STACK Exclusive: Colby Lewis’ “Hour of Power” | STACK

STACK Exclusive: Colby Lewis’ “Hour of Power”

January 19, 2011

Must See Baseball Videos

This week, STACK is on a West Coast swing, visiting Major League ballplayers in New Balance’s 2011 lineup to see how they’re shaping up in the off-season. Workhorse pitcher Colby Lewis is busting it in Bakersfield, Calif., preparing to defend the American League pennant for his Texas Rangers ball club. After all, Lewis’ arm helped carry the Rangers to their first-ever World Series appearance. Then he went 3-0 in postseason play.

Judging from his workout, the steady right-hander is primed to eat up plenty of innings on the mound this season. The reason? Lewis’ “Hour of Power,” an intense circuit he performs twice a week under the tutelage of Pat Brown, owner of Life Time Fitness in Bakersfield. The circuit: 30 different exercises performed in 60 minutes, four times through. That’s 120 total sets.

If it sounds crazy, well, it is. The workout is split into four sub-circuits, each targeting a specific muscle group. This day’s workout hit the chest, shoulders, arms and core.

The workout strikes just the right balance for Lewis. The intensive circuit hits every muscle, big and small. For example, the seven shoulder lifts strengthen the bigger muscles, such as the delts, in addition to the smaller stabilizers, such as the muscles comprising the rotator cuff.

This is the fifth year Lewis has teamed up with Brown for "Hour of Power” sessions, which means he has great command of the workout. You, on the other hand, must work your way into the count, which is why we’re offering you the first quarter of the “Hour of Power.”


Add the following circuit to your next workout to strengthen your chest and its surrounding muscles. Perform 15-20 reps of each exercise, using low to moderate weight. Try to complete the circuit three times.

•    Dumbbell Incline Bench Press
•    Dumbbell Bench Press
•    Dumbbell Incline Fly
•    Dumbbell Fly
•    Kneeling Cable Fly
•    Standing Cable Fly

Pitchers and catchers report to the Rangers' training camp on Feb. 16. Two weeks later, Lewis will be expected to throw in the neighborhood of 80 pitches in his first spring training game, which is uncharacteristically high  for such an early appearance, he says.

But by our accounts, he’ll be more than ready to go.

Check back tomorrow for exclusive coverage of the next stop on our West Coast tour. Also, hit up on Feb. 1 to watch videos of Colby's workout on the New Balance Baseball channel.

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
More Cool Stuff You'll Like

Exercise of the Week: Trap Bar Deadlift

Alternative Uses for a Trap Bar

Exercise of the Week: Med Ball Clean and Press

Exercise of the Week: Army Push-Up

The Do's and Don'ts of the Deadlift and Back Squat

Basic Core Exercises for Beginners

Hip Flexor Stretches for Better Performance

Exercise of the Week: Dumbbell Arm Swings

STACK Top 10 for 2012: Exercise of the Week

Why You Should Add Pull-Throughs to Your Workouts

End Your Bench Press Plateau

Exercise of the Week: Reverse Sled Pull

Why Single-Leg Training Should Be in Your Program

13 Fitness Challenges That Will Destroy You

Exercise of the Week: Band Diamond Push-Up

6 Weight Room Exercises for Lacrosse

3 Brutal Conditioning Ropes Exercises

9 Ways Athletes Screw Up Common Exercises

3 Ways You're Messing Up Your Romanian Deadlifts

6 Popular Exercises That Are a Waste of Time

3 Exercises Every Athlete Should Do

Get Stronger with Eccentric Training

Master the Turkish Get-Up in 6 Simple Steps

Exercise of the Week: World's Greatest Stretch

Going the Extra Mile With a Plate Workout

Exercise of the Week: Dumbbell Push Press

Troubleshooting Tips for Popular Gym Exercises

Exercise of the Week: Hanging Leg Raise

The Best Leg Exercises for Women

Exercise of the Week: Top Half-Squat

3 Ways to Develop Fast-Twitch Muscles

2 Glute Exercises to Increase Your Running Speed

5 Common Rowing Machine Mistakes Beginners Make

You're Doing It Wrong: Exercise Tempo

The Oldest (and Best) Way to Build Bigger Biceps