Posts by: Tim Rodmaker

Seven Foundations of a Healthy Diet Healthy nutrition starts with planning. Mentally or physically map out meals and be sure this food is available. Eat at regular intervals in the day. No longer than 4 hours without food.  Choose whole foods vs processed foods for the majority of your diet (90% of the time) (see...

Maintaining an anabolic environment during training sessions to promote recovery and prevent muscle breakdown. During exercise net protein breakdown and synthesis determines the level of recovery during post-exercising conditions2. It has been shown that consumption of at least 6 grams of protein can stimulate net...

A. J. Russell, the three-time Minor League Strength and Conditioning Coach of the Year, just completed his 10th year in the strength and conditioning field all in professional baseball, and all with the Padres. A. J. earned his first MiLB Strength and Conditioning Coach of the Year Award in 2010 while working with...

It might be your son, it might be your daughter. It doesn’t really matter. In any case, you realize that you have a kid that has above average ability. Coaches start to tell you that your child has potential. People start talking about special select teams and year-round dedication to one sport. The big questions...

In 2011, there were 50 oblique injuries among MLB players and these players spent a total of 1,604 days on the DL. The average stay was 35 days for pitchers and 28 days for position players. The total cost of these 50 injuries (salaries paid to injured players plus salaries paid to players who replaced them) was more...

Immediately post surgery  Eat whatever feels appetizing and appealing to you for the first 1-2 days post surgery. You will most likely feel nauseated and not have a large appetite. Drink your calories if that is easiest – 100% fruit juice, Muscle Milk shakes, soda, or PowerAde. Try to eat something small every few...

Speed is a key factor for success in most sports. In baseball, it is the only physical tool that is used on both offense and defense and is an essential quality that can keep a good player from becoming great. The key to improving speed is intensity of effort. Some authorities believe that when you train at speeds...

Johnny Martinez is up at the plate working an 11-pitch count, game is tied, 8th inning, two outs, runners in scoring position. Johnny stays true to his routine, fouling pitch after pitch off, keeping the AB alive. He steps out of the box, looks at his coach, then at his focal point, takes a deep cleansing breath, the...

Lee Tressel, the two-time Minor League Strength and Conditioning Coach of the Year, just completed his 11th year in the strength and conditioning field all in professional baseball, and all with the Yankees. Lee earned his first MiLB Strength and Conditioning Coach of the Year Award in 2012 while working with...

The 300-yard shuttle run can be used as a maximum effort anaerobic test or training tool for multi-sprint athletes like baseball, football, basketball, soccer, etc. Among baseball players, it is often used as a pre-test during the first week of spring training to measure anaerobic capacity, i.e., the maximal rate of...