Training the Zone: Part 2

In my last article, I sort of went off on the word “core.” OK, I blasted the word. If you didn’t read Part 1, check it out.

I also discussed that proper exercise selection is crucial when training the strike zone. If you can remember back to those wonderful days of 7 a.m. kinesiology classes, you can recall the three planes of motion (frontal, sagittal, and transverse.) All motion occurs in these three planes both in sport and in your strength facilities (hopefully!).

As you can see, this dude is standing up, not lying down. So wouldn’t it be beneficial to incorporate some exercises into your training regimen that allow the athlete to stand while challenging the strike zone in stability, balance, rotation, and linear and lateral movement?

This doesn’t have to be reserved for the beginning or end of the workout when you would normally train your “core.” These variations can be added into your assistance work for the upper and lower body.

Here are some examples:

• Barbell off-load variations
• Barbell shoveling
• Overhead barbell/chain walks
• Russian twist variations
• Standing cable side bends
• Windmills
• Turkish get-ups
• Battling ropes

…and many, many more. Be creative and find ways to challenge your athletes with exercises that you usually do in a vertical position.

Now I know what you’re thinking: “Justin, what about my planks/pillars/bridges or whatever you call them? What about my sit-ups or leg raises?” Heck, by all means keep doing them. They are great exercises. Just open up the toolbox a little bit and get creative.

• Plank variations
• Arches
• Barbell/plate sit-ups
• Sky divers
• Crisscross leg raises

Of course, don’t neglect your heavy primal lifts like squats, bench presses and deadlifts, which are great for strike zone stability. It takes a lot of muscular control to unrack 315 pounds and get parallel with it.

I hope this two-part series can open your eyes to some different modalities that can be used to challenge the strike zone. There are many other exercises out there. Don’t ever hesitate to pick other professionals’ brains. Learn to grow!