According to Verlander, strength training is key to building his endurance on the mound. Coach Gillett walks STACK through Verlander's weight room training regimen highlighting important exercises useful for all pitchers.
He performs the Balance Split Squat
, a dynamic flexibility and strengthening exercise requiring him to reach down and across his body with weight, in a split squat to work his obliques and legs. Coach Gillett uses this exercise to strengthen Verlander's body to help it decelerate through movement.
He then moves to the Scap Six-Pack Routine
, a core strengthening exercise with shoulder emphasis, great for any pitcher.
From there, he begins a Pitcher Squat Progression
, which strengthens his lower body and core. Pitchers need a strong foundation to generate power as they push off the rubber to deliver the pitch. Performing the squat progression with good technique will improve any baseball player's stamina and power.
He moves from the power-generating squat progression to weighted Walking Lunges
, which are great for reducing the likelihood of injury by strengthening the glutes to take the pressure off the hamstrings.
Another great injury maintenance exercise for pitchers is the Physioball Leg Curl
, which strengthens the glutes, hamstrings and lower back.
Lastly, Verlander finishes his workout by performing a Flamingos/Single-Leg RDL Combo
. This balance and stability exercise works the core and legs as well as reaction speed. Maximizing effort on the last exercise is important for mental and physical gratification after a long workout.