Discover Pitcher Colby Lewis’ Arm-Strengthening Secret

April 17, 2011

After struggling early in his MLB career, Colby Lewis traveled the globe to find a strike-throwing remedy. He spent two seasons with the Hiroshima Carp, dominating Japan’s Central League before returning stateside to rejoin the Texas Rangers. Nowadays, Lewis has complete command of his pitches, enabling him to throw strikes more consistently and thus work deeper into ball games.

Lewis credits his ability to stay strong and healthy—a major obstacle in his earlier years—to a secret post-game exercise he mastered in Japan. His Rangers teammates call it “Colby-San,” a play on the suffix used to address or refer to an individual in the Japanese language.

The “Colby-San” is a simple arm-strengthening exercise Lewis works through after every throwing session and every start. All you need is a small piece of elastic tubing, long enough to grip both ends with your hands. You can do the exercise either seated at a table or standing with your elbows on your knees.

Start with your palms facing in, and pull the tubing from both ends to create resistance. Perform in continuous fashion for 60 seconds, keeping tension in the tubing throughout. Repeat for 60 seconds with palms facing away, and another 60 seconds with palms facing each other.

Lewis credits the “Colby-San” with strengthening all the muscles in his arms and around his elbows, keeping him injury-free and primed for another Rangers playoff run.

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...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,225,585
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 36,871,831
Why You Should Never Doubt Colin Kaepernick
Views: 20,208,988

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 5,931
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 124,090
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

Abby Wambach's Strength and Speed Workout

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

Build Muscle With the 2-Second Pause Workout Program

How to Recover From a Soccer Game or Workout

Tobin Heath's Powerful Leg Workout

Jump Higher After a Month With These 3 Exercises

How You Can Olympic Lift With an Injury

Speed Drill of the Day: Reverse Lunges

Use Sled Pushes to Increase Speed, Strength and Power

Kevin Love's In-Season Workout

Evan Longoria's Off-Season Strength and Resistance Workout

Use Wave Loading to Take Your Strength to the Next Level

Build a Strong Upper Body With These Landmine Exercises

Increase Athletic Strength with Rotational Bodyweight Training

Add Surprise Sets for a Great Workout Finisher

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

3 Habits of Highly Successful Coaches

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Not Making Bench Press Gains? Try These Strategies

Speed Drill of the Day: Weighted Arm Swings

Train Like a Pro: Baseball Strength Workout Program

5 Quick Workout Fixes for Faster Muscle Growth

Build Athletic Strength with the Playground Sandbag Workout

Todd Durkin's Complete Football Strength Training Program

4 Tips for Reducing Deadlift Back Pain

2 Brutal 10-Minute Workouts That Deliver Serious Results

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

3 Tips to Blast Through Training Plateaus

Abby Wambach's Soccer Power Workout

Get Faster to Pitch Harder

The 4 Best and Worst Cable Machine Exercises

3 Keys to a Solid Squat Setup

Paul Rabil's Powerful Rotational Strength Workout

How to Use the Pallof Press for an Iron Core

Is It Too Soon for Olympic Lifts?

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

8-Exercise Advanced Chest and Back Workout

Get Faster With This Weightlifting Technique

3 Reasons Why You Should Do Full-Body Workouts

3 Keys to Better Softball Workouts

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Bulletproof Chest Strength With This Unconventional Method