Sugar...The Real Enemy!

This is a post that is easy to ignore. It is very easy to just click away from this blog posting and pretend you had never read it. But who would you be hurting? Not me. Yourself and your kids.

Let me make this very clear...Excess sugar will kill more people over the next 25 years than illegal drugs. As much as you don't want to believe me it's true.

Certain sugars in their natural form are fine and should be eaten. Fruits, vegetables, beans and whole grains should be consumed by all. Due to certain low-carb diets these foods have been labeled as "bad" over the recent years. That could not be further from the truth. How many people do you know who are fat and unhealthy because they eat too much fruit or too many vegetables? Exactly.

On the other hands foods and drinks that contain added sugar are extremely harmful to the body. These sugars, which are extremely abundant in today's society, cause fat gain, alter hormonal levels, create an unhealthy environment in the blood, cause mood swings and can create huge spikes and drops in energy levels.

Unfortunately these are only a few of the issues with sugars. I can go on all day about just how bad excess amounts can be.

These sugars also become addictive, both mentally and physically. This is when they become extremely dangerous.

I suggest eliminating, or at least severely limiting, all of the following foods.

1. Drinks with added sugar (soda, fruit drinks, etc) Milk is ok here as sugar is naturally occurring.
2. Almost everything that comes in a box. There are a few exceptions here such as oatmeal, but that is the exception.
3. Candy
4. Everything with high fructose corn syrup on the label.

Learn to read labels. If they add sugar avoid it. Sugars are "snuck in" foods. Ingredients such as the aformentioned high fructose corn syrup is sugar and should be avoided.

Remember, if you can't catch it, kill it or pick it...then don't use it!

What? You Don't Squat?

The squat is the exercise that is surrounded with the most myths of any exercise. You will hear people say how bad it is for the back, knees and shoulders. Excuse after excuse. Anything to avoid squating because...well, they are hard!

But when they are done correctly there is no substitution for the squat.

If you want strength, speed, power, size and conditioning than squats should be your top choice.

Here are my 5 favorite version of squats for the baseball player...

Jon's Top 5 Squat Variations For Baseball Performance

1. Overhead Squat
2. Back Squat
3. Front Squat
4. One-Legged Box Squat
5. Zercher Squat

New Article!

I have posted a great new article by strength coach and massage therapist Scott Tribby out of Colorado.

Scott provides a great explaination of muscle imbalances, how they are developed and what to do about them. This is great infomation for baseball players and everyday folk alike (especially if you drive a lot or are in front of the computer all day)

Click Here for the Article

FREE Teleseminar

For those of you who did not receive my email telling all about my upcoming teleseminar with world-class strength and conditioning coach John Davies and fitness expert Kyle Battis this will be exciting news.

Kyle is having John and I as guests on his "Ask The Fitness Experts" tele-series. This call will take place on Thursday, March 30th at 9 P.M. EST. Please go to www.askthefitnessexpert.com/baseball to sign up.

When you sign up you will be given the opportunity to ask a question that John and I will answer during the call.

Did I mention this call is absolutely FREE?

In addition to ansering questions, John and I will announce exciting news about the release of the our highly-anticipated book "Diamonds." This book is quickly changing the way coaches train their baseball players.

Also, we are very excited to announce the public release of the Winning Baseball Newsletter, the very first publication dedicated soley to baseball strength and conditioning. You don't want to miss this one!

Be sure to go to www.askthefitnessexpert.com/baseball and sign up now! Oh yeah, don't forget to ask me a question!

How To Deal With Failure.

This is an interesting topic, but certainly one that all successful baseball players understand. One that, if you want to become a successful baseball player, you must understand.

You must understand how to deal with failure.

Ted Williams, regarded as the best hitter who ever lived by man, had a career batting average of .344. He holds the all-time record with a .482 on-base percentage. That means that the greatest hitter of all time, the man who got on base more often than any other human being that ever played the game, failed 51.8% of the time!

I cover this topic a great deal in my soon-to-be-released book "Diamonds" (look for an announcement later this week) because I feel it is vital to success on the field.

As a baseball player you must have a short memory. Learn not to get too high or too low. Certainly carry an inner confidence and do not let yourself get too down.

At times that is very difficult to do. But you must learn to do it. Baseball always gives you a second chance. And maybe even a third or even fourth. Remember that.

When you feel your confidence drop start to visualize the best swing your have ever had. Not the one that gave you the best results, although they may be the same swing. Butthe swing that just felt perfect.

For me it was a double against Mercyhurst University. Pulled an 0-0 inside fastball down the left field line.

Everyone has theirs, even if it happened in practice. Or even playing Wiffle Ball for that matter. It simply does not matter.

Now picture that perfect swing and live it over and over again.

Instant Feedback & Last Chance For FREE DVD!

All of the baseball lifers reading will appreciate this tip.

A few decades ago wrapping tape around the sweet spot of your bat during BP was common practice. Many MLB players swore by this. All-time hit king Pete Rose did this religiously.

It is a very simple and powerful tool, but has seemed to have lost appeal because, well, it's not very "sexy".

Wrapping tape around the sweet part of your wood bat during batting practice will give you instant feedback and allow you to make adjustments and learn to hit the ball on the sweet part more often. Which will certainly lead to greater production.

Sure, it will take a few bucks for the tape and a little effort. You have to wrap the bat each time you swing and then re-wrap. But come on...how long does this take? About 30 seconds.

And the results you will get are well worth your time and effort.

Why are you still reading this? You should be taping your bat...

Since you are I guess it is a good time to let you know our Pre-sale on our new DVD "Rotator Cuff FIX" is over this weekend...Shipment goes out Monday...That also means you have 3 days to get a copy of the best Rotator Cuff DVD ever produced AND get a copy of my Agility and Speed DVD that I do not offer for sale on my website...So what are you waiting for?

Click here to get your coopy of Rotator Cuff FIX

Now, after you get your copy of Rotator Cuff FIX, go get some tape!
After you

Top 10 Protein Sources

I have been getting a ton of questions on nutrition (namely protein) lately so I will provide what I feel are the 10 best sources of protein for an athlete who practices and lifts weights.

I also include what I feel is the best version of these foods...

Jon's Top 10 Protein Sources For Athletes

1. Red Meat (preferably grass-fed, organic)
2. Fish (preferably wild, not farm raised)
3. Eggs (organic, Omega-3...and yes, eat the yolk)
4. Milk (preferably 2% or lower, as little hormones as possible)
5. Turkey (again, organic)
6. Nuts...Peanuts are not a nut, they are legumes (No oils here. Ingredients should only read the name of the nut(s) you are consuming.
7. Chicken (you guessed it...organic)
8. Cottage Cheese (no sugar added...add your own fruit)
9. Yogurt (again, no added sugar...add your own fruit)
10. Ostrich (really tasty actually...organic!)

Aim for between .8 and 1 gram of protein per pound of lean body weight. Notice I didn't say total body weight. So, for simple math purposes, if you weight 200 pounds and have 10% bodyfat (20 pounds of fat) you will aim for between 144 and 180 grams of protein each day. Split up into 5-6 "meals." Again, this is based upon 180 pounds of lean body mass.

Shoot me an email if you have any questions or have a particular topic you would like me to cover in "Doyle's Dugout"... jondoyle@baseballtrainingsecrets.com

Hydration

I am going to make this post very short...Please do not make the mistake of thinking this fact lowers the importance of this message...I know you have heard this many, many times before...But have you really followed this crucial advice?

Drink Water...And Lots Of It!

With the high school and college baseball season here hydration will play a crucial role in your performance...whether or not you realize it...

Proper Hydration improves...

-Energy Levels
-Focus
-Reaction Times (i.e. speed)
-Recovery
-Strength
-Stamina
-Etc, I can literally go on all day

Basically, proper hydration improves every bodily function there is. Bar none.

Ok, Jon...So How Much Should I Drink?

To Keep things simple multiply your body weight by 1...I think everyone can do that :)

Now simply drink your bodyweight in ounces each and every day. Not soda. Not Diet Soda. Not tea. Not Gatorade. WATER!

That's it. Simple.

Yes, you will go to the bathroom more. That is a good thing! Your body will adapt...now go drink water...oh yeah, don't gulp it.

Ab Training For Baseball

I am tired of the so-called "core training" that is getting published these days. Reading this fluff is bad for my health because it makes me puke every time I read it!

Here is what core training SHOULD NOT be...

1. Involve a large amounts of crunches...As soon as I tell my athletes that if they are in the crunch position on the baseball field they are not doing so well, they immediately understand how little of a carryover crunches have to athletic performance.

Sure, some crunches can be beneficial in certain situation, but they are few and far between.

2. "Balance Training" ...Another comical attempt at selling you an overpriced "balance" board is the recent trend to stand on a wobble board while you work out. The "experts" claim it will work your core.

The truth? It will do very little in working the core. Drop the wobble boards (unless they are used in a specific rehab environment or for recovery purposes) and pick up some real core exercises such as the Turkish Get-up and the Home Run Press...both found in Unbreakable Abs.

3. Feel the Burn...Please, just stop with this madness. The "burn" has nothing to do with performance and typically means you are doing an isolation exercise. When you swing a bat, run or throw a baseball it takes hundreds of muscles working together to get the job done. So why on earth would you work in isolation?

Drop the isolation exercises that make you slow, weak and injury prone and pick up exercises that will challenge your entire body and literally force you to swing quicker, throw harder and run faster.

4. Slow and Controlled Reps...Again when is the last time a good hitter swung the bat slowly and deliberately? It just does not happen. So why would you train this way? I personally have no idea.

Yes, you must always be in control of the movement. But you need to teach your body how to move exposively and reach to an ever-changing environment. If you train slow you will not only be weak and slow, but you will set yourself up for injury because game speed, and life for that matter, never moves slowly.

Those are just 4 of the many reasons why mainstream fitness magazine routines will do absolutely nothing for your performance. They simply do not understand how the game works. Chances are the author of the article in this months magazines is best friend's with the editor's brother. It would be funny if I was kidding. I'm not.

Do yourself a favor and get real core training with Unbreakable Abs.

Baseball-Specific Speed Secrets

There are many misconceptions about what is the best way to increase speed for baseball.

Some say calf training while others say increasing strength of the thighs is the way to go. While neither are technically incorrect, focusing on these methods is like stepping over a $20 bill to pick up a nickel.

If you want the best bang for your buck, along with superior speed development you will make the Posterior Chain, specifically the hamstrings, glutes and low back a priority in your training.

Developing the posterior chain will allow you to do things on the baseball field you never thought possible. Not only will it allow a huge increase in speed, but will increase the amount of force you are able to generate with your hips.

As you know force generation is the name of the game in baseball. The great ones do it well and the bad ones do it poorly. It's as simple as that.

For great information on power and speed development at a great price, check out our 6-DVD collection named, you guessed it, Power Speed Development.

Baseball IQ

Ofetn you hear someone give a player a compliment and say "He has a high baseball IQ."

It sounds cool, but what exactly does it mean?

Well, for one, it means that player hardly, if ever, makes a mental mistake. Everyone makes physical errors. But the players with the high IQ do not make the mental ones.

If you are a player study the game. The great thing is this type of "studying" is fun! You get to watch baseball.

For those who are parents and coaches watch more baseball with your players and kids. Talk about the game. Different situation. Ask questions such as "What would you do in this sitiation...?" Not only will you teach the game correctly, you will develop a great relationship as well.

Typically, a high IQ and having intangibles go hand in hand. They say intangibles cannot be taught and that may be true, but they certainly can be learned.

Coaches at the high school, college and pro level love a high baseball IQ. I even know a few coaches who will give playing time to players with lesser talent, but more intangibles and IQ!

Become a student of the game...No matter how old you may be!

FREE DVD!

The response to my pre-sale of our new Rotator Cuff FIX DVD has been tremendous. Thank you to everone who has reserved their copy. You certainly will not be disappointed.

I only have a few copies of the first printing left and I wanted to make a special offer, again just to my loyal readers of Doyle's Dugout.

I will include a FREE Agility, Coordination and Speed DVD to the next 5 individuals who order Rotator Cuff FIX. This is the best DVD on the market to "bullet-proof" your shoulder from injury and increase velocity and perfomance at the same time. You can order by clicking here: Rotator Cuff DVD.

If you have already taken advantage of my pre-sale offer don't worry. I will automatically send you a copy of the FREE Agility, Coordination and Speed DVD along with your Rotator Cuff FIX DVD that will ship at the end of March.

The price is currently very low. It will not stay this low for long as I can only make this offer to the next 5 people who order. I only have 5 copies left. Order now! Click Here to Order Rotator FIX DVD

Weighted Bats...Good or Bad?

Ok, I am in a very giving mood today. That is why I am going to reveal one of my secrets I use with my private clients that instantly help them "dial-in" their mechanics and improve their bat speed.

Waht is this secret you ask? Well, you may not believe it at first because it goes against almost everything every written about bat speed development. We all know there are a ton my myths that have been passed on from coach to player that do much,much more harm than good. This certainly fits into that category.

Swinging A Weighted Bat That Is Over 20% Heavier Than Your Game Bat Will Cause You To Develop Poor Mechanics And Actually Will Slow Down Your Bat Speed...

Yes, you read that correctly. The weighted bat does far more harm than good. You can use it to loosen up the shoulder, wrist and elbow joints, but please don't swing it.

It is virtually impossible to swing a bat that weights 15-20% over your regular bat with the correct mechanics. The extra weight will altar mechanics and create a long swing. I know, the absolute last thing you want.

So stp swining the weighted bat. If you want bat speed use the correct training methods, such as those found in Unbreakable Abs and the correct bat speed drills such as those found in Million Dollar Hitter.

The correct training makes all of the difference in the world. Is your training doing more harm than good?

Rotator Cuff Cure

I am very proud to announce the pre-release of our new Rotator Cuff FIX DVD.

This is the DVD that evey coach, player and parent should own.

Go here now to reserve your copy...Rotator Cuff FIX DVD

It will be shipped at or around March 30th.

I am only making this announcement to my loyal 'Doyle's Dugout' readers and will not put a link on my main website until after the pre-sale is over.

I have already sold a bunch of copies to my personal clientele and only have a few left at this special price

Go now to reserve your copy: Rotator Cuff FIX DVD

We're back!

After a cable Internet outage last week, we are back to provide you with our daily baseball tips.

I sincerely appologize for not publishing a post last Wed., Thurs. and Fri. No worries, we are back !

Today I want to cover Nutrition Throughout The Day. I get countless emails asking me what should be eaten throughout the day to mainatin energy levels for games, practices and workouts.

First, you must eat a solid breakfast. I cannot stress enough how important this is. Be absolutely sure to eat a protein source and a carbohydrate source. This really should be the largest meal of the day.

Ok, so now that I got that out of the way, let me give you my Top 10 Best Snacks For Energy And Performance

All of these foods are easily transportable

1. Fruit
2. Veggies
3. Nuts (raw)
4. Yogurt (no added sugar)
5. Beef Jerky (best made at home in food dehydrator)
6. Turkey Jerky (same as above)
7. Dried Fruit (again, no sugar added)
8. Cottage Cheese
9. Low-Fat Cheese
10. Protein/Fruit Smoothie (this can be made at home and transported to school or the field)

There you have it. You have an endless number of options so I don't want to hear any excuses!

Kirby Puckett

I am sure you have heard the sad news about Kirby Puckett.

To me Kirby was, what I consider, a true ball player.

He overcame many obstacles, including lack of height, lack of talent and many critics telling him he wasn't good enough.

He did not listen. He ended up with a career .318 BA, 2 World Series rings and his rightful place in the Baseball Hall of Fame.

He played with passion, intensity and was a true team player. Any young baseball player should look at how he played the game what he accomplished. He played the game the way it was meant to be played.

Post-Workout Nutrition

After your workout you must give your body the correct nutrients so proper recovery can take place.

You will have to test what works for you best, but a safe recommendation is a 2 to 1 or 3 to 1 carb to protein ratio within 30-60 minutes of your workout.

A few sample post-workout meals are:

Sample Meal #1 - Whole Food Meal
Oatmeal
Egg Whites
Blueberries

Sample Meal #2 - Shake Meal
2 scoops protein
Orange Juice or Cranberry Juice

Again these are just a few sample meals. The possibilites are endless.

Just make sure the food is high quality!

Hamstring's Of Steel

It is no secret that the hamstrings play a tremendous role in baseball performance. They play a large role in every aspect of the game. From running to hip rotation, strong and durable hamstrings are crucial to success.

Hamstring pulls and tears are a very common injury. Each year many high school, college and MLB players pull a hamstring, basically ending their season. Or, at minimum, seriously hampering their abilities.

I continue to ask myself why there are so many hamstring issues when there is such an easy solution to prevent these injuries?

My conclusion is these athletes are severly imbalanced and their training programs lack proper hamstring/posterior chain development.

When is the last time you squatted with your hamstrings? Well, if you are not squatting with your hamstrings you are missing out on an aspect of training that will drastically improve performance as well as "bullet-proof" these muscles.

We use a wide variety of squats, deadlifts, power cleans, power snatches, glute-ham raises and high box steps ups to ensure our athletes are not only strong, powerful and explosive, but also healthy.

Power/Speed Development covers all of these lifts in great detail. This 6 DVD series belongs in the hands of every serious baseball player, coach and parent. If you want so-so results and pulled muscles you will discard this message. If you want serious performance you will get your hands on a copy of Power/Speed Development now!

Wood Bats

I strongly suggest using wood bats as often as possible.

I only let my players use metal during a game and in pre-game batting practice. Other than that it is all wood, all of the time.

Sure, you will break a few (or many!) bats. That's part of the learning curve.

Using a wood bat will help almost every aspect of hitting. From bat speed, to mechanics to truly developing timing, the wood bat is far superior as a training tool than a metal bat.

When you get into game play with a metal bat the ball will simply explode off of your bat.

Happy Hitting...with wood that is!

Spring Training Has Arrived

Spring is right around the corner and I don't know about you, but I am very excited for the upcoming baseball season.

If you have access to spring training coverage of a game or practice, pay close attention to how the pros get ready.

Pay special attention to how they make adjustments and get ready for the upcoming season. There is a lot to be learned here.

What pitches is the picther throwing? How is his command. Check back in a few weeks and see what adjustments he has made.

Same goes for hitters. See how a hitter is reacting. Is he seeing the ball well? Does he appear confident? All of these these things stick out like a sore thumb, if you really take a look.

The pros preparation can really help you as well. Be a student of the game and the game will reward you.