possible. The key to rapid movement is maintain a low, balanced stance and make sure your shoulder reaches the chin on the twist. Three sets of 20-40 repetitions.

Leg Strength

Never underestimate the value of leg strength for good, powerful hitting. The legs do not appear active. And in terms of movement, they really are not. But it is the strength of the legs that enable the abdominals and trunk in general, to promote bat speed.
As the swing begins, the stride is in place and the body begins to rotate. Without a firm base, the body will not be able to generate any strength from the legs into the trunk. The force is generated from the ground, into the legs, to the trunk and finally the bat.
Without leg strength, the force necessary to start a powerful bat is not produced. To take it a step further, the swing might be flawed due to only upper body generation and nothing to stabilize the legs.
Basic leg strength has been outlined in previous articles. Do not expect to have the best swing or the most powerful bat if you are only going to work on the upper body and ignore your legs.

Forearms

Beginning with the grip and finishing with the forearms (the two are connected), the bat head will take the proper path if there is strength in the hands. Notice how I say hands instead of forearms. This is because the grip strength (fingers, hand) is the most important part of forearm strength for baseball.
Take a look at a swing and follow through. The movement is not about forearm flexors or extensors. There is really no point in the swing where these movements are dominant. However, the hand and hand strength are involved the entire time.
You can have strong forearms, but not necessarily a strong grip. This is why you must work grip-specific exercises into your routine, such as squeezing tennis balls, racquet balls and softballs. This will strengthen the fingers, hand and overall grip. When you add these exercises to the already common wrist curls and reverse wrist curls, you'll have excellent results.

Total Body

When you are looking for running speed, a powerful swing or mph on your fastball, you don't just work the specific muscles involved. Take the approach that the entire body is a system and when all the parts work together efficiently, the outcome will be much more positive than singling out certain muscles. Train your whole body if you want optimal results, not to mention reducing the risk for injuring yourself.

Other Tools For Bat Speed

There are a few gadgets and machines advertised to increase bat speed. My advice is to stick with the basics, because there are so many variables that affect bat head speed which cannot be directly trained, such as pitch recognition or reaction time. Factors such as strength and hitting mechanics are variables that can be improved by some legitimate means, or rather, means which have been tried over the years and have worked.
One thing that has been used often, but incorrectly, is the weighted bat. When you use this tool as a way to become stronger, it is important to maintain your game swing. What I mean by this, is that your swing should not change even though the weight of the bat is increased.
Most of the time the weight of the bat is far more than is needed to increase power in a swing. How many times have you seen a hitter work with a weighted bat in a slow, awkward motion that looks nothing like his swing? More often than you should!
One thing that has been discussed in the development of power, is the need for speed. Speed of movement must be present if power is to be increased. Speed can be slightly reduced if a weight is being used, only because power increases when using the correct weight.
Movement is also important when training for power. For the swing to increase in power, the weighted swing has to be similar to the regular swing or there is no transfer of power. The same situation exists when you run with a weighted vest or ankle weights. If you run differently with the weights, then it does not have a positive effect on your normal running style.
My suggestion is to use a bat that is only a few ounces heavier than your regular bat. Try to use the same length as well. This way the swing will be the same, but because of the added weight, you will be increasing power with your normal swing.
Be careful not to use the weighted bat in normal game or batting practice situations. Your reaction time will be the same, but your bat will be slower at game speed. I recommend hitting off of the tee or using soft toss to work on your weighted game.
About The Author
Bob Alejo the former Strength and Conditioning Coach, Oakland Athletics, 1993-2001. Any questions can be addressed to Bob Alejo at att_27@hotmail.com.

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How Did Your Bodybuilding Journey Begin?

Basketball was my specialty growing up. I played throughout high school, tore my ACL, MCL, and meniscus during my junior year in a dunking accident, healed my injuries, and played two years at the Division-III level.

I weighed 170 pounds in high school and became the poster boy for tall, skinny, and awkward. That didn't change much during my first few years in college. I made every excuse not to lift despite previous coaches and others who said it would make me a better player.
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What Is the Most Important Bodybuilding Tip?

Stay consistent. It's all about steady progression. Nothing happens overnight. Never stop learning. Each year, I learn more about what I need to do so I can better myself.

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I admire the great pro physiques and respect their hard work, but the old school physiques like Bob Paris, Serge, and Arnold have always been a huge source of motivation for me. There was such a great balance there.

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Trainer Credit: bodiesbygforce.com