Pedro Martinez’s Leg Exercises

Pedro Martinez normally runs about three days a week a distance of about 2 miles per day. These exercises or jogs help him with the stamina he needs to pitch long innings and keep his legs under him in the late innings. Pedro also does a lot of squats at least for reps at a time, and a lot of leg extensions to keep his hamstrings and shape. Pedro believes that legs and a leg exercises have been the reason for his great success and a huge part of why his velocity is so good.

Pedro Martinez’s is Arm Exercises

Most pitchers used a rubber band type system to help them generate arm strength. These special armbands are used to create a resistance type training which puts less stress on the muscles compared to heavy weights. if these rubber band exercises are done properly they can help a pitcher create better extension and generate more velocity and arm speed. For a small guy Pedro Martinez has some of the strongest velocity in the major leagues.

Pedro Martinez is a great example of how you don’t need to be the strongest or largest baseball player to have a great success. He has made the most of his God-given abilities and added some very good strength training exercises to help him become one of baseball’s all-time greatest pitchers. If you can learn anything from Pedro Martinez’s exercises is that he spends a lot of time working his legs because he believes that is the key to building a strong pitching frame.

Today’s Pro Baseball Pitching workout exercises are geared to help the pitcher keep in optimum shape between starts so they can endure long inning appearances.  Even though many pitchers have a preset pitch count which was unheard of when Nolan Ryan broke into the league, they must obtain lower body strength to be able to pitch with the same velocity as they do when they started the game.  Ryan explained how many major league teams would take pitches earlier in the ball game knowing the pitcher was not able to keep his legs later or even mid game.  As the pitcher would get tired the pitches got slower and even the off speed pitches didn’t have quite the break as they did earlier in the game.  Some of the best teams in the 70’s and 80’s were masters at this strategy and even now the New York Yankees and the Boston Red Sox normally are one and two in the league in taking walks.

Nolan Ryan believes his longevity in the league is large in part to his training regimen and he also believes that today;s pitchers are much more inclined to have intense workouts compared to the pitchers in his era.  Nolan Ryan was such a believer in these routines that he bought a Universal Gym for his home.  He worked on his mechanics and strength training daily with occasional days of to keep is body in optimum playing shape.

Many pitchers in the game who idealized Nolan Ryan took his advise and had some great careers do to Ryan’s conditioning philosophy.  Roger Clemens is one of those players.  Roger Clemens has spoken often on how he idealized Nolan Ryan and how Nolan Ryan has affected his career. Roger Clemens workout routine is much like Nolan Ryan’s. Nolan Ryan as had one amazing career and if you if you are looking for a good pro baseball pitchers workout you might want to listen to Ryan’s Advise.

On Day One of the workout Johan Santana works on his lower body strength.  The lower body strength is were the pitcher gets most of his power as well as velocity.

On Day Two of the workout Johan does a lot of pitching in the bullpen as well as some cardiovascular work such as jumping rope. He than proceeds to do upper body strength training.

On Day Three Santana starts off with lower body circuit training.  He than proceeds to do a light bullpen session and finishes off the day with balance drills.

On day 4 the day begins with the medicine ball and a strong abs workout.  The next step of the workout is some cardio work or just shagging some fly balls to stay loose.

That is roughly the basis of the workout routine and now we will go more into the exact exercises that Johan Santana does on each of the workout days.

Cardiovascular exercises

1. Upper body and lower body rotations

2. Jumping Hurdles and Mobility

3. Lateral Kicks

4.  Over-Unders

5.  Movement Prep Ankle Band Routine

6. Fielding Ground Balls

7.  Medicine Ball Sit-Up with Toss

8. Split-Stance Rotational Medicine Ball Throw

9. Reactive Medicine Ball Situps

Strength Training

1. Leg Press

2. Leg Curl

3. Leg Extension

4. Seated Calf Raises

Flexibility Exercises

1. Partner Stretch

2. Constant Cycle

When you look at Johan Santana’s workout you realize success does come at a price.  The routine is very much like the Roger Clemens workout routine. Please watch for future posts on some of your favorite Pro Baseball Pitchers workout routine’s.

Here is Roger Clemens workout Regimen according to is old trainer Brain McNamee.

Day 1 : The first day after making a start, Roger Clemens would perform extensive cardio drills with upper body and lower body explosion exercises. These exercises would have no breaks in between reps and would be non stop movements for 35 minutes. Some of these exercises include the ones you see in Navy Seals Training videos.

Examples : Jump Rope, standing squats, Bicycle crunches, fast push ups, elliptical machine

Day 2: Roger Clemens would perform an indoor set routine which would include 20 minutes of working out on an exercise bike and than 20 additional minutes on a treadmill. He would finish the workout with 450 of different power abs techniques which are abdominal exercise that help Clemens create great torque and movement with his abs to help improve his velocity on the mound.

Day 3: On the third day of the routine Roger Clemens would run for 4 miles and than conclude the day with 25 reps of side shuffles, abs exercises and 20 minutes on the stair climber. The last exercise would be a series of 50 line drops that are much like running line to line in basketball workouts. These exercises would help keep Roger Clemens lower body strong to help with long inning game to generate leg power while pitching. Most pitching power comes from the legs. Its not so much do with just having a great arm.

DAY 4: During day 4 of the exercise routine Roger Clemens would run 15 reps of 100 yard sprints and than go into a complete 24 hours shutdown of no exercise until the day he pitched.

DAY 5 (start): This is probably the most interesting part of what many people dont know about Roger Clemens exercise routine. On Game Day Roger would begin to run five to ten sets of stadium ramps and do exercises in a prone position with 10 pound dumbbells. He would than perform resistance exercises with his arm with rubber band like system to loosen his arm up. After this he would do 40-50 repetitions of shoulder shoulder shrugs holding 40 pound dumbbells. He would than do a full set of stretching movements to loosen up his body and power abs to induce fatigue. Finally Roger Clemens would stand before a full length mirror and go through his pitching motion and delivery 5 to 10 times.

Whether Roger Clemens did steroids or not this is not an easy routine at all. Roger Clemens has taken is workout routine very seriously since coming up with the Red Sox organization. He has great drive and those who are looking for a Pro Baseball Pitchers Workout can use this information to help develop their strength. By looking at his exercises the key to Roger Clemens workout routine is the legs exercises. This the the one part of the body that pitchers actually hate working out but is the most important. Compact movements and leg exercises build a foundation of a strong pitcher. The lower body strength helps to create velocity when pitching.  Pro Baseball Pitchers Workout’s are vital part of a pitchers success in the major leagues.